Leg Strength…It’s a Good Thing

 Before I get into my routine and journal today, I wanted to put some information up for all the beginners who visit my page. I’m afraid that at times some people might read my blog and feel like my exercises are for everybody regardless of starting level. It’s not. You should work up to this level of training as I use lots of explosive moves that a beginner shouldn’t attempt until their body is conditioned to that level of intensity. I’m not saying my workout is the stuff champions are made, but it isn’t entry level weight training either. I will note this in my pages section of my blog also, but it was brought to my attention yesterday that I might be over zealous in my reporting of exercises. With that said, I feel much better and feel that you are duly informed to always start an exercise program at your own discretion.  

My Ideas About Strong Legs… 

Building powerful legs is beneficial to your body for many reasons. Your legs carry you all day, they provide balance and stability, and if you are an athlete your legs are often one of your most valuable assets.  Another benefit of a good leg routine is that you can build strong muscles that will help protect your knees for years to come. Legs are also, one of the body parts that build out fast responding very well to strengthening. And, don’t be afraid to train hard. Legs don’t blow up and get masculine without drugs or extra special genetics. Leg muscles are designed to lengthen and lean out the more you work them. If you are getting huge legs you might investigate your diet, first, because it is usually more a symptom of fat still covering the beautiful muscle developing underneath.For beginners, here are a few basic moves you can use to start building strong, lean leg muscles. Always begin and end any strengthening session with a 5 - 10 minute warm-up and cool-down. Lunges
The lunge is one of the best overall training moves because it does so much during the move. Simply put, it works all the leg muscle with one easy move. As you get stronger and fitter, you can also add variations to the move to make it even more challenging. For our discussion, we will stick with the basic lunge. Stand with your feet about shoulder-width apart and then take one giant step forward with your right foot. Place your hands on your hips for balance or on a chair next to you and then lower your body straight down until your back leg forms a 90 degree angle at the knee. Using your leg muscles, raise yourself back up slowly and then repeat the movement for three sets of 15-20 repetitions for each leg. Remember to keep your upper body aligned over the knee that is bent and raise and lower slowly to get the maximum benefit. If you have bad knees, consult with a trainer or physician on variations to the lunge. The lunge can be particularly aggravating to knee problems.Incline Walking
Using a treadmill or 200-meter hill, walk on an incline by taking long strides to lengthen your legs. Be sure to roll heel-to-toe to work those calf muscles. Recover by reducing the incline or walking slowly back down the hill. Repeat this move for 30 minutes. Assisted Squat
Stand in front of door with feet wider than shoulders and hold onto a towel wrapped around the doorknob. Using towel for stability, bend knees and, keeping weight in the heels, lower butt until it’s parallel to floor (or as low as you can).  Keep abs in and make sure you can see your toes.  Try to do 2-3 sets of 10 reps.

Exercise Ball Curls
Lie on your back on a mat on the floor and place your heels on the front upper edge of a large exercise ball. By doing this, your back will actually be lifted off of the floor and only your upper back and the back of your shoulders will be on the floor. In a slow and controlled fashion, bring your heels toward your body so as to roll the exercise ball underneath your legs. Move your heels and the exercise ball about 6 – 12 inches and then return your legs to the fully extended start position. Repeat until you have performed the desired amount of repetitions.