Strength training is very important to building power into your upper and lower body. Strength training builds power in your muscles and builds them up. This is essential for movement and avoiding injury. A well balanced exercise program will include a variety of exercises that will focus on building your cardiovascular health as well as your body strength.
The two exercises discussed in this article focus on strengthening your lower body including the hips and legs. These will focus on working on your quads, glutes and hamstring muscles. They will also help strengthen your adductors and abductors which are your inner thigh and hip muscles. With these two exercises you do not need any fancy gym equipment or an expensive monthly gym membership as these can be done for free. You can do them in the privacy of your own home or outside in your local park if you prefer fresh air.
The Walking Lunge
The walking lunge exercise is a variation of the basic lunge. This exercise is good for people who have not exercised for while and who want to build up their strength gradually.
To begin this exercise starts in a standing position with your feet firmly together. Lunge forward with the back knee moving downwards towards the floor and the knee of the other leg is aligned with its ankle. Bring your back foot through to go straight into lunge on the opposite leg. You then continue to walk in a forward direction. Do the walking lunge slowly at first to build up your strength in your legs. Focus on getting the technique right first. Gradually build up the number of reps as you get stronger.
The Lunge Jump
This variation of the lunge is a challenging one. This exercise incorporates speed, coordination and power. To begin start in the normal lunge position with one leg lunged forward and bent. Bend the other leg with the front of the knee lowered towards the ground but not touching the surface. In the lunge position jump upwards into the air. In mid air you swap your legs over so that you land back in the lunge position but with the other leg and then repeat. It is advisable that you get use to the easier lunge exercises first if you have not exercised for a while. Again, focus on getting the technique right first. Gradually build up the number repetitions as you get stronger.
If you have any medical condition or injury then always consult a doctor or physician for advice before doing any new type of exercises. Always warm up first.
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