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4 lower body exercises that you can perform in front of your TV



Drop it as if it were hot? How about dropping it like a Squat ? If you usually shy away from lower body exercises in favor of over-the-belt training, it's time to be wise. Whether weight loss is your goal or not, you will receive a serious reward when you train your lower half. Your quads, thighs and glutes contain some of the largest muscles in your body, and these muscles will fuel calories during and after exercise, thanks to Excessive Oxygen Consumption (EPOC), the process by which your body replenishes its oxygen stores.

In addition, work on the lower body will pay off in about a million different ways. "Lower physical strength, similar to your core, is the foundation of all fitness," says Justin Rubin, Daily Burn Trainer for True Beginner. Challenging legs and glutes will result in better balance, strength and flexibility ̵

1; all of which are important for everyday activities, such as climbing stairs (without burning thighs) or even on the dance floor.

Best of all, you do not even need a souped-up gym to get started. We asked Rubin to demonstrate four beginner-friendly moves that are possible virtually everywhere. (Translation: No equipment required!) For a solid workout, repeat each exercise for a minute and do as many repetitions as possible. Then recover for 30 seconds. Finish five rounds and you will start to burn! If you're looking for an additional challenge, try the optional towel modifications listed under each description to activate your upper body as well.

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4 no-equipment lower body exercises

   Back Lunges "data-jpibfi-indexer =" 2 "data jpibfi-post-excerpt = "Try these four beginner-friendly lower body exercises to get a great leg workout no matter where you go. No gym needed! "Data-jpibfi-post-title =" 4 lower body exercises that you can do in front of your TV "data-jpibfi-post-url =" http://dailyburn.com/life/db/lower- body exercises leg Workout / "height =" 400 "src =" http://lifecdn.dailyburn.com/life/wp-content/uploads/2015/09/back-lunges.gif "title =" Back Lunges "19659007] 1. Reverse Lunges </strong></h3>
<p><strong>  Objectives: </strong> Quads, Thighs, Buttocks, Core </strong></h3>
<p><strong>  <strong> How to: </strong> Start with the feet hip-width standing hands on the hips <strong> (a) </strong> Weight on shift the left leg and the right leg straight back <strong> (b) </strong> Lower straight down to the front and hind legs (1) <strong> (c) </strong> Then attack the left thigh and the press right leg to return to a neutral, standing position <strong> (d) [19459007Repeatontheothersideforafewminutes</p><div><script async src=

Extra Credit: Hold Towel taut between your hands. If you make a lunge, turn your upper body in the opposite direction of the back leg. (Example: Twist to the left as you step back with your right leg.)

LINK: Hate squats? 7 Glute Exercises for an Instant Butt Lift

 Squats "data-jpibfi-indexer =" 1 "data-jpibfi-post-excerpt =" Try these four beginner-friendly lower body exercises for a great leg workout no matter where you are goest. No gym needed! "Data-jpibfi-post-title =" 4 lower body exercises that you can do in front of your TV "data-jpibfi-post-url =" http://dailyburn.com/life/db/lower- body exercises leg Workout / "Height =" 400 "src =" http://lifecdn.dailyburn.com/life/wp-content/uploads/2015/09/squat.gif "title =" Squats "width =" 620 "/> [ [2] Squats </strong></h3>
<p><strong>  Objectives: </strong> gluteal muscles, quadriceps, hamstrings [194559007] <strong> How to: </strong> Start with your feet under your hips, legs should not be wider than your shoulders Your body weight should be in be your heels and your arms should be relaxed from your sides <strong> (a) </strong> Keep your chest upright and your shoulder blades are pulled back, bend your knees and sink down, make sure your knees do not over yours Reach out to your toes, your arms should just stretch out in front of you, imagine, you touch your butt with a chair <strong> (b) </strong> Now drive through your legs and squeeze your glutes to get back up, let your arms come back to your side <strong> (c) </strong>. Repeat for a minute </p>
<p>  <strong> Extra Credit: </strong> Hold a towel taut between your hands. When you squat down, bring your arms over your head so that your face is between your biceps. When you climb up to get up, let your arms slowly come to your side again. </p>
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third Side Swings

Objectives: Wheals, hamstrings, glutes, core

How to: Keep your feet hip-width apart with your hands on your hips (a) Take a wide step to the left, leave your left foot diagonally away from you and hold your right foot (b) Weight in the heels and the chest lifts up, turning the left foot and the knee Make sure your knees do not go over your toes (c) with your left leg, grab your inner thighs and glutes and bring the leg back to you neutral starting position (d) . Repeat the other side alternately for a minute.

Extra-Credit: Want to activate the muscles in your arms? Hold a towel tightly between your hands, arms outstretched. If you go sideways for a lunge, place your arms down so that the towel touches your outer thigh. Bring your arms up when you enter.

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 Curtsy Lung "data-jpibfi-post-excerpt =" Try these four beginners from lower body exercises to practice great leg training no matter where you go. No gym needed! "Data-jpibfi-post-title =" 4 lower body exercises that you can do in front of your TV "data-jpibfi-post-url =" http://dailyburn.com/life/db/lower- body exercises leg Workout / "height =" 400 "src =" http://lifecdn.dailyburn.com/life/wp-content/uploads/2015/09/curtsey-lunge.gif "title =" Curtsy Lungs "curtsy lunges </strong></h3>
<p><strong>  Targets: </strong> gluteal muscles, quadriceps, inner thighs </p>
<p>  <strong> How to: </strong> Stand with your feet hip-width apart, hands on hips <strong> (a) </strong>: Put your weight on yours right side and put your left leg behind your right leg so that your legs are crossed If you imagine a watch under you, your left toes should be about 4 o'clock <strong> (b) </strong> Bend both knees Do not let them come over your toes and sink into the lunge, keep your chest upright <strong> (c) </strong> Engage your quads and drü Remove your glutes while carrying from your left leg, get up and bring it back to the starting point position <strong> (d) </strong>. Repeat on the other side, alternating for a minute pages. </p>
<p>  <strong> Extra Loan: </strong> Keep the towel taut on your chest when getting up. As you step on each side of the knick lunge, swing your arms out and bring them down so the towel lies in front of your shin. Be sure to maintain a good upper body posture. When you have left your hind leg, bring your arms and towel back to your chest. </p>
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