Your leg is probably the most important part of your body to your social and economic life. By it we can move about easily to do jobs and work that will bring income and you can meet new people who later become your friends. Taking care of it should hence be a major priority for you. The leg is one of the most used parts of the human body, increasing the chances that something will go wrong. Cramps may occur on the hamstring muscles if used too fast or your ankle joints may begin to pain.
The following are three exercises you can do to keep your legs in top shape.
1. Hamstring curl
This exercise works the muscles located in the buttocks, as well as the hamstrings. Lie down on your back with your legs extended and your heels pushing into a folded cloth that is towel or a cushion on the ground. Keep your arms straight beside you as you slowly lift your hips, while bending your knees to pull your heels backwards, towards to your butt. Do this until your knees are at right angles with the ground,and a straight line is formed from knees to your shoulders. Slowly move your legs back to the starting position and repeat 20 times each in three sets.
2. Good morning
This exercise also works for the muscles of your buttocks and your hamstrings, but it also works for the muscles of the abdomen. Stand with a dumbbell in each hand, holding their ends, as you place your arms by your side and bend elbows upwards to bring the dumbbells to just under your chin. Your feet should be straight and shoulder width apart, as you bend forward to bring your back parallel to the floor, kicking your butt outwards and keeping the arms in the same position. Stay there for a few seconds then go back to the starting position and repeat 20 times each in a set of three.
3. Single leg dead lift
This exercise strengthens the hamstrings and glute muscles that is the butt muscles. Stand with bent hips forward at right angles and with dumbbells in both hands, dropped in front of your thighs and palms facing forward. Extend a leg straight behind you in the air, so that a straight line exists from your head to your heels, then drop and do it again 19 more times. Change legs and then repeat it 20 more times, then you do two more sets of both legs.
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