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HEALTH FITNESS
Sculpt a dream Lower Body
(photos by M. Balu)
THIS week Mohd. Naseer delves deeper into the unending realm of fitness to demonstrate a few exercises aimed at shaping a mind blowing lower body. The regimen benefits both men and women aspiring for a strong and shapely lower body. So all you guys and girls wanting to flaunt those shapely thighs and calves sporting shorts, skirts and bermudas this summer, here’s a great way to work out for quick results. The exercises benefit the upper and lower legs along with the calves. Working out thighs is the most tough and crucial part of a fitness regimen. It involves impacting the inner, outer, lower and upper thighs through a series of movements. The results are gradual yet profound. To attain a well developed overall physique, sculpting the lower body is vital.
Step 1: Sit on a thigh pulley machine and adjust weights to aid more repetitions (light weights advised for both men and women). Lock your feet against the stand and pull the legs upward to hip level without bending the back. The upper thighs should feel the maximum impact while pulling the weight up. Hold for a few seconds after reaching the hip level and come back to the original position. Repeat 20-30 times (3 sets).
Step 2: This is more of a variation of the first exercise. Sit on a thigh pulley machine and adjust weights to aid more repetitions (light weights advised for both men and women). Lock one of your feet against the stand and pull the leg upward to hip level without bending the back. The thigh should feel the maximum impact while pulling the weight up. Hold for a few seconds after reaching the hip level and come back to the original position. Repeat 20-30 times with each leg (3 sets).
Step 3: Lie face down on a thigh pulley machine and hold the handle with both hands. Adjust weights to aid more repetitions (light weights advised for both men and women). Lock the back of your ankles against the stand and reverse curl the legs upward to hip level by slightly bending the lower back. The back part of the thighs should feel the maximum impact while pulling the weight up. Hold for a few seconds after reaching the hip level and come back to the original position. Repeat 20-30 times (3 sets).
Step 4: This is an exclusive workout for the calves which need to be in prime shape for that muscular look. Take 2 dumb-bells with both hands and stand straight facing a 10-12 inch raised platform or step. Lift one of the legs and stand on the platform/step with the upper half of the foot on it. Let the other leg hang in the air while the leg resting on the platform/step takes all the weight (do not bend the knee). Use the upper half of the foot and push the body weight upwards for great impact on calf and hamstring. Come back and repeat with the other leg. 30-40 repetitions with each leg advised (3 sets).
Discontinue when you experience any sharp pain in the relevant body parts. For best results, breathe in and out rhythmically.
(Md. Naseer is a renowned Fitness & Wellness instructor with over a decade’s experience. He has a certification from the prestigious BREATHRAX academy of Health & Fitness, USA and offers training at various places including Country Club, Hyderabad, IAS Officers’ Association Club, Hyderabad & Secunderabad, etc. He can be reached on 9246361867 or mohdnaseer1234 @gmail.com)
C P RAJ
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