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Archive for the ‘LEGS’ Category

Lunges:

THIS IS ONE OF THE MOST EFFECTIVE WAYS TO BUILD SOLID LEGS

1-Pick up a dumbbell in each hand palms facing in. Using your legs, stand with your feet about shoulder-width apart. Keep your back straight and your head up.

2-To begin take a large step forward with your right leg and lunge down toward the floor until your left leg is parallel to the ground. Once you reach the bottom, drive your body back up with your right leg until you are in a standing position.

3-Perform the same movement with your left leg and continue alternating.  Make sure you keep good form and do not do this workout too quickly your form will become sloppy and you will risk injury.


NFM

Sumo Squat:

SUMO SQUATS HELP REACH OUTER LEG MUSCLES & DEVELOPS GOOD CORE STRENGTH

1-Hold one dumbbell with both hands between your legs placing your feet outwards like a penguin. Spread them apart like a sumo wrestler.

2-Squat down slowly keeping your back and head straight. You should go down to about 90 degrees.

3- The form here is very important keep very strict movement throughout while breathing. Exhale on the way up squeezing the legs to tweak the intensity.

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Dumbbell Deadlift Squats:

THIS WILL NOT ONLY BUILD YOUR HAMSTRING AND GLUTES BUT OVERALL BODY STRENGTH

1-Stand in an upright position while holding dumbbells in front of your shins palms in. Lower the dumbbells down toward the floor in a squatting position keeping the dumbbells in front of your shins.

2-Keeping your head up and back straight, drive the weight up with your legs until you are in a standing position but do not lock your knees.

3- Repeat this movement and make sure you breathe exhaling on the way up. It is particularly important for squatting workouts to breathe well get all that bad air out when doing this exercise.

NFM

Dumbbell Squat:

WANT TO BUILD YOUR CORE AND THE BASE IN YOUR LEGS SQUATS ARE A MUST NEVER LEAVE THE GYM WITHOUT IT.

1-Stand with your feet about shoulder width apart grab a dumbbell in each hand palms facing each other. Your thighs should be parallel to the floor and your knees should be in line with your toes.

2-Keeping your head up and back straight, drive the weight up with your legs until you are in a standing position but do not lock your knees.

3- Repeat this movement and make sure you breathe exhaling on the way up. It is particularly important for squats to breathe well get all that bad air out when doing this workout.

NFM

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