Hold a kettlebell with both hands in front of your body so that the weight is hanging near your groin. However, in a study that was published in the May issue of "Journal of Strength and Conditioning Research," researchers at the University Pablo de Olavide in Sevilla, Spain, observed that doing more high-intensity training days isn't always better.
Inhale as you step about 2 feet forward with your right foot, and bend both legs to lunge straight down until your left knee almost touches the floor. Inhale as you lunge straight down, bringing your left elbow behind you and your right arm in front of you with both elbows bent at about 90 degrees.
Perform squats to work your quads, calves and glutes. Add simple leg, hip and back stretches, such as standing toe touches and seated spinal twists, to alleviate muscle fatigue. Exhale as you push against the floor with your front foot to step back to the starting position.
Stand straight and then step onto a bench or a raised platform. Exhale as you thrust your hips forward and straighten your legs once you gain enough momentum to swing forward and upward. Either way, take a large step and lunge forward, the step back to an upright position and repeat the exercise with your opposite leg to complete one repetition.
Exhale as you push against the floor with your front foot to step back to the starting position. Next, move on to jump lunges. Your back leg and hip should be extended behind you with your knee slightly bent.
Things Needed Kettlebells References. Perform three sets of 12 repetitions of each exercise two or three times per week, but space your weight-training workouts at least 48 hours apart.
Posted by: Dashakar | on October 2, 2012
Perform squats to work your quads, calves and glutes. Hold a pair of dumbbells and do step-ups to work your legs and glutes.
Therefore, train no more than two days a week unless your coach tells you otherwise. Perform single-leg squats by holding a pair of dumbbells, raising one leg in front of you and squatting on your supporting leg.
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