Weight Training – Lower Body
Weight training is an important part of any workout, especially lower body routines. Typically the lower body is already stronger than the upper body so some people may concentrate on their upper body instead of total body weight training. The lower body needs to be worked out as well in order to achieve maximum workout results.
Types of Weight Training – Lower Body Routines
Lower body weight training routines include the following muscle groups: quadriceps, abdominals, calves and hamstrings. A common weight training routine is to split the upper and lower body muscle groups. In a four day workout routine, two days are dedicated to upper body workouts and two days are lower body workouts.
Some weight training exercises include squats and deadlifts among many other exercises. Deadlifts are a great exercise for hamstrings, lower back, thighs and abdominals. Exercises like deadlifts work many muscle groups and can have significant benefits. Weighted step-ups, leg curls, back extensions and hip raises are all exercises that can be part of a lower body weight training routine.
Similar to upper body weight training, there is the option to perform weight exercises or exercises on machines. Most of the exercises mentioned above are typically performed using free weights. However, there are some that can be performed on machines as well as with free weights. Examples of these exercises include leg curls, back extensions and hamstring curls.
Equipment Required for Weight Training – Lower Body Routines
Weight training exercise routines can require more equipment than aerobic or cardiovascular exercise routines. Many fitness buffs will choose to purchase memberships at a fitness club instead of building a home gym that offers weights for total body weight training. Lower body weight training routines can require less equipment than upper body workouts, depending on the exercises performed.
If machines are used for lower body weight training, typical exercises include leg curls, back extensions, deadlifts and leg extensions. Pulleys for deadlifts are common, especially as this exercise has so many benefits. Free weights can also be used for lower body weight training. Pieces of equipment such as barbells and weight plates can be used to perform many different lower body weight training exercises.
There are also pieces of equipment that are beneficial to weight training but are not considered absolutely necessary. Lifting straps can help transfer the weight load to the wrists from the forearms. Weightlifting belts help to support the back by providing abdominals with pressure. Gloves can improve the grip on weights and provide support for the wrists.
Health Benefits of Weight Training – Lower Body Routines
Lower body weight training routines have many health benefits. Some benefits include stronger muscles, toned muscles, improved muscle appearance, enhanced bone density and increased endurance. Some health benefits include improvement in insulin sensitivity, high blood pressure, high cholesterol and cardiovascular health. By weight training, metabolism will increase, which promotes fat loss. Additional benefits include improved posture, reduced risk of injury as well as increased support for joints – all benefits due to stronger muscles. One popular and often the most enjoyable health benefit of weight training is the improvement in physical attractiveness – a significant motivator for many people.