Latihan Kaki

Rentang latihan kaki yang termasuk dalam nada rutin latihan ini tidak hanya kelompok otot utama di kaki tetapi juga gluteal. Memperkuat otot-otot kuat ini -- yang memungkinkan Anda berlari, melompat, dan menaiki tangga -- dapat mempermudah Anda berpartisipasi dalam aktivitas favorit, mulai dari berkebun hingga bermain bola basket. Ingat: Sangat penting untuk melakukan latihan kaki yang menargetkan semua kelompok otot utama agar tidak menciptakan ketidakseimbangan kekuatan.

Memperkuat kaki Anda akan membuat banyak aktivitas sehari-hari menjadi lebih mudah.

Untuk latihan hebat lainnya untuk meningkatkan kekuatan dan kebugaran Anda, lihat ini:

• Latihan di Rumah
• Latihan Pemanasan
• Latihan Ab
• Latihan Lengan, Dada, dan Bahu
• Peregangan

1. Angkat Paha Luar
2. Pers Paha Luar
3. Tekan Bokong dan Paha
4. Pers Gabungan Majemuk
5. Angkat Paha Bagian Dalam
6. Remas Paha Bagian Dalam
7. Ekstensi Quadriceps
8. Pers 30 Derajat
9. Kemiringan Panggul
10. Ekstensi Pinggul Lutut Tertekuk
11. Glut Lift 'n' Cross
12. Keriting Hamstring

Tujuan dari angkat paha luar adalah untuk memperkuat pinggul dan paha luar. Gerakan ini membutuhkan gerakan kaki menjauh dari garis tengah tubuh.

Langkah 1
Berbaring miring ke kanan dengan lengan kanan terentang lurus, kepala bertumpu pada lengan. Tempatkan lengan kiri Anda di depan dada untuk menopang. Jaga agar pinggul Anda tetap lurus, tekuk kaki kanan Anda untuk alas yang lebar.

Step 2
Lift left leg up and out from hip socket. Lift out for 2 counts and lower for 4 counts, resisting as you lower your leg to starting position. Repeat for 8 times. Repeat on the other side. Progress gradually to 3 sets of 8 on each side.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

Pers paha luar memperkuat pinggul dan otot paha luar dengan mengontraksikannya melalui rentang gerakan pendek.

Langkah 1
Berbaring miring ke kanan dengan lengan kanan terentang lurus, kepala bertumpu pada lengan. Tempatkan lengan kiri Anda di depan dada untuk menopang. Jaga agar pinggul Anda tetap lurus, tekuk kaki kanan Anda untuk alas yang lebar. Angkat kaki kiri sehingga lutut sejajar dengan lantai dan kaki beberapa inci dari lantai.

Langkah 2
Tekan kaki kiri ke atas beberapa inci untuk rentang gerak pendek dan kembali ke posisi awal. Ingatlah untuk menghembuskan napas saat beraktivitas. Ulangi sekitar 8 kali. Jika otot Anda harus lelah, istirahat dan lanjutkan saat Anda siap. Ulangi di sisi lain. Maju ke 3 set 8 di setiap sisi.

Untuk latihan hebat lainnya untuk meningkatkan kekuatan dan kebugaran Anda, lihat ini:

• Latihan di Rumah
• Latihan Pemanasan
• Latihan Ab
• Latihan Lengan, Dada, dan Bahu
• Peregangan

Pada pantat dan paha press, kelompok otot paha luar dan pinggul berada dalam kontraksi statis, sedangkan paha depan di paha depan dan gluteal di bokong melakukan gerakan memanjangkan kaki di pinggul dan lutut.

Langkah 1
Berbaring miring ke kanan dengan lengan kanan terentang lurus, kepala bertumpu pada lengan. Letakkan lengan kiri di depan dada untuk menopang. Jaga agar pinggul tetap lurus, tekuk kaki kanan untuk alas penyangga yang lebar. Angkat kaki kiri sehingga lutut sejajar dengan lantai dan kaki berjarak 4 inci dari lantai. Jaga agar otot perut tetap kencang.

Step 2
Bend left leg slightly, using the hip and knee joints, through a short range of motion and then straighten. Don't lock your knee joint when straightening. Always move with a slow and controlled motion. Concentrate on the contraction through the butt and thigh. Repeat for 8 counts and rest. Repeat on the other side.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

The compound joint press is called "compound" because it uses more than one joint action. It strengthens the outer thigh, hip, quadriceps in the front of the thigh, and gluteals in the buttocks.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned, bending your right leg for a wide base of support. Lift leg slightly. Hold abdominal muscles in tight.

Step 2
Lift left leg up and out from hip socket on count 1. Use a smooth and controlled lift.

For more great exercises to improve your strength and fitness, check these out:

• ­Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

The inner thigh lift conditions the muscles in opposition to those conditioned in the outer thigh lift. It strengthens the inner thigh by requiring the leg to move toward the midline of the body.

Step 1
Lie on your right side with right arm extended out straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned. Bend left leg in front of your body with inner foot resting on floor.

Step 2
Lift right leg up toward the ceiling, concentrating on pressing up. Lower the leg, resisting the movement on the way down. Repeat for 8 times. Repeat on the other side and progress to 3 sets of 8 on each side.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

Now you can lie on your back and relax as you condition and tone the muscles of the inner thigh. Keep your knees relaxed if you feel that your hamstrings are tight.

Step 1
Lie on your back with legs extended toward the ceiling, aligned with hip sockets. Keep knees bent comfortably depending on the flexibility of your hamstrings. Place your arms alongside body with palms on the floor.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

The quadriceps extension strengthens the quadriceps and helps maintain the placement of the kneecap.

Step 1
Lie on your back with both knees bent and both feet on the floor. Rest arms alongside your body. Make sure your shoulders, arms, and neck are relaxed.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

The 30-degree press is similar to the quadriceps extension except that you extend the leg only through its last 30 degrees of movement, which makes it a press through a short range of motion. It's a great exercise to help strengthen the quadriceps and knees.

Step 1
Lie on your back with both knees bent and both feet on the floor. Rest arms alongside your body. Make sure your shoulders, arms, and neck are relaxed. Raise right leg so that thigh is in line with the left thigh.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

Relax on your back and concentrate on the contraction of the buttocks muscle while you hold the abdominals in tight. This exercise strengthens the buttocks and releases the back.

Step 1
Lie on your back with legs hip-width apart, both knees bent, and both feet on the floor. Place arms alongside body with palms down. Keep head and shoulders relaxed.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

In the bent-knee hip extension, the hamstring stays held in contraction while the buttocks muscle contracts. The exercise conditions and strengthens the buttocks and the backs of the thighs. People with high blood pressure should not lower the head.

Step 1
Start on all fours with your knees bent directly under your hip bones, weight supported on elbows. Keep elbows shoulder-width apart and forearms flat on the floor, hands crossed. Hold your abdominals in and keep your hips tucked up toward the ceiling to prevent arching your back.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching

The glut lift 'n' cross strengthens the hamstring and buttocks muscles and contours the area around the hip. It's a little more advanced and can be skipped if you're short of time.

Step 1
Start on all fours with your knees bent directly under your hip bones, weight supported on elbows. Keep elbows shoulder-width apart and forearms flat on the floor, hands crossed. Hold your abdominals in and keep your hips tucked up toward the ceiling to prevent arching your back.

Step 2
Keeping knee bent, lift left leg through full range of hip motion up toward the ceiling. Do not lift thigh above your hips. As you lift, contract and squeeze your gluteals.

Step 3
Return leg to starting position, holding knee just off the floor, close to inside of right calf.

Step 4
Lift leg to hip height again and lower leg by crossing it to the outside of right calf. Return to starting position and repeat for 8 times. Repeat with right leg. Progress to 3 sets of 8 with each leg.

For more great exercises to improve your strength and fitness, check these out:

• Home Workout
• Warm-Up Exercises
• Ab Exercises
• Arm, Chest, and Shoulder Exercises
• Stretching
  

Keriting hamstring memperkuat bagian belakang paha dan melatih otot-otot yang berlawanan dengan yang diperkuat pada ekstensi paha depan . Melakukan kedua latihan ini akan membantu menjaga keseimbangan otot paha.

Langkah 1
Mulailah dengan posisi merangkak dengan lutut ditekuk tepat di bawah tulang pinggul, beban bertumpu pada siku. Jauhkan siku selebar bahu dan lengan bawah rata di lantai, tangan disilangkan. Pegang perut Anda dan jaga pinggul Anda tetap di atas langit-langit untuk mencegah punggung melengkung. Luruskan kaki kiri dan angkat setinggi pinggul, jari-jari kaki mengarah ke lantai.

Untuk latihan hebat lainnya untuk meningkatkan kekuatan dan kebugaran Anda, lihat ini:

• Latihan di Rumah
• Latihan Pemanasan
• Latihan Ab
• Latihan Lengan, Dada, dan Bahu
• Peregangan
  

Lisa Faremouth adalah spesialis kebugaran yang merupakan instruktur latihan bersertifikat dan anggota American Council on Exercise dan Aerobic Fitness Associates of America. Dia dianugerahi medali perak di Kejuaraan Aerobik Nasional Reebok 1989 untuk wilayah Midwest dan telah menjabat sebagai direktur program latihan untuk klub kesehatan besar di Chicago. Melalui perusahaannya, Fitfully Yours, ia memberikan pendidikan, konsultasi, pelatihan, dan lokakarya ke pusat kebugaran, perusahaan, dan individu di seluruh dunia.