In this news
- The exercise that takes everyone to the extreme: what does this leg routine consist of?
- Two challenging exercises to strengthen your quadriceps: the demanding routine for your legs
In it fitness world, The squat is the king of exercises to strengthen the legs. However, There is an even greater challenge that few dare to face: calisthenics.
This training methodwhich uses the body weight as resistanceincludes single leg movements that test the exceptional strength and stability.
This particular physical activity offers a unique challenge for strengthen the legseven surpassing the classic squat.
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The exercise that takes everyone to the extreme: what does this leg routine consist of?
When it comes to physical trainingthe calisthenics has gained popularity for its focus on the use of body weight to develop strength and flexibility.
Although many focus on the strength aspectthe flexibility plays an equally important role in the performance and injury preventionaccording to the portal Vitnica.
Flexibility is defined as the muscle capacity and joints to move freely through their full range of motion.
In it context of calisthenicsgood flexibility makes it easier to execute certain movements, and allows for better technique and lower risk of injury.
One of the main benefits of flexibility in calisthenics is its ability to improve range of motion in exercises such as pull-ups, push-ups, and planks.
A wider range of motion allows for more effective execution of these movements, and also helps work the muscles more completely, which can lead to greater long-term strength gains.
There are several ways to improve flexibility in calisthenics training:
- Dynamic stretching, which involves active movements that lead to a greater range of motion. It is especially beneficial as part of the warm-up before a training session.
- Yoga can also be a valuable addition to your calisthenics training routine, as it focuses on improving flexibility, strength, and stability through a series of postures and controlled movements.
Two challenging exercises to strengthen your quadriceps: the demanding routine for your legs
Within the wide repertoire of unilateral exercises to strengthen the quadriceps, two stand out for their intensity and effectiveness: skater squats and reverse box climbs.
These moves require a considerable level of fitness and proper progression to fully master them.
- Skater squats: This exercise features a gradual progression that will take you from an easier starting position to a full squat, where the knee touches the ground.
Start by descending slowly and increase the range of motion as you gain strength and stability. Once you have mastered the technique, you can add weight with a weighted vest or dumbbells to intensify the exercise and continue challenging your quadriceps.
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- Reverse box climbs: This exercise involves climbing onto a box or platform laterally, controlling the movement and descending slowly to maximize muscle activation. It is important that the box is not too high to maintain proper technique.
Progress to touching your heel instead of your toe to the ground to eliminate any additional momentum. If you don’t have access to a box at the gym, you can use a low chair or any elevated surface to perform this movement at home.
