I did these two exercises 30 minutes daily for 1 month, the outcome was extraordinary
Exercise, done adequately, is the secret to a longer life — Unknown
Exercise is secret to a longer life, that’s the motto I live by. Before the beginning of 2021, I really wasn’t as interested in exercise. It always seen to be the one thing that I never have time for. But during the height of the pandemic when everything had shut down I fell into a habit of taking 1 hour to myself. Many times I slept, yes an extra hour of sleep during the day goes a long way. One day I tried jogging around the neighborhood for that hour. It felt good, even though many times I had to talk myself into it. That was the beginning of this article.
For the last 2 months, I have fallen into the habit of home exercises with everything going back to normal. I have wimpy legs so I made a hearty commitment to strengthen my legs, even though I wouldn’t be showing them anytime soon. Today I will tell you how I got summer strength legs at the beginning of fall. My two favorite leg exercise that has given me the motivation to do more are:
- Samoan squats
- Backward lunges
Samoan squats are best friends with my legs and butt, and I love it
On the very rare occasions when I tried to increase a few inches on my butt, I tried these Samoan squats, and I was dead off on the stance and dynamics of the exercise. So now with my husband who is somewhat of an expert in exercise, I am not doing it correctly.
The corrected Samoan squats stance
I stand with my legs two feet apart, that way when I move into the squat, I can sit lower. In the squatted position, the gluteus, rectus, and Vastus are engaged. When I say engaged, I mean contracted and bulked-up to look great on the beach. Right now I do 100 of these squats over 3 hours, in-between my daily chores and wife and student.
Backward lunges are to tighten the biceps and semitendinosus muscles if the posterior leg
When I say sexy legs you say backward lunges. Sexy legs! … backward lunges! Yes, this is how I toned up my legs at the end of summer for the fall and winter. This exercise position allowed me to not only tone but strengthen the muscles at the back of my legs. I appreciate this change on my walks and jogs that I still do once a month.
The correct way to do the backward lunge
Start with hands on the hip and feet pasted together. Then extend the right leg backward without leading, allowing the toes to touch the floor. Kneel, keeping the torso erect and straight while the back leg stays at 90 degrees to the body. Never let your front knee touch the floor and always stay 2–3 seconds in the bent position before standing up. I try to do 100 of these within 3 hours, again in-between chores.
4 things I notice only one month after doing those two exercises
1. I can jog and run further than I did before
I do not like to run at all, but I have started jogging at the request of my lovely husband. Before I would stop only have a 1/4 mile, but I can go for a full mile without slowing down. I was surprised and my husband was even more surprised at the total change.
2. At the end of the day, my brain works better
I know exercise helps to improve brain function but I now discovered how it does so. After every rep, my heart rate increases and so does my breathing. At the same time, I try to count backward from 100 alternating between odd and even numbers. In conclusion, increase blood flow to the brain is healthy and stimulates. neuronal activity.
3. It improves breathing
Yes, after just one rep of backward lunges and Samoan squats, my respiratory rate increases from 12 normally to 20. I leaned how to control my breathing during this period. This is the biggest asset in running.
4. I am flushed and got after 3 hours, but this is good for
Flushing is a natural body response, where blood vessels to the skin are dilated allowing more blood to flow to the skin. Blood flow brings more oxygen and nutrients, therefore, exercise encourages cell growth and turnover. You look younger longer.
Let’s ecap
I made a conscious effort to do exercises to strengthen my legs, and backward lunges and Samoan squats have been very beneficial to me. I was able to tone my legs and butt while improving other aspects of my body. I can now run long, my brain works quicker and my skin looks healthier than before. I have no regrets.
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