{"id":11224,"date":"2021-03-19T16:52:10","date_gmt":"2021-03-19T15:52:10","guid":{"rendered":"https:\/\/blog.abanoverdi.com\/esercizio-per-gli-arti-inferiori\/"},"modified":"2021-04-06T16:55:51","modified_gmt":"2021-04-06T14:55:51","slug":"exercise-to-tone-and-strengthen-the-lower-limbs","status":"publish","type":"post","link":"https:\/\/blog.abanoverdi.com\/en\/exercise-to-tone-and-strengthen-the-lower-limbs\/","title":{"rendered":"Exercise to tone and strengthen the lower limbs"},"content":{"rendered":"

[vc_row el_id=”blog”][vc_column][vc_column_text]After months of movements reduced to the bare minimum, closed gyms and swimming pools, impracticable sports and, at most, a few walks around the house, we may need to reactivate the muscles of our legs and strengthen<\/strong> them while, at the same time, acquiring new postural skills<\/strong> to perform at best, and without injuries<\/strong>, the “weight lifting” activities that we normally do at home by picking up a child or a grandchild or, for example, shopping bags at the supermarket.
\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]<\/p>\n

The exercise that I will describe this month will help you achieve both goals:<\/h2>\n
    \n
  • Strengthening of the legs<\/li>\n
  • Correct postural attitude<\/li>\n<\/ul>\n

    I present you with a softened, but no less rewarding, version of one of the most challenging exercises of all: the SQUAT!<\/strong><\/p>\n

    It is an exercise that requires a correct technique adapted to everyone’s characteristics.
    \nNot being able to look over you one by one, we will use a chair to do this exercise in the best possible way and in total safety![\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]<\/p>\n

    Start from a standing position. Put the chair behind you.<\/h3>\n

    You are standing up and the chair is behind you.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_single_image image=”11023″ img_size=”full”][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]<\/p>\n

    What do you need to check before starting?<\/h3>\n
      \n
    • Place the feet just wider than the shoulders and with the tips of the feet turned slightly outwards;<\/li>\n
    • Keep your arms stretched out in front of you; their weight will help you rearrange your butt (when you feel fitter, you can keep your hands on your hips, opening your chest well);<\/li>\n
    • Tilt your torso slightly forward, while your butt leans back.<\/li>\n<\/ul>\n

      [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=”11031″ img_size=”full”][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]<\/p>\n

      The descent phase begins!<\/h3>\n
        \n
      • Now think about backing up with your butt.<\/li>\n
      • The curvature of the back remains neutral and, activating the abdominals, the descent begins in a controlled way;<\/li>\n
      • As you are descending, the sensation is that the weight of the body is concentrated in the center-back area of the foot;<\/li>\n
      • During the descent, the knees remain stationary, they act as your fulcrum;<\/li>\n<\/ul>\n

        Get down, touch your chair, and get up.<\/h3>\n

        [\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]<\/p>\n

        During the ascent:<\/h3>\n
          \n
        • Think about pushing your heels hard against the floor;<\/li>\n
        • Begin the ascent, maintaining the same control you held during the descent and the arms in front of you;<\/li>\n
        • The weight of the body is in the center of the foot and it is equally distributed between the two feet.<\/li>\n<\/ul>\n

          [\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]<\/p>\n

          If you haven’t trained for long, start with 5 reps and increase as you feel fitter!<\/h3>\n

          In addition to the invigorating benefits of exercising, as I told you, this position strengthens the muscles of the lower limbs, avoiding loading the lumbar spine in daily movements and, therefore, causing the typical back pain.<\/p>\n

          Let me know how it was!<\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_column_text]Michela Minozzi <\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=”blog”][vc_column][vc_raw_html]JTVCaW5jbHVkZS1wYWdlJTIwaWQlM0QlMjIlMkZpbmNsdWRlLW5ld3NsZXR0ZXItZW4lMjIlNUQ=[\/vc_raw_html][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

          An exercise for the lower limbs that will help us lift shopping bags better<\/p>\n","protected":false},"author":2,"featured_media":11036,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[129],"tags":[],"yoast_head":"\nExercise to tone and strengthen the lower limbs - Blog Hotel Terme Abano Verdi - Sito Ufficiale Hotel 4* Abano Terme<\/title>\n<meta name=\"description\" content=\"Exercise to tone and strengthen the lower limbs Blog Hotel Terme Abano Verdi - Sito Ufficiale Hotel 4* Abano Terme\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.abanoverdi.com\/en\/wir-arbeiten-an-unserer-koerperhaltung-um-um-fit-zu-bleiben\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise to tone and strengthen the lower limbs - 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