Over time, exercise has gained importance in people’s lives, as apart from pursuing purely aesthetic goals, what is sought is to enjoy good health and demonstrate a toned figure.
Having a workout routine regularly and for a while brings with it many benefits, one of them being muscle memory, a little known but from which the best rewards can be reaped.
Sergio Hincapie, a physical trainer at Smart Fit, explained in a dialogue with SoHo that consistently practicing a sport or an established workout routine will be beneficial when you have to stop due to injury or other reason.
“People who have been training for a long time, playing a sport or doing some repetitive physical activity, the moment they stop doing the activity and return to the sport, they will have a faster adaptation than those who have never been involved with physical activity or training,” he explained.
Thus, those who exercise regularly “have the ability to adapt faster because they have a sports imprint.” At a time when sports practice has to stop, the imprint that the muscles acquire over time will be beneficial when it comes to injuries, because in recovery it will gain strength if the muscle or body area was constantly trained before. This is called muscle memory.
“By training daily, I will achieve bigger and better adaptations as well as faster. The moment I have to withdraw from training, due to an injury or some situation, I will have a better adaptation and faster than those who did not have a sports imprint”, he said.
On the other hand, a leg workout “improves blood circulation, preventing fluid retention and the accumulation of fat nodules, which in women is part of the cause of disorders such as cellulite, and in men is a great help in the production of testosterone, which improves muscle growth,” reports ViveActivo.
That is why SF recommends performing these exercises often to enjoy better health not only in the legs but also in the rest of the body, as this part of the body is its foundation.
Repetitions: 3 sets of 6 repetitions each, with 3 to 4 minute rest intervals between each set.
Technique: Place your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward. The back must be straight to ensure proper support of the barbell, it must be lowered with the back in this position.
Repetitions: 3 sets of 10 to 12 repetitions each, with one and a half minute rest intervals.
Technique: The back should be well supported on the base of the device, and the legs should be at shoulder height. When starting push-ups, don’t let your knees bend more than 90 degrees, and when stretching, don’t do it completely, as it can hurt you.
Reps: 3 sets of 15 reps with each leg, with 30 seconds rest between sets.
Technique: Stand up and step forward, lowering to a 90-degree angle at the knees without fully touching the ground with the back foot.
Standing calf raises
Reps: 6 sets of 10 reps with 1 minute rest between each.
Technique: This exercise will help increase volume in the calves, it is important to perform them with as much weight as possible to ensure hypertrophy.
Seated Calf Raise
Repetitions: 6 sets of 10 repetitions, with 1 minute rest between each.
Technique: Sit cross-legged on the machine, supporting the front half of your feet adequately to release your heels. Place the barbell correctly on all fours when starting the lifts, avoid bouncing and do the full heel lift and drop.
“Having well-worked legs will increase the body’s response to an activity, giving us more strength and endurance, and strong legs are the foundation of an exercise-resistant body, as the legs are what withstand the pressure of most exercise” , with Vitonika recording.