How to Strengthen Lower Body: The summer season has arrived and in such a situation many people go out to track the mountains on long weekends. At the same time, Chardham Yatra is also starting from April 30, so there too people will travel to the temple at a height of about 12 thousand feet. This journey is also very challenging physically because due to lack of oxygen and mountainous paths, people are also difficult to walk normal, so there is a trekking to pass through the bumpy path. In such a situation, you should also be physically strong. Although the whole body should be strong, but shortly before the tranker, you should pay more attention to the strength of your lower body and lower back.
We have known from coach Prasad Nandkumar Shirke, who trained celebs like Hrithik Roshan, Shweta Tiwari and Urvashi Rautela, what methods can be adopted for the strengthening of the lower body. Coach Shirke said, ‘It is very important to prepare the lower body for trekking as most of the weight falls on the legs and hips. If your lower body is strong, flexible and full of stamina, then fatigue will be reduced during trekking and the risk of injury will also be less.
If you too are going on tracking or planning in the coming time, then coach can start practicing by Shirke.
Endures Training (Endurance Training)
Coach Prasad says, ‘People going on endurence training tracking must do. Endurance training means that the work of exercise enhancing stamina has to be taken to your body’s strength and stamina at that level that you can do any physical activity without tired. These activities include trekking, running, cycling or long distance walking. Understand in easy words, if you want to track even for 2–3 hours without a hen, then the training that takes you to there is endurition training.
‘For endurence training, you should exercise high reps with a modure (medium) weight. That is, for example, if you are squat, then apply more repters i.e. 20 and keep less than weight capacity. By doing this, the tolerance of muscles will increase. Include exercises with more repatched exercises with bodyweight squats (more reps), langes, plans, step-ups, light weights.
Also focus on strength training (Strength Training)
‘Strength training means exercise to increase body strength. Its job is to strengthen the muscles, increase strength and make the body more or medium weight lifting. Actually, when you go on tracking, obviously there will be a bag on your back in which all the need will be in front.
In such a situation, you will also need a strength to pick up that bag and track it. For this, you should train strength. To increase the strength of the lower body, target the legs and lower back masks and exercise compound. For this, include exercises like Dayalift, Squat, Bench Press, Straight Leg Dalift, Shoulder Press, Lunges, Cof Rage in the routine which will also give a good look to the overall body.
Increase lower back strength (lower back strength)
During tracking, the weight of the bag comes directly on the lower back to handle the backpack weight. At the same time, while walking on bumpy paths, the lower back maintains balance for balance and stability. Apart from this, lower backs, glutes and hamstrings work together in which the lower back supports by coordinating from hips and glutes. Therefore, it is also important to pay attention to the strength of lower back. Weight exercise, body weight exercise can increase the strength of lower back. Exercises like deadlift and back extensions can make the lower back stronger.
Stretching and eating
When someone tracking, there is a lot of people on his lower body. Due to this, coffee muscles, hamstrings and muscles can be cured due to excessive use, so do stretching them from time to time. Stretching releases their tension and sorrens also decreases due to muscle loose.
Also, include calcium, protein, complex carb and electrolyides in your diet. So that the body can get proper nutrition. With diet and light fitness routine, you will be able to prepare yourself for trekking. You can follow these tips about 1 month before going on tracking.