What are strengthening physical exercises?(Part 7)

Muscle groups and their corresponding functions

Shins[1,2]

The shins refer to the front portions of your lower legs, and the largest muscle in this region is the tibialis anterior, whose main function is to flex your foot upward (dorsiflexion) and to extend your toes [1].Thus, it controls your foot and your leg as you strike the ground. When the muscles in the front portion of your lower leg is weaker compared to the calf muscles—which are located at the back of your lower leg and in opposite area relative to the position of yourshin muscles, you will suffer from the so-called shin splints[2].To prevent this potential imbalance between the shin and the calf muscles, thus preventing shin splints, you can perform the following physical exercises.

 

Strengthening exercises for the shin muscles using body weight

 

Toe lifts[2]

Sit on a chair, and then extend forward your legs resting on your heels until they are around one foot away from where they should be if they are immediately below your knees. Extend your toes until your feet are flat on the ground. Gradually flex your toes toward your knees while keeping your heels on the ground. When you feel that the muscles in front of the shins contract, hold it for 3 to 10 seconds, then relax. Do this 10 times[2].

Towel sweep[2]

Sit on a chair and then step on a towel with one of your feet and with your heel off the edge of the towel. Using solely your toes, move the towel outward, inward, and towards you with the heel planted and static on the ground. Do each movement 5 times with each foot [2].

Ankle band exercises[2]

Sit on a chair. With your ankles and knees together, tie a rubber exercise band around your feet in front of the ankles. Press outward with your feet then relax. Do this 10 times. After this, cross your ankles and then tie your feet with the rubber exercise band. Using one of your feet, push to the outside while your knees and ankles are kept together. Relax and then shift to using the other foot. Do 10 times with each foot [2].

 

Foot press[2]

While sitting down, put one of your feet on top of the other. Pull up with the lower foot and resisted by the other foot. Hold for 10 seconds. Switch the positions of your feet and do the same. Do 5 sets for each position [2].

Suggested strengthening workouts using body weight

To wrap up the discussion of the different workouts using your body weight, some of the most important strengthening physical exercises that you can perform are enumeratedhereunder:

  1. Squats, for quadriceps, hamstrings, and buttocks; {See Powertec (162)}
  2. Push-ups, for your upper body; {See Powertec (161)}
  3. Crunches, for your abdominals; {Powertec (157)}
  4. Sitting leg extensions, for your quadriceps; {See Powertec (162)}
  5. Reverse sit-ups, for your lower abdominals; {See Powertec (157)}
  6. Side leg raises, for your hip abductors;
  7. Chair press, for your hip adductors;
  8. Foot press, for your shins[2]. {See Powertec (164)}

If you do the enumerated physical exercises, start with the large muscle groups then go to the smaller ones. You can add some of the physical exercises that you want to include; however, for as long as your time permits and your body could afford, do all of the abovecited physical exercises at least 3 times a week. By doing these routinely, they will help you improve your performance and avoid injuries[2] while participating in some sport activities.

(To be continued)

References:

  1. http://www.healthline.com/human-body-maps/abdomen-muscles#seoBlock
  2. Glover B, Shepherd J, Glover SF. Strengthening. In: The Runner’s Handbook. 2nd revised ed. New York: Penguin Books USA Inc.; 1996:578-597.
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