The popularity of home training is increasing day by day due to COVID-19. Among the various exercises, the Pharos would like to find out the importance and effectiveness of lower body exercises that can have great effects without any other equipment.

 The muscles of the lower body account for about 70 percent of the human body, and they serve to make our bodies balanced and stable. Then, what do the lower body muscles do in our bodies specifically? The biggest role of thigh muscles, which account for most of the lower body, is to store sugar. When humans eat food, they gain energy and use it to move. move, and it is the thigh muscle that stores nutrients obtained from food. Therefore, when our thigh muscles are weakened, energy consumption is reduced, reduced, and we got easily tired and naturally become fatally exposed to obesity and various diseases. In addition, lower body exercises are very important for creating elastic and balanced body lines and shapes.

Now that we've learned why lower body exercises are important, let’s look at the effects of the exercises. First, the risk of developing diabetes decreases. Diabetes is a very scary disease that has many complications. The importance of lower body exercise has emerged because it is said that even a 1centimeter around the thigh determines diabetes. As thigh muscles develop, blood sugar does not increase easily, reducing the risk of diabetes. Second, it has the effect of relieving joint pain. When the thigh muscles are weakened, the knee joints become more irritated from the outside and cause joint pain. If your thigh muscles are healthy, they reduces the burden on your joints and even pull your knee joints, preventing pain and allowing you to maintain a healthy body. In fact, people with weak lower body muscles feel about 30 percent more pain than those with strong lower body muscles. Third is the role of lower body exercise in preventing obesity. Specifically, the muscles in the thighs, an energy repository, also play a role in preventing the remaining calories from accumulating in the body after eating food. In addition, lower body muscles increase muscle mass faster than upper body muscles, creating a higher basal metabolic rate. A high basal metabolism is effective in preventing obesity because it consumes more calories. Lower body exercise is also said to prevent the yo-yo phenomenon when a weight control program is done, which is also very good for dieters.

 Then, what are some exercises that can increase the lower body muscles? First of all, squats, an exercise that many people can easily perform. Squatting is the most basic lower body exercise, and it entails and standing and then sitting until the thigh is level with the knee. It is an exercise that can be carried out with various weights, but it can produce a sufficient effect with out the use of weights. Caution should be taken not to bring the knee forward of the ankle when going down, and to take great care of your posture as there is a risk of back injury if the upper body is bent too much or centered back. The second exercise is the lunge. The lunge gives elasticity to the thighs and hips and strengthens lower body muscles. First, move your right foot forward by 70cm~100cm. Then pull up the heel of the left foot, bend the right knee 90 degrees, and lower the left knee toward the floor. As with squats, the forward knee should not go beyond the ankle, and the waist should not be bent forward.

Lower body exercises are necessary for both men and women of all ages. However, you should not start exercising recklessly. Stretching should be done to increase the flexibility of the lower body before exercising. Also, to relieve the stiffness of muscles, it is good to drink a lot of water before exercising or to increase the moisture level of the muscles with a low-salt diet. The purpose of exercise is health, so it is important not to overdo it. If you start with a small goal rather than a big one, you'll reach the goal you want someday.