LEG PRESS MACHINE: For greater emphasis on the quadriceps

Leg press machines provide an alternative to the traditional squat by bringing the weight to you. These machine types feature either a 45-degree tilted “sled” that features a platform and moving weight rack or a lever platform that moves horizontally from a seated position. The leg press machine has some distinct advantages over other exercises and machines like it, especially for its muscle targeting purposes. The leg press machine acts as a guide to proper leg and back positioning for you as you work your quadriceps.  Body Boyz United workout plan:

Emphasizing the Quadriceps

The quadriceps muscles are a group of four muscles in the front of your thighs that help you kick and lift your legs. Although the action of a leg press machine may closely mirror a squat, the leg press machine places greater emphasis on the quadriceps, according to “Muscle & Fitness” magazine. While you utilize less stabilizer muscles, such as the glutes and hamstrings, having your legs in the air and pushing against the platform places greater emphasis on the thighs. When you are really working to build your quadriceps, the leg press machine especially targets these muscles.

Foot Position Changes

The leg press machine typically features a wide platform that allows you to change your foot positioning to target different aspects of your legs. For example, moving your feet higher up on the platform helps to target your butt muscles in addition to your thighs. If you move your feet lower on the platform, you will further target your quadriceps muscles. 

For a complete leg workout plan and more visit: Body Boyz United ~ Empowering U2B-Body Fit! Follow us: Facebook, Instagram, Twitter  and Youtube.

STRETCHING: Is best after your warm-up and workout

Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also now known that stretching is important after a workout as well. Stretching properly may reduce muscle injuries and provide benefits like increased flexibility and joint range of motion, correct exercise posture and relaxed muscles.

Stretching Tips

1.      Maintain each stretch for 10-30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bobbing or bouncing while stretching for this may damage the muscle you are stretching.

2.      Practice equality. Make sure you stretch both sides equally, so all of your muscles are evenly ready for action.

3.      Stop if it hurts. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

4.      Remember to breathe. Breathing is a necessary part of any workout, including stretching.

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WARM-UP: Your body before any physical activity

It's important to warm up your body before any physical activity. Warming up goes a long way toward preparing the body for exercising, both physically and mentally. Most importantly, it can help prevent injuries. The term "warm-up" describes many light-aerobic and cardiovascular activities, which should last about 5-10 minutes, and done before stretching. Yes, stretching works best when performed after warming up. When you warm up, you are literally warming up the temperature of both your body and your muscles in preparation for your intense gym workout.

Benefits of Warming up:

·         increases your heart and respiratory rate

·         boosts the amount of nutrients and oxygen delivered to your muscles

·         prepares the body for a demanding workout

·         makes it easier to burn calories

·         extends your workout

Types of Warm-Ups:

Is simply the activity you are about to do but at a slower pace.

Brisk Run or Sprints:  If you're about to go for a brisk run or sprint, warm up with a light jog.

Weight Training: Lift and lower your weights slowly. If you have to swing to get the weight up, chances are you're using too much weight.

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The perfect time to get fit!

Model: Glenn Miller - Photo by: Steven Williams

It's a New Year! That means its the perfect time to be committed to a new fitness lifestyle! In your quest for a better and healthier you, its important to set small goals that you can achieve. Also, its important to have a fitness plan. We recommend starting with Body Boyz United fitness model "Glenn Miller Weekly Workout Plan." Glenn Miller's workout plan is great for beginner and intermediate trainers. The plan covers all the muscle groups in a simple four (4) day week exercise regimen, and the fifth day as a mix and match to work on muscle groups that need extra attention. Also, remember a healthy diet with daily vitamins and supplements are equally important. For this and  other workout plans visit: Body Boyz United   ~ Empowering U2B-Body Fit! Follow us: Facebook, Instagram & Twitter