Low Start: 7 Effective Lower Body Exercises by Yulia Kanakina

You don’t want to be distracted during a workout, so it’s important to find a comfortable fit and comfortable shoes. If your sneakers are stiff or heavy, rubbing or too hot, what kind of concentration can you talk about?

Samen met Reebok and Russian skeleton racer and national team member Yulia Kanakina, we tested the new NANO X1. We share with you an effective workout – test the durability of yourself and your shoes.

Before you start training, we recommend doing a short warm-up to warm up your muscles.

Forward leg curl

Number of repetitions: 10-15 times for each leg.

Starting position: standing, feet shoulder-width apart, hands at the waist, back straight.

For the exercise you will need a fitness rubber band of suitable stiffness. Fasten it just above your knees and you can begin. Take your leg forward, at an angle of about 40-45 degrees. The leg should be straight, feel the muscle tension. Slowly return to the starting position, control the tension of the rubber band.

Do another approach on the other leg.

Back leg extension

Number of repetitions: 10-15 times for each leg.

Starting position: standing, feet shoulder-width apart, hands at the waist, back straight.

A fitness rubber band will also come in handy here. Raise your leg back. Keep your back straight, make sure that the body does not fall forward. When returning to the starting position, do not lower the leg too sharply – do it slowly, controlling the tension.

Squats and leg extension

Number of repetitions: 10-15 times.

Starting position: standing, feet shoulder width apart, hands interlocked in front of you at chest level.

First perform a classic squat. Make sure that your knees do not go beyond the toe line, keep your back straight. Returning to the starting position, take your leg to the side at an angle of about 40-45 degrees – at the top point both knees should be straightened. Repeat the squat, but this time take the other leg out.

Forward-backward lunges

Number of repetitions: 10-12 times.

Starting position: standing, feet shoulder-width apart, hands at your waist.

Lunge forward. The front leg is bent at an angle of 90 degrees, and the knee of the supporting leg does not touch the floor. Watch your center of gravity – try to keep your balance and do not lean to the side. Return to the starting position, but do not lower your foot to the floor – immediately lunge backwards.

This exercise requires good coordination. Don’t worry if you can’t do it all 10 times the first time.

Gluteale brug

Number of repetitions: 15-20 times.

Starting position: lying down, hands along the body with palms down, legs bent at the knees and standing on the floor.

Raise your hips so that your body stretches into a single line. Try to push the body out at the expense of the gluteal muscles. Hold at the top point for a few seconds – feel the tension. Return to the starting position.

Back leg raise in elbow rest

Number of repetitions: 10-15 times for each leg.

Starting position: standing on knees and elbows, weight evenly distributed, one leg straightened and standing on the toe.

Raise the leg back as far as the stretch allows – if possible, so that it is perpendicular to the floor. The leg should be straight. Feel the tension in the gluteal muscles. Do not bend in the lower back – this will only make it easier. Slowly lower your leg.

Do another approach on the other leg.

Wide squats with leg out to the side

Number of repetitions: 10-15 times.

Starting position: standing, legs wide apart, hands interlocked in front of you at chest level.

Perform a squat. Make sure that your knees do not go beyond the line of your toes, keep your back straight. Returning to the starting position, take your leg to the side approximately – at the top point both knees should be straight. Repeat the squat, but this time take the other leg.

End the training should be a little stretching – so the muscles are less clogged, and the next day there will be no painful sensations.

And you can pump your glutes with the help of “Championship” and TGYM videos.

Arina Zabgaeva

Lifestyle correspondent

I tested the NANO X1 at a training session and, perhaps, my favorite pair has a competitor. The new model has a rather stiff insole, but the sneakers themselves feel very soft – apparently, it’s really about the shock-absorbing sole. This is certainly a big plus for runners. At the same time, the heel and the frame itself are dense and fix the foot well. But here we should not forget about socks: no matter how comfortable a sports shoe is, it is still a sports shoe.

The sneakers performed well at home and on the treadmill, and now I want to test them outdoors as soon as the weather permits. So far I can assume that they should be comfortable in them in summer: during the home workout my feet were not hot even with thick socks.

I don’t have a preference for specific types of workouts and like to alternate workloads – it’s great that now I can take one pair to yoga and dancing.