Скачать или смотреть Ultimate Legs Day Workout: Training During Ramadan Fasting

*Legs Day Workout During Ramadan Fasting*

*Warm-Up:* Begin with a 5-10 minute dynamic warm-up to prepare your muscles and joints for the workout. This could include jogging in place, leg swings, and bodyweight squats.



Instagram:_ fitness_umee




*Exercise 1: Smith Machine Squats*
Adjust the Smith machine to a comfortable height.
Load an appropriate weight onto the bar.
Perform 3 sets of 8-12 reps with proper form, focusing on depth and control.
Take short breaks between sets to catch your breath and stay hydrated.

*Exercise 2: Leg Extensions*
Sit on the leg extension machine with your knees bent at a 90-degree angle.
Adjust the machine so that your ankles align with the resistance pad.
Extend your legs upward, fully engaging your quadriceps.
Slowly lower the weight back down, maintaining control.
Aim for 3 sets of 10-15 reps, focusing on the mind-muscle connection.

*Exercise 3: Hamstring Curls with Dumbbells*
Lie face down on a flat bench with a dumbbell between your feet.
Hold onto the sides of the bench for stability.
Flex your knees to lift the dumbbell towards your glutes, contracting your hamstrings.
Lower the weight back down with control.
Perform 3 sets of 10-12 reps, ensuring a full range of motion and proper form.

*Cooldown:* After completing the workout, take a few minutes to stretch your legs, focusing on the quadriceps, hamstrings, and calves. This will help improve flexibility and reduce muscle soreness.

*Hydration and Nutrition:* Remember to hydrate adequately during non-fasting hours and replenish electrolytes lost during the workout. Opt for nutritious meals during suhoor (pre-dawn meal) and iftar (meal at sunset) to support muscle recovery and energy levels.

*Important Note:* Listen to your body and adjust the intensity of the workout as needed, especially during fasting periods. If you're feeling fatigued or dizzy, consider reducing the weight or taking longer breaks between sets. Prioritize safety and well-being throughout your Ramadan fitness routine.

Hashtags:_

#RamadanFitness
#FastingWorkout
#RamadanWorkout
#FitMuslim
#RamadanGains
#IslamicFitness
#HalalFitness
#MuslimAthlete
#HealthyRamadan
#legsday
#workout
#motivation
#FastingExercise