Many girls want to have slender legs and round buttocks. At the same time, for men, any training program should include exercises for the lower body. We can safely say that the exercises in the gym on the legs for men and women are almost the same. Sometimes the execution technique differs and, of course, the working weight. But let's talk about everything in order.
General information
Girls are much more difficult to pump the upper body, and men - the lower. This is due to genetics, in particular, the fact that most of the muscle fibers in the stronger sex are in the upper part of the body, and in the weak - in the lower. Therefore, the approach during training, as well as the technique for performing exercises should be slightly different. Girls, for example, often want to lose weight in their legs, while men build muscle.
So, we will not go too deep into why some have thin legs, while others have full legs. Let's take a closer look at the effective exercises in the gym on the legs. There are a huge number of them, but to get the proper result, it is enough to perform just a few of them.
About the regularity of training
Before listing the exercises, I would like to say a few words about the frequency of training. This is a pretty important point. For example, it is not recommended to load legs too often, since there is a high probability of overtraining and not achieving the desired result. At the same time, too rare workouts will not give effect due to insufficient load. Therefore, the intensity and number of workouts focused on the legs should be selected individually.
If we consider the classical training program 3 times a week as an example, then the legs need to be loaded 2 times. One of the workouts should be heavy and include basic exercises, the second light. Another important point is aerobic exercise. For weight loss it is necessary, but for weight gain, on the contrary, it is contraindicated. Therefore, girls need to run, well, and guys - at will.
Basic leg muscle exercises
One of the main exercises that you need to do, regardless of gender and age, is squats with a barbell. This is a fairly energy-intensive exercise, so it should be performed at the very beginning of the training. Here it is necessary to choose the right weight. It is advisable to do 8 to 15 repetitions in one approach. The number of approaches is 3-5.
At first, the most difficult thing is to master the technique of execution. If you are crouching with a lot of weight, use a belt that will hold your lower back in a fixed position. As for the technology as a whole, for maximum load on the buttocks, the legs are set in a position slightly wider than the shoulders. In this case, the socks should be slightly deployed and look in different directions. If you mix the load on the quadriceps of the thigh, then the legs are already set. Your back should be level while squatting. In no case should you take your heels off the floor when you get up. There are also other exercises on the muscles of the legs that will lead them to tone.
Best for buttocks
You canβt imagine a training program without lunges. This is the main exercise for building convex and rounded buttocks. The implementation technique is quite simple, and even a beginner can master it. You have to step forward with one foot and bend it at an angle of 90 degrees. At the lower point, you need to linger for a couple of seconds, after which the same attack is done on the second leg.
It is usually enough to do 3-4 sets of 8-15 times. If you exercise with weights, then the number of repetitions should be less than when training without weights. In a circular training, you can also perform lunges backward, and also alternate them with similar exercises, say, with climbs on a bench. In general, these exercises in the gym on the legs are better suited for building a spectacular shape than volume. Therefore, if you have problems with weight, it is better to first build some muscle with squats, and only then move on to lunges.
Romanian craving
Many well-known fitness trainers recommend that girls perform exactly the Romanian deadlift. Oddly enough, she aims to work out not the back, but the legs and buttocks. There are so-called problem areas. These are the places that are most difficult to give the desired shape. This applies to the inner and back of the thigh, as well as the buttocks. Romanian cravings work out these muscles very well. Exercises on the legs and buttocks, such as traction, should be performed correctly. If the technique is broken, then the result will not please.
The execution technique is as follows. It is necessary to stand and straighten your shoulders. Then bend your knees slightly, and your feet should be slightly narrower than your shoulders. Next, you need to bend over. At the same time, the back should be perfectly flat, which is mandatory when performing Romanian traction. The neck should be taken with a grip toward you slightly wider than the shoulders. The rise is smooth. When you straighten up, take a breath and gradually lean forward. The back should be flat throughout the approach.
What exercises on the legs and back should be performed?
Training should be proportionate. That is why the legs and back must be loaded evenly. That is, if you are doing Romanian traction or squats, then do not forget about pull-ups, hyperextension, deadlift , traction of the upper block behind the head , etc. But, performing these exercises randomly, you are unlikely to achieve the desired result.
So, one basic exercise should be supported by 1-2 isolating ones. For example, after squats, it is advisable to perform flexion on the biceps of the thigh and extension on the quadriceps. All this is done on a special simulator. If your goal is to work out the terrain and not gain weight, then use as little weight as possible. To build muscle, weight, on the contrary, should increase. A set of exercises on the legs should be reasonable and not too heavy, but not easy. As for the back, for this part of the body the deadlift, pull-ups, draft of the dumbbell in an inclination to the belt, etc. are best suited. Again, in the training program should be one basic and several isolating exercises.
How to achieve the desired result?
Well, now about the most important thing. Exercise is one thing, but what to do if your legs do not lose weight, and in general there is no visible result. In this case, you definitely need to reconsider your diet and use leg weight loss exercises. This is the same base, only with a lot of repetitions and low weight. As for the diet, it should be low-carb. The daily amount of calories consumed should be less than consumed. This does not mean at all that during the day you will constantly experience a feeling of hunger. It is enough to use only that which is not laid off on the sides. For example, soda, fatty and sweet foods should be excluded from the diet altogether. But vegetables are priority.
Due attention should be paid to aerobic exercise and warm-up before training. It is advisable to run several times a week. It perfectly tones the muscles and the body as a whole. In addition, running has a positive effect on heart function.
Conclusion
In this article, we examined the most effective leg exercises. Of course, this is not the whole list. There is also a buttock bridge, front squats and much more. Each exercise is designed to work out a particular muscle. If you create an effective diet and training program, then you will be able to achieve amazing results quickly enough. Usually fitness does not exist without a diet, do not forget about it.
All exercises in the gym on the legs should be performed at a measured pace. Rest between sets should be no more than 2-3 minutes, otherwise the muscles gradually cool down, and there will be no result. In priority, your workout should last no more than an hour.
In principle, this is all that can be told about what exercises on the legs and ass, as well as the back should be done. Exercise, eat right, get enough sleep - and the result will not be long in coming.