Beautiful and well- legged legs are the dream of many. It is a pity that it is difficult to achieve it, and people, not having achieved a quick result, quit this lesson. But the body will not be harmoniously developed if the legs do not look properly.
This applies equally to men and women. It’s just that different meanings are put into the concept of “pumped legs” by different people. For some, it’s a mountain of muscles, and someone dreams of a beautiful and fit appearance. To achieve the result, you have to work hard anyway.
How to build leg muscles
Regardless of what kind of result you want to achieve, the work is based on the same basic exercises, which, when skillfully combined, will provide a load on the entire muscles of the lower extremities. Roughly speaking, the muscles of the legs can be divided into flexors, extensors and adductors. And exercises that perfectly train them are all kinds of squats, lunges and lifts to the platform.
Many will ask about how simulators are. If you look at those that are designed to give work to the legs, then they are also mainly based on these exercises, because, for example, leg press and squatting are very similar things. Exercise machines only help to create the necessary load, the form of which is determined by their specific types. Separately, it is worth mentioning the types in which the exercises for flexion and extension of the muscles of the lower extremities in various positions are performed: sitting, standing, lying on your back.
With simulators, everything is quite simple: there is a specific type designed to work out certain muscles. Yes, and there is someone to ask in the hall.
And how can you
swing your legs outside? You can do this at home, but few people need the equipment: a step platform, dumbbells, a barbell with different weights. In fairness, it should be noted that for beginners it will not be easy without weighting. Therefore, you can start at home, gradually increasing the number of repetitions.
In order to pump up your calves, you can start with jumping rope. Just like in childhood. To begin with, at least 50 can be mastered, and if you can do more - well, you can gradually increase the number to two hundred. The second effective exercise for working out this muscle group is lifting from full foot to toe. Easy given? Can be done on one leg.
The thigh muscles work during squats. If there is a bar with a small weight - great, it will help give a good load. The starting points may be several:
- legs shoulder width parallel to each other (load on the front and back of the thigh);
- the legs are wide, the toes are divorced (in this case, the inner surface of the thigh will also get).
Using a platform and dumbbells, an exercise called stepping is performed. It will help to work out the buttocks and the back of the thigh.
The so-called Romanian rise is recognized as very effective . Starting position: legs shoulder width apart, back straight. Slopes are performed with the pelvis retracted, while the bar or bar from it slides along the front surface of the leg. It is imperative in this exercise to keep your back straight and lean on your heels. Exercise will help build muscle in the buttocks and back of the thigh.
And, of course, the lunges mentioned above. When performing this type of exercise, it is important that the knee of the front leg when bent is perpendicular to the floor. Lunges can be performed forward, backward and sideways.
Performing any exercises to strengthen the legs, it is necessary to carefully monitor the technique, since, carried away by weight and forgetting about the correct position, you can not get the desired result. This is at best, and at worst it is fraught with injuries.
What else you need to know
Of course, slender and pumped up legs are not only the result of work in the gym. So, many before you start power work, you need to lose extra pounds and increase the overall level of endurance. For this work, programs aimed at “drying” the body are often used. These include running, walking and exercising on exercise bikes (including Cycle).
The second aspect, which should not be discounted, is that many combinations of lunges are often difficult to do, including due to a poorly developed sense of balance and coordination of movements. Training these muscles is a necessary measure to ensure that your legs are no longer a pipe dream. For this, classes using the Bosu balancing platform are also effective.
Having patience and overcoming yourself, you can tighten your body even at home, although it is better to perform strength work in the hall, under the guidance of an experienced instructor. In this case, the inflated legs and well-being are provided.