In this topic we will look at:
Each of the exercises can pump up a specific muscle group, or all muscle groups in general. Personally, I stick to a couple of exercises that maintain the overall shape of my leg muscles, and some of them can even add mass.
To enhance the effect, you can add additional weight to your workout.
https://youtu.be/BFaYipEsivI
Workout and diet
Even if you exercise at home, do not forget to warm up your muscles and joints. Just 5-10 minutes of running in place and jumping rope will help prevent injuries and prepare your muscles for productive work. But even here it is important to remember that the key to achieving any sports goal is nutrition. If you want to see the first results within a month, try to give preference to protein foods and complex carbohydrates.
Let the main products of fractional nutrition be porridge, lean meat, cottage cheese, eggs, vegetables and fruits. The ideal calculation of proteins should be 1.5 - 2 grams per kg of weight, carbohydrates no more than 2 grams per kg. Guys, unlike girls who always want to lose weight, can eat sweets and starchy foods, but only in limited quantities and in the first half of the day. After all, the main goal is to gain muscle mass, not a layer of fat.
It is important not to forget that just as you cannot lose weight in one part of the body, you cannot gain weight. By pumping your legs, your upper body will also become stronger. The legs are a large muscle and the more you load it, the more testosterone will be produced, which provokes muscle growth. Performing each exercise 15 - 20 times, 3 - 4 times 3 times a week, in a short time you will see excellent results, which will encourage you to continue training. After all, the main motivator is the interested glances of girls and the envious gazes of guys.
- How long does it take to pump up your abs?
- Exercises for inguinal hernia, therapeutic and preventive gymnastics
- Exercise bike what muscles work
1Farmer's walk
https://youtu.be/2edROkFZUk0
Mega cool exercise for developing muscles of absolutely the whole body. Mainly absolutely all leg muscles are involved, since they bear the entire body weight + additional weight that you can carry.
You can also, instead of carrying extra weight in your hands, put it in a backpack (as tourists carry). This way you will free up your hands, but will increase the load on your upper back and shoulders. More weight and go?
According to one version, the “farmer's walk” was invented in Ancient Greece, when young athletes lifted a steer and walked. So, over time, the bull grew, and the strength indicators of the athletes grew along with it.
Hello friends! This time we will look at one of the best basic exercises - squats. It is done by beginners and professionals, men and women, and is even used for rehabilitation purposes. What’s so good about it and how to make it, we’ll figure it out.
Squats can be done with a barbell (this is a classic and this is the option I will use), with dumbbells, on a machine, without weights at all. This exercise is rightfully considered one of the main exercises in bodybuilding and powerlifting, along with exercises such as the deadlift and bench press.
Why are squats so good? It's simple - this exercise involves many muscle groups . Yes, the main load goes to the thigh muscles, but the gluteal muscles, all the muscles of the lower back and even the abs take part in it. You need to control your entire body when doing squats. Squats cannot be completely replaced by any one exercise, and if you replace them with several, the effect will still not be the same. The fact is that the more muscle groups involved in performing an exercise, the more stress the body experiences. And, as a result, the more growth hormone it releases. That's why you've often heard phrases about base, squat and mass in the same sentence.
Squats ideally develop the quadriceps and all 4 muscles are included in the work. Squats also train the gluteal muscles and are considered the best exercise for getting a round, toned butt.
CLASSIC OPTION
This can be done using either a power rack or a Smith machine. In the first option, it is advisable to have a person nearby who can provide backup. At first, it’s still better to do squats without a machine. This is explained by the fact that, without having fixed axes (as in a simulator), a person works with free weight . Free weights are the best option for performing exercises, because in this option, stabilizer muscles are included in the work, and the overall load on the body is greater . More intense load = faster results. The Smith machine can be used in cases where you are using really heavy weights and do not have two people for backup.
We approach the power rack and place the barbell on our shoulders so that it rests on the trapezius and deltoids. The grip width should not be wide, but sufficient to comfortably hold the weight. Moreover, when you have bulky arms, it is physically impossible to hold the barbell with a narrow grip.
The width of your feet is at their most stable position, slightly wider than your shoulders. The most stable position is easy to rehearse. To do this, you need to imagine that you want to jump forward from a standing position. Get ready to jump (no need to jump) and your legs will choose the most reliable stance.
The back is arched , it is impossible to round under any circumstances. If you round your back, you will get a spinal injury.
The head is in a position where your direct gaze is directed forward and slightly upward. This position of the neck allows you to control the correct arch of the back.
When performing the exercise, the knees should not go forward beyond the level of the toes, otherwise traumatic stress . In order to complete this task, move your pelvis back, as if there is a chair behind you that you are about to sit on.
When lowering, in order not to lose balance, the upper body (chest and shoulders) automatically lean forward. Someone tries to perform it as straight as possible, but I am sure there is nothing wrong with such a tilt, since the movement is natural for our body.
The toes of our feet should be directed identically to the knee joints.
We work within the amplitude - at the top point of the movement we do not fully straighten our legs at the knees and do not straighten our lower back. This guarantees constant tension in the quadriceps and, as a result, improved control of movements.
We do it smoothly, up – exhale, down – inhale.
We push the body with our heels , not with our toes! You should feel all the weight on your heels, and your toes should be in a position where you can pass a piece of paper under them. That is, practically without touching the floor (if the weight is on the heels, this will be the natural position of the socks, do not be surprised).
How deep to go? There is an opinion that if, when performing squats, the bend angle in the knees is less than 90 degrees , then this will greatly load the knee joints. But squats are a natural movement for our legs, so don’t be shy about squatting below a right angle - nothing bad will happen, everyone squats like that. A smaller angle means a larger amplitude, which results in a greater load on the quadriceps.
* The narrower the legs are, the more load the outer thigh receives; the wider are, the greater the load on the inner thigh and gluteal muscles.
* If you have poor stretching and want to raise your heels when doing squats, place something under them, such as pancakes or a board.
ERRORS
The most common mistakes when squatting, which should not be made, because it will all end in failure, you will get serious injuries to your knees and back.
1. Round back
2. Head looks down
3. Weight on toes
4. Knees extend beyond your toes.
Control these moments and everything will be fine.
On this wonderful note, regarding the standard version of squats, which is suitable for everyone and is mandatory in any program, I propose to end this discussion. Let's look further at the different variations of this exercise.
Phil
6 "Bridge" lying down
Do you remember the bridge exercise from school? In case you forgot, this is when you lie on your back and then lift yourself up onto your arms and legs. And are you standing?
A lying bridge is when you lift your body only with your legs, using exclusively the gluteal, thigh and calf muscles. To enhance the effect, you can do the exercises not on the floor, but with your feet on a small platform.
How to pump up your buttocks without squats
It's no secret that the direct path to attractive buttocks lies through countless squats, lunges and weights. However, there is an alternative. Let's consider a set of exercises that is suitable even for those for whom squats and lunges are contraindicated. Perform these exercises 3-4 times every other day. After a couple of weeks, you can increase the number of repetitions to 30 times.
Bent leg swings with dumbbells
Position: stand on your knees and forearms and hold a dumbbell under your knee, keep your neck relaxed and head down.
Move your leg with the dumbbell back and up, pointing your heel towards the ceiling. Lock the position. Using your abdominal muscles, keep your body straight and do not bend in your lower back.
As you inhale, smoothly return to the starting position. Perform 20-25 times on each leg.
Swing with a straight leg
Repeat the previous exercise with your leg straight and without using a dumbbell. As you exhale, perform extension in the hip and knee joints, straining the buttock. Raise your leg until you can keep your back straight. As you inhale, smoothly return to the starting position. Repeat 20-25 times on each leg.
Lifting the pelvis from a lying position
Position: lie on your back, bend your legs at the knees and hip joints, legs are shoulder-width apart, support your entire foot, place dumbbells on your hips and secure. As you exhale, lift your pelvis, squeezing your buttocks and not lifting your shoulder blades. As you inhale, slowly lower yourself down without completely relaxing your muscles. Perform 15-20 times.
Straight leg pelvic raise
Position: as in the previous exercise. Turn one leg up, lift your pelvis as high as possible, leaving your leg hanging all the time. Repeat on each leg 15-20 times.
"Dead" draft
Position: Stand straight with your feet together, legs crossed, and hold dumbbells in your hands. Bend your body forward until you can keep your back straight. Move your pelvis back as far as possible. Do the exercise 20 times. Repeat, changing the cross of your legs.
Source: https://fitandpp.ru/fitnes/kak-nakachat-yagoditsy-bez-prisedanij.html
17Cycling
Most people underestimate the bicycle, but have you ever seen a cyclist with undeveloped legs??? In addition to this, the endurance of absolutely all muscles of the body and the overall endurance of the body improves. Don't believe me? Set yourself the task of driving at least 25 km, and you will notice how within a couple of hours your body will get tired, and after a couple of days you will feel soreness in your entire body.
It will be interesting: how to get rid of muscle soreness.
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Leg extensions
Our goal: quadriceps.
How much to do? 3-4 sets of 12 times.
Method: After completing the main set, reduce the working weight by 25% and do more repetitions until failure. In the last set, reduce the load 3 times in a row.
Starting position: sit on the seat and grab the supports with your hands. Secure your legs to the support rollers, the bend angle of your knees should be 90 degrees.
Execution: Straighten your legs with a powerful, concentrated effort, at the top point make a distinct pause for 1-2 seconds. After this, slowly lower yourself to the starting position. Do not allow the weight to touch the support of the blocks; keep the weight suspended during all phases of the exercise.
Notes
- At the highest point, be sure to hold for a couple of seconds. The weight is lowered as slowly as possible.
- When lifting weights, do not lift your lower back from the back of the seat and do not tilt your head.
