To achieve high-quality results in bodybuilding, you need to pay great attention to leg training. Often, novice athletes neglect this muscle group, trying to achieve maximum effect by building muscle mass in the upper body, paying more attention to the chest and arms. As paradoxical as it may sound, without large powerful legs, there will be no progress of other muscle groups; the human body is designed in such a way that everything in it is interconnected.
Squats with a barbell are a basic exercise where, in addition to the legs, other muscle groups are involved, the back - lumbar region, the chest, deltoids, and abs are involved in the work.
Along with the deadlift and bench press, the squat is one of the golden three basic powerlifting exercises.
Where to start?
These are the tips for practicing new running exercises given to beginners:
- Each exercise is practiced separately, that is, you need to start with one and bring it to perfection, then move on to the next. This skill needs to be practiced at least three times a week.
- Initially, it is better to practice during light recovery training.
- You should immediately be prepared for the fact that fatigue will set in much faster than during normal running, since those muscle groups are involved that were not previously involved in jogging.
- There is no need to practice every skill to perfection. Your task is to improve the first exercise, after which you can move on to the next one; as you train, you will still return to each of them, that is, everything alternates in a circle. Repeating the exercises regularly will still do the trick.
Who is suitable for running, and for whom - squats?
To decide which is best for you, decide what result you want to see at the end of your training. If your goal is to lose weight, then you should definitely give preference to jogging. If you want to pump up your legs and make your buttocks more prominent, then focus on squats.
But it may also be that a person initially has too much weight, and running for 40 minutes is something unrealistic in the first stages of sports. The same can happen with very poor physical fitness. In this case, it is necessary to combine squats and jogging in order to competently build a sports plan, and gradually increase the load. This will increase endurance and burn 1-5 kilograms of excess weight .
But when creating your training plan, you should not choose running or squatting. These two exercises must be combined, but the emphasis should be on one. If you need to work at human speed while running, then squats must be included in your sports plan.
Be sure to remember about rest - this is an important component of any workout. The body must rest and recover in order to perform new exercises with renewed vigor.
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Performance technique
In order for all exercises to bring positive results, you need to develop your own technique for performing them . Firstly, you need to learn how to properly combine loads and rest, since it is during the recovery period that progress in physical fitness is observed. It is advisable to follow these simple recommendations:
- Alternating general physical training (general physical training) classes and jogging.
- Be sure to include days of rest and recovery in your running regimen.
- Before all workouts, warm-up and stretching exercises must be performed.
Otherwise, the body simply cannot withstand excessive training, and a person will lose interest in sports due to such fatigue and muscle pain . Therefore, the main rule in an integrated approach to running is gradualism.
How to run to pump up your legs, and is it possible to achieve such an effect?
To stay in good physical shape, many people run.
During it, blood circulation significantly improves and all muscle groups tense, which improves health and changes a person’s appearance for the better. Girls are often interested in whether it is possible to pump up their legs by running. After reading the experts' answers, everyone can decide whether to continue jogging. There are various running techniques. Therefore, to correct individual figure flaws, you need to choose the optimal movement option, in particular, figure out how to run to pump up your legs. Following the recommendations of leading trainers is a guarantee of success for those who want to have beautiful legs.
Set of exercises
The most famous running exercises will be discussed below.
Jumping
Such jumping exercises are important for running, as they pump up the leg muscles, making them more elastic, flexible and resilient.
You can perform jumping exercises in different ways, here are just some options:
- jumping rope;
- jumping over a barrier on two legs;
- mismatch;
- jumping from one leg to the other;
- jumping as high as possible;
- standing and running jumps;
- jump on a support, etc.
By strengthening muscle tissue, such jumping exercises during running allow you to increase the speed of sprinters and contribute to the endurance of intermediate athletes and stayers.
Power
Strength training should be started gradually and under the supervision of a trainer, especially if it is done by a person without physical training.
Here are some strength exercises for running:
- Plank – this exercise pumps up a specific muscle group. In addition to the core and shoulder muscles, you can pump up the lateral abdominal muscles.
- Russian twist or body turns. In this case, many muscle systems are affected: the abs, obliques, lower back and hamstrings.
- Lunge squats with arms raised. In this case, the leg and hip systems are involved. As you improve the exercise, you can do squats with weights.
- Air squats. In general, squat exercises should be mandatory for runners.
- Single leg deadlift. In addition to strengthening the thigh and calf muscles, this exercise helps develop balance and stability.
For speed
To increase your running speed, you can include the following exercises in your strength day:
- Jumping from a half squat. You need to try to jump as high as possible in this position. 10 repetitions are done.
- Jumping from a lunge, changing legs in the air. 10 approaches are done.
- Jumping over obstacles. To do this, objects (about 10 pieces) of the same height are placed on the treadmill, at a distance of 60 cm from each other, in a checkerboard pattern. The runner's task is to jump over the obstacle, not run around it.
- Jumping on one leg. You need to jump as high as possible, while staying in the air a little, and so on 10 times on each leg.
- Running with jumps, when running is carried out with stretching steps, and the height of the jumps is also taken into account.
Endurance
Wanting to develop endurance running, everyone has their own goals: someone wants to run a marathon, improve their performance, others want to run longer for their health. However, when performing exercises for endurance running, you must remember that this is a load primarily on the heart and respiratory system . Therefore, a person must be sure that everything is in order with these organs and systems.
To develop endurance while running, it is recommended to perform the following exercises:
- Interval running. This is an alternation of running intensity: with a transition to a fast step, with time differences between kilometers (that is, each kilometer the running intensity increases) and stepwise segments when the running acceleration and rest change.
- Running with weights. This type of training is suitable for experienced runners who want to increase their endurance. In this case, using weights, you can run full distances or interval running. Often this method is not used because there is a risk of injury to the ankle joint.
- Non-specific exercises. They are not aimed directly at running endurance. These are general endurance exercises for the body. This includes swimming, skiing, cycling, and exercise in the gym. Stretching training, such as fitness, stretching, where the emphasis is on developing flexibility and stretching, and crossfit, a direction in sports that improves overall physical fitness, will also be useful.
General tips for beginners
A few tips to help you run more efficiently :
- Always have water with you to replenish lost energy.
- Gradually increase the load and start running with weights or quickly climb the stairs.
- Having reached maximum speed, it will be enough to make several small runs to a hill every day.
- Make a plan that will help evenly distribute the load on the body.
- During long runs, in order not to lose your breath, run at the same pace throughout the entire time.
- To achieve a better result, you can try using various obstacles or running for a while on straight legs, squatting, with a high hip lift.
- Don’t forget that if you have little fat mass, you won’t be able to gain a lot of muscle mass.
- After the race, you should not stop immediately. It would be best to gradually lose speed and then switch to a walk.
Special attention is paid to nutrition for a person involved in this sport.
Both people who work out in the gym and those who prefer running need a high protein . It will promote muscle growth.
To feel good, you should not eat before the race. But water is the opposite - you need to drink it before, after and during training.
So, a person who wants to pump up their legs through running needs to put in a little more effort than someone who just wants to strengthen or tighten them. But nevertheless, it is possible. The main thing is not to exhaust yourself, and it is also worth consulting with someone who is doing similar things. He can advise and help you run so as not to damage your health. In addition, do not forget that if the load is too intense, the opposite, undesirable effect may occur.
You also need to remember not only how your legs move, but also about the position of your back , stomach , and arms . A straight back and tense abs will help you maintain balance and slow down the feeling of fatigue in your body. And the arms bent at the elbows, which move relative to the opposite legs, make it possible to accelerate.
How to finish?
Experts advise starting and ending your workout the same way, using jogging for 10-15 minutes. In this case, the pulse should not be higher than 145 beats/min.
After intense running training, it is imperative that you complete it with stretching exercises in addition to jogging. This will speed up the recovery process and help the person get rid of excess muscle pain.
Is it possible to pump up your buttocks with running and how to tighten your butt by running and walking
What a pleasure it is to have a beautiful figure, excellent health and attractive forms. And all this at minimal cost. For example, while jogging in the morning, you can pump up a beautiful butt. After all, running helps improve well-being, eliminates excess weight, strengthens the immune system, and protects against stress. Why not, with the help of running, get a flat stomach, slender legs, rounded buttocks and a straight posture to boot. Do you want this, especially a beautiful butt? Then - get to work! Let us tell you whether it is possible to pump up your buttocks with running.
The effect of sport on the body
A sedentary lifestyle, which most often goes hand in hand with bad habits and poor nutrition, is the cause of many diseases. They often affect the reproductive system, both in men and women. Against the backdrop of this lifestyle, representatives of the stronger sex often suffer from problems with libido and the duration of sexual intercourse, which becomes much shorter.
Physical activity, in turn, has the following effects:
- Saturate the tissues of the human body with oxygen;
- Promotes better blood circulation;
- Strengthen the body's defense systems;
- Develop endurance and physical fitness.
If you choose the right set of workouts, it will promote high-quality blood circulation in the pelvic area. Studies have shown that a huge part of problems with potency arise precisely against the background of circulatory defects in this area. A sedentary lifestyle is one of the causes of heart disease and diabetes, which negatively affect libido.
Important!
It is believed that regular physical activity delays the possible first manifestations of impotence by ten years.
Much of the beneficial effect of sports on men's health is due to the fact that the hormone testosterone is released during exercise. The less it is in the body, the worse libido, orgasm and potency in general become. A lack of this sex hormone leads to depression and chronic diseases.
