home training complexes
The content of the article:
Legs are the main means of movement and support of a person; special attention should be paid to them in training. There is a popular belief among athletes that the lower limbs are the most important part of the body, giving impetus to the growth of other muscle groups.
Let’s try to figure out what exercises you need to perform to work out the leg muscles, what benefits you can get from this.
Leg muscles anatomy
The leg muscles are made up of:
Each of them performs its own unique function; it is undesirable to ignore their elaboration, since the muscles need to be given work.
General guidelines for leg training
Before training, you need to warm up and perform 1-2 warm-up approaches to warm up the muscles and prepare them for the load. It can be either simple squats or light jogging for 3-4 minutes.
Additionally, it is recommended to do stretching exercises, such as lunges, rolls.
L-Carnitine or a pre-workout supplement can be taken to increase the amount of fat burned and for energy.
Do not forget about the belt and knee pads to help protect your joints from injury.
For pumping muscle mass
Several factors are required for muscles to start growing:
- taking a lot of weight;
- muscle stress;
- release of the required amount of growth hormones;
By connecting all the components together, you will get the result. Muscle mass begins to increase only with severe stress from large weights. At the same time, the production of growth hormone – testosterone occurs. After training, you need to eat a meal with a lot of proteins and complex carbohydrates.
To reduce the amount of body fat, you should think about:
- adjusting nutrition;
- changing the training scheme.
Immediately exclude foods with simple carbohydrates: chips, soda, bread, mayonnaise, etc. Try to give preference to durum wheat pasta, buckwheat, chicken, rice.
The range of repetitions will also increase from the usual 8-10 to 15-20, and the weights will drop to about 50% of the maximum. At medium to slow execution speeds, you can burn a lot of calories.
On the intricacies of the training process
The legs are highly adaptable to stress. It may turn out that after a couple of workouts you will no longer feel heaviness when performing a working set. In this case, the following will come to the rescue:
- drop sets;
- super sets;
- slow negative repetitions;
- runtime stress.
Thus, you will additionally shock the muscles, stimulating them to grow.
Basic exercises for different leg muscles
You need to start with a warm-up. A classic warm-up can be considered jogging for about 5 minutes and performing the following exercises:
- circular rotation of the hip, knee and ankle joints;
- rolling from one leg to another;
- pulling the chin to the socks.
Reduce the risk of injury and get all your muscles ready for work with this warm-up leg workout.
All quadriceps workouts are based on classic basic techniques, accounting for 70% of all leg muscle exercises.
The first and foremost is the barbell squat. This is one of the most effective leg exercises, there are several variations of it – in the hack or the Smith machine.
The Hakk has a number of advantages over other simulators: greater fixation, comfortable support, and overall safety.
The technique should be close to perfect. The bar is placed just above the shoulder blades, the back is straight, the lower limbs are wide apart, and the toes are looking forward. Squat until your feet are parallel to the floor. It is recommended to start with a warm-up set to achieve optimal stability during exercise.
Front squats are essentially the same as the classic squats, only the bar is on the front of the shoulders, and the emphasis shifts from the hips to the quads.
The next exercise for effective pumping of the legs is the press of the lower extremities. It is good because it reduces the load from the back and allows you to work with large weights.
It is not necessary to fully unbend the lower limbs so as not to damage the joints. When bending, reach a position of 90 degrees – this is the optimal angle for contracting muscle fibers.
There is also an alternative – performing separately with each leg. The weight in this case will be minimal. It is recommended to place the limb closer to the center. Although this option is more suitable for women, men can also try it.
Lunges are an excellent exercise for strengthening the muscles of the legs, can be performed with a barbell, dumbbells, in the Smith machine. Here, stride width, a straight back are important, and the lift should be carried out with the maximum tension of the quadriceps.
Hyperextension is the first exercise and is often done as a warm-up exercise. It is performed with a straight back and arms crossed over the chest. The buttocks need to be squeezed, the inclinations should be performed smoothly and slowly, without jerking, swinging and inertial movements.
Flexion is an isolating exercise that helps to lose weight in the legs and thighs. The torso should be firmly pressed against the machine, and the movements should be smooth and slow. Avoid jerking and cheating, otherwise the effectiveness will drop dramatically.
Deadlift is performed on straight legs. It is associated with high injury rates and is therefore not recommended for beginners. The back should be arched in the lumbar region.
Exercises to strengthen the legs, in particular the calf muscles, are reduced to pressing movements. These are calf raises or toe press in …