If you want muscle legs: follow this program
take the muscle is not that hard (Although everything depends on your level), what is more difficult is to balance the work of your different groups muscle in order to develop a shapely tailored, harmonious and balanced.
I've prepared a section so that you develop a harmonious body stocking.
–> Women's legs are over worked muscle groups.
–> In men, the meeting of leg represents too often forgotten or most annoying session.
Here is what you can expect with such a program: (note that these persons have a rate of low fat which gives a very good muscle definition)
The program to take the muscle in the legs:
here are a few exercises and a comprehensive program allowing you to strengthen and sculpt your legs in their entirety.
Don't forget that if you want to develop your muscles at the level of the chest (pectorals, biceps, shoulders etc...), not to exercise the lower part of your body can slow you down in your progression.
Warming Up:
Contractures, strains, tears, sprains, torn ligaments, back pain...Much damage that remind us of the importance of carefully raise your body temperature.
Spend a few minutes to perform a cardiac and joint warm-up before your legs: –> 5 - 10 minutes of rowing with a few sets of squat vacuum will be already very well.
Front Squat
Front squat allows muscle and strengthen the gluteus, the adductors, the abdominals. But first and foremost he seeks much your quadriceps.
Standing, arms crossed, legs slightly apart, place your bar to your collarbone level discs. Chain with the typical thoughts of the squat. You have the choice between add or loads on the dedicated bar.
there are several variations of the Squat, you can toggle to maintain good growth.
4 series:
- 1 x 20 reps
- 2 x 15
- 1 x 10
The thigh press
The leg press is a weight training apparatus for working the quadriceps, glutes, groin and to lesser extent the hamstrings and calves.
Sit comfortably on this dedicated unit. Make sure that your back is straight and doesn't take off his support throughout the year. Hold the handles on the sides for stability. Once well placed feet, slowly lift the load to be down the. Don't forget to control your breathing.
Sit comfortably on this dedicated unit. Make sure that your back is straight and doesn't take off his support throughout the year. Hold the handles on the sides for stability. Once well placed feet, slowly lift the load to be down the. Don't forget to control your breathing.
4 series:
- 1 x 12 reps
- 2 x 8 -
- 1 x 6
The Leg Extension
The leg extension is an exercise that isolates your quadriceps.
It requires the use of a weight training apparatus designed for this purpose. Take a seat on your leg extension device. Be sure to properly map your back on the Chair of the unit. Firmly hold the pins on the sides of the Chair. Legs slightly apart, place your feet below the sleeve. Lift the load, hold a few seconds and then go back down and so on.
4 series:
– 1 x 8
– 2 x 15
– 1 x 30
The deadlift legs stretched
Here is a very good exercise for the back of the thigh (hamstrings hamstrings) and buttocks.
Put you in an upright position, legs slightly apart and quasi-tendues. Bend your upper body to lift the bar discs loaded before you, the back keeping the back straight, almost straight legs, lowered and so forth. A tiny bending of the knees is necessary at the moment to lift the load. The right rest back and Chin, lifted.9 series:
- 3 x 15
- 3 x 10
- 3 x 8
Extensions of calves
Extensions work across the calves, consisting of the twins and the soleus.
Sit on a chaise longue. Place your toes on a 15 cm thick wedge. Also place a bar to drives, with or without charge, on your knee. Lift and get off your toes so as to solicit the calves. This type of exercise can be done on a device of bodybuilding designed therefor standing, sitting or even inclined.
I recommend that you work standing in order to solicit more twins who will help strengthen the calves more efficiently.
6 series:
- 2 x 20 -
2 x 15
- 2 x 8
BONUS: Seated adductor machine
If you still have forces, you can work the adductor machine or pulley. This exercise is not necessary and very useful for a shot of muscle. Especially since the adductors are worked in the mentioned periods.
This exercise works the adductor and your glutes.
You are sitting with your back properly seated on the folder, your hands grabbing the handles, you tighten your legs by Contracting your hamstring and glutes and then you return to the starting position.
5 series:
2 x 15
2 × 10
1 × 20
–> take 1 to 3 minutes of recovery:
Example:
If you have a series to 8 repetitions, you can take up to 3 minutes.
If you have a set of 20 reps, take 1 minute of recovery.
0 التعليقات:
إرسال تعليق