Many people starting their adventure with the gym rejects leg muscle training … why? they are usually simple excuses like “I had an injury; “I’m busy *** legs, why do I train them etc … and they do not really realize that they give up a few kilos of weight … leg training is just as important as training other parts of the muscles … besides … training every muscle group (speech of course about biceps, triceps, backs or shoulders) and NODS results in a “symmetrical silhouette … everyone probably wants to be” packed both upstairs and downstairs…
I did not train my legs myself, I thought that I had them well developed and I thought that training was unnecessary. After some time, I realized when I was standing in front of the mirror that it is completely different.
Legs should be trained once a week … it’s best to spend one day just getting rid of your legs. There are many exercises that cause leg muscles to grow … I chose those which according to they are the most important and will allow me to work even the smallest muscle …
1. Of course, the first thing you should do is warm up …
a) Leg extensions on an unloaded crane
b) Stretching the legs …
d) Stop feet on your fingers while standing
When the warm-up is over … it is good to start the right workout … how should the leg training and commonly performed exercises for muscle development be presented.
Barbells on the shoulders – Development of the muscles of the iliac girdle and the muscles of the legs and lower back.
Share quadriceps large, lateral, extensive, medial, extensive middle, straight thighs, backbone rectifiers and others.
How to train Feet spaced a little wider than the width of the shoulders, toes slightly outstretched, torso straight, chest pushed forward, shoulders pulled back, hips retracted (preserved natural curvature of the spine), head slightly raised, eyes directed straight ahead . We hold the barbell grip with a medium grip, resting it on the upper part of the four-sided muscles.
We make the squat to the position in which the buttocks are below the knees, and then return to the starting position. Heels adhere to the floor with the entire surface. Particular attention should be paid to the correct performance of this exercise, because bending forward, bending the spine in the “cat’s back” or improper holding of the bar, e.g. on the neck, can cause a spinal injury. The support of the heels on the stands allows the correct performance of the squat despite poor mobility in the ankle joints. When moving from negative movements to positive movements, avoid the so-called spring. Such too fast transitions lead to serious injuries. Squats also strengthen the respiratory muscles, because they work isometrically during squat.
2. Erecting on the crane – Exercise engaging thigh muscles (quadriceps and two-headed thighs) and gluteal muscles.
How to exercise We lie back on the slant crane with feet resting on the gantry platform. The feet are spaced shoulder width, the toes are pointing outwards. We base our hands on the handles of the machine.
Gently push the gantry and unclamp the machine’s handles. Then we bend the legs until the knees are next to the chest, and then return to the starting position, but do not block the legs in the knees when fully wyproście.
Variants and remarks Squeezing your feet on the crane allows you to relieve our spine to a considerable extent.
During the exercise, we keep the knees in the line of the toes.
We can use three different ways to set the feet on the gantry platform.
When leaving the gantry, breathe in the air with your nose, squeezing – exhaling with your mouth.
3. Bending legs in lying – – two biceps thighs, semi-toothed muscles, slender muscles and tailoring muscles.
How to Exercise This exercise is done on a special machine, or using a hoist and a special leg bandage. We lie on the bellies so that only the lower legs stick out below the knees, legs straightened in the knees, pulled against the machine rod at Achilles tendon heights (above the heels) , hands on the machine’s handles (or edges). From this position we make the movement of the maximum leg deflection in the knees. At the final moment of deflection, we stop movement for a moment for better muscle tension. After which we return to the starting position. Return in slow pace and under full weight control. The hips (and the rest of the torso) adhere to the surface of the bench throughout the duration of the exercise. We acquire the air before bending, we release it when we finish bending our legs. This exercise can also be performed in a standing (one-legged) position – on a machine or on a lift
4. Dead string on straight legs, spine rectifiers, gluteal muscles, muscle of two-headed thighs
How to train We stand slightly apart from shoulder width. Legs minimally bent in the knees – straight legs easily undergo injuries – especially the knee. We bend at the waist, simultaneously bending the lower part of the back. We try to keep the bar close at all times. The farther the barbell is forwarded, the more stresses in the lower parts of the ridge. It is recommended to use the training belt during this exercise. For better extension of the back and thigh muscles, we can use the leg pad, which increases the range of movement. Exercise can also be done with the Smith gantry crane. Very good exercise for those who lower the back muscles train in one session with thigh muscles (especially two-headed muscles).
5. Squat on the smith machine – Development of the muscles of the iliac girdle and leg muscles. Share quadriceps muscles large side, extensive medial, extensive intermediate and straight thigh.
How to train Feet spaced a little wider than the width of the shoulders, toes tipped outward, torso straightened, chest pushed forward, shoulders pulled back to each other, the hips retracted, the head raised slightly upward, eyes directed straight ahead. Let Smith’s grip hold the medium grip, resting it on the upper part of the four-sided muscles.
We make the squat to the position in which the buttocks are below the knees, and then return to the starting position. Heels adhere to the floor with the entire surface.
Using the Smith machine for squats eliminates the problem of maintaining balance during the exercise.
Particular attention should be paid to the correct performance of this exercise, because bending forward, bending the spine in the “cat’s back” or improper holding of the bar, e.g. on the neck, can cause a spinal injury.
The support of the heels on the stands allows the correct performance of the squat despite poor mobility in the ankle joints.
When moving from negative movements to positive movements, avoid the so-called spring. Such too fast transitions lead to serious injuries.
Squats also strengthen the respiratory muscles, because they work isometrically during squat. We can use three different ways to set the feet.
6. All heads of quadriceps muscles
How to Exercise This exercise can be performed both without a load and with it. We pick up a disc in one hand and put it on a cage, with the other hand we support each other to maintain the balance of something stable. The exercise consists in performing a squat with a simultaneous strong torso of the torso to the back and a toe on the toes combined with the elbow pushing forward – for better stretching of the upper thigh muscles and increasing the level of difficulty of the exercise.
7. Straightening the legs in the orchard – Depending on the position of the feet involved various head quadriceps muscles
How to train sit on the saddle of the machine (benches), good when we have a back-it provides better stability of the trunk, hands grasp the handle (or edge) of the machine. Legs bent in the knees, leaning against the foot of the machine (at the height of the ankles). From this position, we perform leg straightening movement to full extension in the knee joints. In an upright position we stop movement for a moment for better muscle tension. After which we return to the starting position. Return in slow pace and under full weight control. We acquire air before we start straightening, we release it when we finish straightening the legs.
8. Reversion of the leg back – gluteal muscles, straight back muscles, two-headed muscles of thighs
How to train We stand in front of the lower lift to such a distance that the lifts are taut when the exercised leg is extended forward, the torso leaning forward, arms straight in front of you, hands hold the lift casing or other stable point (for balance in the exercise). Trained leg combined with a cable lift using a special band on the leg at the height of the ankle. From this position, we perform the leg movement to move her back to its maximum, keeping it throughout the entire exercise, straightened in the knee (or minimally bent – to reduce tension in the knee joint). The movement takes place only in the hip joint. In the position of maximal deviation of the leg back, we stop movement for a moment for better muscle tension. After which we return to the starting position. Return in slow pace and under full weight control. We acquire the air before the beginning of the abduction, let it out when we finish the abduction.
Chain exercises on the calves
1. Stepping on the fingers in a stitch – both muscle heads of the gastrocnemius, the soleus muscles and sagittal muscles
How to Exercise This exercise can be performed with either a barbell, a Smith crane or a special machine. You can also do them without a load, as well as jednonóż.Sztangę can also be replaced by the dumbbell held in your hand (on the same side as the practiced leg left leg – left hand, right leg – right hand). An important element in this exercise is the use of a thick toe pad, which allows to significantly increase the range of movement, and thus – to improve the efficiency of the exercise. The starting position is an upright torso and back, legs straight in the knees, 25-30 cm apart, toes (together with the joints connecting them with the metatarsus) on the calf-heel, the calves stretched maximally. From this position, we start climbing. The movement should be slow and accurate, with a constant “feeling of muscle work. You should avoid bouncing your heels off the floor.
2. Toes on the fingers in the muscle – soleus muscles and sagittal muscles
How to Exercise This exercise can be done with the use of a special machine, as well as with the use of a bar. Three versions of the exercise – due to the arrangement of the feet – each attacks the muscles at a different angle
– feet arranged in parallel,
– feet stacked with fingers outside,
– feet arranged with fingers inwards,
Similarly to the exercise, it is advisable to use a thick toe pad to increase the range of motion. Sitting position, back straight, shoulders hold weight, which is located on the knees, footprint 25-30 cm – calf muscles stretched maximally. We provide support from this position. The movement should be slow and accurate, with a constant “feeling of muscle work. You should avoid bouncing your heels off the floor.
3. Hack-Machine Fingerfalls – Front Heads of the Gastrocnemius Muscles, Calves-Overlimbing Muscles, Slightly Less Side-Guts of the Bulging Muscles and Long Skull Muscles
How to Exercise This exercise can be done in the rear position of the machine (gif 4), as well as the front of the machine (unless of course we have a machine with special backs on the shoulders). It is advisable, as in the other exercises on the calf muscle, a thick toe pad.
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