Basic leg training and exercises

There is hardly anyone who does not want to have beautiful and well-built legs, in the case of male athletes, strong and shredded legs are usually desired and in the case of female athletes, slender and elegant legs are desired. But you can’t wake up one morning and suddenly your legs have become charming. A beautiful body is the result of regular training and hard work on yourself. In this article, we will tell you how to train your legs without spending a great deal of time.

Basic leg exercises in the gym

If you decide to pump up and build your legs, classes in the gym will be most effective, as the muscles are big and most of the leg exercises in the gym need to be done with the help of leg trainers and a barbell. We present to your attention a list of effective ways to train your legs and buttocks in the gym.

1. Squats with a barbell.

There are many nuances in it that are described in the article. If you do not have contraindications, this will be the best exercise for the development of legs in the gym, as squats are one of the most popular and effective compound exercises that are used by beginners and also professionals alike.

1. The leg Press.

There are several varieties of this trainer, but the essence remains the same, removing the load from the spine when working on the legs. While performing the leg press, this exercise helps to isolate the leg muscles and is a very effective and efficient way of building the leg muscles.

1. Hack squats in the trainer with a barbell.

The undeniable advantage of this exercise is that with normal squats you will not be able to achieve such an angle for the legs, and this is what provides the maximum load on the quadriceps muscle of the thigh.

The muscles of the lower back are not loaded when the exercise done correctly, so that the load will fall directly on the target muscles of the leg.

1. Squats in Smith

This is an analog of squats with a barbell, but the weight is fixed vertically. Depending on the position of the legs, different muscle groups will be involved. If you put your legs shoulder-width apart, the quadriceps will develop, if the legs are spread wide, the load is on the inner part of the thigh, if the legs are brought forward, which by the way is the heaviest, then the buttocks and muscles of the hips are worked out.

1. Stretching the legs in the trainer while sitting.

This training can be classified as “2 in 1”, as if the toes are turned to each other when performing leg extension, the inner head of the quadriceps muscle develops, if the toes are placed in different directions, the outer head develops. You need to perform all the movements smoothly, so the load is stronger and therefore the training is more effective. Gluteal and muscle stabilizers do not work here.

1. The roman deadlift.

It is performed with dumbbells or a barbell. Thanks to the Romanian deadlift, the hamstrings of the thigh and buttocks will be pumped up. This is a very effective exercise for the back of the legs.

Tip: For these bigger leg muscles to be worked efficiently and grow, many users adopt the use of Dianabol within their training, or if you wish to gain the most possible size and strength, Testosterone and Sustanon are used. These agents promote huge muscle mass increase for a user and have become the most popular substances for muscle growth, size and power!

Exercises for the lower leg

There are two main exercises for the development of the lower leg muscles in the gym.

1.Standing on your toes. Such lifts are considered basic exercises for the calves. For a quick result, you should perform this training on the donkey trainer in a tilt or standing. Lifting the body up and down while standing on the toes is perfect to train those neglected calf muscles.

1. Lifting on toes while sitting. Here, you cannot do this without sports equipment either. So many adopt the first method for training the calves.

For the harmonious development of the lower leg, it is worth performing both exercises alternately or in one workout.

In addition to the gym equipment, there are a huge number of dumbbells at your disposal. 

Exercises for the legs for female athletes

Complexes of exercises for girls and for guys are somewhat different, as representatives of the female athletes, as a rule, do not want to have too pumped up calves or expressive muscles on the thighs.

The division of exercises by gender is not quite correct. The number and location of the muscles are all the same. Therefore, people who are seriously engaged in their body, perform leg exercises in the gym as they are appropriate in the training program.

Before each workout, it is important to do stretching, and also you cannot limit yourself to fluid in between exercises.

1. Lunges with dumbbells. We do 10 lunges on each leg, three sets are enough. Try to take a step as wide as possible, while not bending over. This is how to make the lunges perfect for the legs.
2. Bending the legs in the trainer.

The main load falls on the hamstrings of the thigh. During the exercise, the hip should always be tightly pressed against the bench so that the butt does not bulge. If this happens, it is better to reduce the weight load. The analog is the Roman deadlift, but this is safer.

1. The gluteal bridge.

Training for girls is designed to a greater extent for the training of the buttock area. The exercise can be done with a barbell or weight plates for extra the working load. We put the weight plate on top of the pelvis and hold it with our hands.

1. Bringing the hip into the crossover from the lower block.

The gracilis muscle and adductor muscles of the thigh work. It is easy to do, first we take the leg to the side, then we lower it slightly with an overlap. The main condition is that both legs should be straight at all times. An analogue of the following exercise for bringing the legs together.

1. Bringing the legs together and legs split in the trainer.

One of the favorite exercises of many women, not at all because it is easy to perform, but because it very effectively pumps up the internal adductor muscles of the thigh, eliminating the ill-fated thighs. When performing the exercise, the legs should be slightly bent.

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