Professional bodybuilders are familiar with the concept of "drying" muscles before a competition. It is needed to give them relief and cut water that accumulates in the off-season. There are a few simple steps you can take to effectively dry your leg muscles.
It is necessary
- - simulators;
- - barbell;
- - sports nutrition;
- - sports uniforms.
Instructions
Step 1
Make adjustments to your training cycle. As a rule, athletes lift maximum weights a few times long before the competition. All this leads to an increase in muscle mass and strength. But a slightly different program is needed to dry the muscles. Find your optimal weight and do it about 10-15 times in one set. Rest less (1.5 minutes) and skip straight to the next set or exercise.
Step 2
Monitor your body's response during exercise. If you feel like you can't keep up with the given rhythm, take a little longer rest than you should. Sometimes it’s better to stop doing an exercise altogether. Preventing the decline process is quite simple: drink 30 g of creatine every workout. Then the recovery will be much faster.
Step 3
Perform leg press. This is the first exercise you should focus on during your training. It's not as debilitating as the barbell squat. Pressing your legs will help dry your leg muscles without the risk of injury. Add each set a few pounds per shell.
Step 4
Do leg bends and extensions on a special machine. You can combine both of these exercises on the same day. This will dry both the thighs and the lower leg. Do them at a medium pace, but do not forget about breathing. Follow the same principle of adding weight to the apparatus as for the previous one.
Step 5
Pay attention to your calf muscles. Do calf raises on a special machine or with a heavy barbell. Place a small "pancake" under the socks and slowly rise to the maximum tension of the lower leg. Then lower yourself as well. This exercise can be done up to 20 times in each set.
Step 6
Change your diet and water consumption. Competent exercise alone will not be enough to dry your feet. Eat less fat and carbohydrates, which are stored as fluid in your muscles. It is she who creates the volume.
Step 7
Eat only boiled low-fat meats like poultry and chicken. Eliminate fried, starchy and sweet foods from your diet. Drink less moisture throughout the day. If you previously consumed 2 liters of water per day, try to drink about 1.5 liters. All this will lead to the achievement of the set goal.
