General body pumping in men is impossible without increasing the muscle mass of the legs. After all, it is they who bear the main load when building the muscles of the torso and arms. If this is not done, it is quite possible to earn varicose veins, and it will be quite difficult to lift a lot of weight.
Instructions
Step 1
Jog. Running is a versatile way to build up your leg muscles. During it, extra pounds are burned, and muscle mass increases. In addition, it has a good effect on the work of the heart and blood vessels. Start small distances, trying to keep your breathing even. Gradually increase the duration of your run. When you get used to systematic stress, run at acceleration, with your legs raised high back and forth. You can also run with special weights that are hung on your ankles. You can find them at any sporting goods store.
Step 2
Do squats. This will pump the front of your thigh well. Squat all the way in several approaches, increasing the number of times every week. At the same time, do not tear your legs off the floor, but keep your back straight. For greater effect, start squatting on one leg, keeping the other bent and resting your arms on the back of a chair. As the muscle mass of the whole body increases, you can start squats with a barbell. This is how bodybuilders usually train.
Step 3
Get up on tiptoe. This will significantly enlarge the calf muscles of the legs. Start with 60 reps done in three sets. When you get used to it, increase the number of lifts. Keep your hands on your belt when doing this exercise.
Step 4
Swing your legs. Lie on your side on a hard surface, preferably on the floor, with one hand over your head and the other on the floor. Raise your leg until you get a 90-degree angle between it and your body. Then put it down. Do up to 40 of these repetitions in 2 sets, then roll over to the other side and repeat the exercises with the other leg. These actions will increase the lateral thigh muscles.
