Do your legs look thin and unattractive? Leg volume can be increased with specially selected barbell and machine exercises. And a high-calorie diet will allow you to achieve more meaningful results.
Instructions
Step 1
In order to evenly increase the volume of the legs, it is necessary to consistently pump all parts of the thigh and lower leg. Squats with a barbell have a complex effect on all muscles of the thigh. When doing squats, firmly rest the entire surface of the foot on the floor, keep your back straight. Try not to tear off your heels, and do not bring your knees beyond the line of the feet. Sit down as you inhale and straighten as you exhale. When lifting weights, lift your chin, stretch your chest up.
Step 2
Lunges strengthen the glutes, front and back of the thigh. Take dumbbells in your hands or place a barbell on your shoulders. Stand straight with feet about foot-width apart. Step your right foot forward. Bend your knees to a right angle with your lower leg. Push off the floor with your right foot and return to SP. Repeat the exercise on your left leg. You can alternate lunges with your right and left feet, or lunges first with your right and then with your left.
Step 3
Pump your inner thigh with a leg extension machine and your outer thigh with a leg extension machine. Accordingly, the front surface of the thigh is strengthened by leg extension on the simulator, and the back - by leg flexion on the simulator. If there are no suitable simulators, perform leg swings (forward, to the sides, back) with weights in a standing, sitting and lying position. An expander is also suitable as resistance. One side of the expander is attached to the leg, and the other is attached to a rack or gymnastic wall.
Step 4
Weighted calf raises will strengthen your calf muscles. As a weight, you can use a barbell, dumbbells or a special simulator. Various types of jumps will also help to increase the volume of calves: in length and in height.
Step 5
The growth of muscle mass is possible only with adequate nutrition. Include buckwheat, eggs, meat in your daily diet. Increase the calorie intake of your daily food. Supplement your main meal with protein shakes.
