To keep your lower body taut, you need to make your leg muscles work. This will help not only intensive training, but also some of the nuances that should be observed during classes.
Instructions
Step 1
First, for the active work of the leg muscles, they need to be warmed up. Cold muscles are difficult to train. In addition, without a warm-up, the risk of injury doubles. Therefore, to make the leg muscles work, you need to pedal for half an hour before physical exercises, stretch your calves, hips, ankles and knees, and do some lightweight strength exercises. To keep warm, you should wear woolen leggings and thermal shorts.
Step 2
To make your leg muscles grow, you need to love the pain. If the muscles do not hurt, then the training is not effective enough. It is pain that signals that the muscles are working, which means that it is necessary to strive for it during each lesson. You just need to learn to distinguish between pleasant "useful" pain from painful sensations that speak of trauma. During the first session, pain may not occur. You need to train until you feel tired. The next day, you will have soreness.
Step 3
A smart approach to training will help you get your leg muscles to grow. Professional trainers do not recommend exercising daily - the muscles must be given the opportunity to recover. It is during the breaks between workouts that muscle mass grows. Therefore, daily torture of your body is not only dangerous, but also useless. How do you know if your muscles have recovered? They will stop hurting. So it is worth training not on certain days, but as the body needs.
Step 4
For effective work of the muscles of the legs, they must not be allowed to "get into a rut". Once the muscles get used to the load, they stop growing. To avoid such a situation, it is necessary to change the sequence of exercises, alternately increasing or decreasing the number of approaches, and once every 2 months switches to a new training program.
Step 5
For active growth of leg muscles, it is necessary to complicate the usual exercises. Weighting is one of the most effective methods. You need to squat with a barbell, do lunges with dumbbells weighing at least 3 kg, and exercise on strength simulators. Some people mistakenly think that the load should only be increased. This is wrong and physically impossible. It is necessary to alternate heavy and light weights, in the latter case, performing approaches to almost complete exhaustion.
Step 6
Only constant workouts lasting at least 45 minutes can make the muscles of the legs work. They have been proven to be much more effective than daily 15 minutes of exercise without warming up.
