When working on the body in the gym, most immediately climb under the bar and remain under it. And in vain, because it is precisely the pumping of the legs that triggers the mechanism of mass gain in full force.
It is necessary
gym membership
Instructions
Step 1
In order to expand and pump up the hips, one workout, carried out once a week, is enough. It does not require any specific preparation, and the result will be noticeable in a couple of weeks.
Step 2
Lie under the leg press machine. With your feet, rest on the bench for the press, and with your hands grasp the handles for the support. After that, remove the simulator from the safety lock and bend your legs with the weight, controlling the movement throughout the entire range. As you exhale, straighten your legs, pushing the weight with force. Repeat the exercise for eight sets of eight to ten repetitions each.
Step 3
Finalize the hamstring workout on the leg extension machine. Sit down at the simulator, resting your shins on the roller, and grasping the handles tightly with your hands. Straighten your back. Stretch your legs with force and hold them in a straight position for a couple of seconds. Then bend them in a slow motion. Repeat the exercise in six sets of ten to twelve repetitions each.
Step 4
Do exercises for the hamstrings in order to ultimately maximize the volume of the hip. To do this, use a special leg curl trainer. Lie on your stomach and grip the handles firmly. Your shins should be under the roller and your knees should rest on the bench. Bend and extend your legs, controlling the position of the roller along its entire amplitude. Do five to six sets, ten to twelve repetitions each.
