If regular training does not bring the expected result, it may be all about the quality and technique of the exercises. Useful tips and tricks will help you build your leg muscles quickly and correctly.
It is necessary
- - barbell;
- - dumbbells.
Instructions
Step 1
Even during movement, developed, strong and good leg muscles effectively burn calories. This needs to be learned. A large amount of muscle mass is found in the thighs. When a person moves regularly, the muscles in the legs burn calories efficiently. To avoid the risk of thrombosis and stagnation of blood flow in the extremities, it is necessary to exercise regularly.
Step 2
During squats, the muscles of the thighs are well strengthened, especially the quadriceps muscle. If you are just starting classes and before that you did not have much physical training, perform the exercise carefully, without rushing. This way, you won't damage your kneecaps or overwork your knees. Before starting the workout, warm up your legs a little by walking in place. After that, proceed to the main set of exercises.
Step 3
If you are ready to withstand significant physical activity, or you are an experienced athlete, you can perform squats with a barbell. In this case, the muscles of the legs swing effectively. Gently hold the barbell on your shoulders behind your neck. Do the squats gradually. This is how you effectively pump the muscles of the legs, abdominals and back.
Step 4
An exercise with lunges is no less effective for strengthening the muscles of the legs. In this case, you will need dumbbells. Take them in your hands and lift them up. Lunge forward with your right leg, bending your knee at a 90-degree angle. Return to the original position after 2-3 seconds. Repeat the exercise with a lunge with your left foot. Make sure that your back does not bend in this case. Repeat the exercise 10-15 times.
Step 5
To strengthen the calves of the legs, a barbell exercise is perfect. The starting position is standing. Take the barbell in your hands with a medium grip. Gently lift yourself up, lifting your heels off the floor. Lower yourself slowly to the starting position. Repeat the exercise for 5-7 minutes.
