To pump up your legs, there is a huge variety of exercises that you can perform at home if you want. Expert advice and useful information will help you with this.
Calf exercises
The calf muscles play an important role in creating an aesthetic body image. That is why you should not neglect their training. In terms of the degree of pumping, the shins should be approximately equal to the biceps. However, having phenomenal efficiency and strength, the ability to quickly recover, they are also quite difficult to develop to the required level.
Experts recommend training the lower leg muscles with large weights and at various angles. Endurance and a high level of development of these muscles makes it possible to load 2-3 times a week, even at the initial stage of training. The optimal number of approaches is 5-6. Exercises should be repeated from 15 to 50 movements per set. The amount directly depends on the degree of physical fitness.
Standing Calf Raises are a basic exercise for building calf muscles. It makes it possible to develop the long and short heads of the gastrocnemius muscle, soleus muscles, lower leg muscles. Most importantly, you can do this exercise at home.
To get a good result when pumping the muscles of the lower leg, you should choose a variety of exercises that will help work out all areas of this group - the outer, inner, lower and upper parts.
Exercises for the back muscles of the thigh
As a rule, the back muscles of the thighs are very often not properly stressed. That is why they remain underdeveloped. Optimal loads for pumping the back muscles of the thighs are various exercises in which the angle between the torso and thigh changes (leg presses with wide stance of the feet, squats in wide stances, bends). When they are performed, the muscle mass of the back of the thighs is either actively involved or has a significant indirect load.
Exercises for the muscles of the inner side of the thigh
The inner thigh muscle group includes the large and short adductor, long, thin and scallop muscles. Their development is undoubtedly one of the most difficult parts of the thigh. To load this area, you should include in the set of exercises: jerk pull with a wide stance of the legs, squats with dumbbells (barbell), hip reduction.
One of the most effective exercises for shaping the buttocks and legs are lunges. Forward lunges are the easiest option. Remember: in the starting position, the legs should not be too far apart. When performing the exercise, step width plays an important role. The wider it is, the more the thigh muscle and buttocks are loaded.
