The imbalance between a pumped-up torso and weak legs instantly betrays an inexperienced bodybuilder. Of course, the shoulders, arms and chest look impressive in both a T-shirt and a tight turtleneck. And the legs … Well, they can be covered with baggy jeans, especially since such a model is in fashion now. But the solemn access to the beach will have to be postponed so as not to cause laughter from others. Fortunately, the thigh muscles are the most easily trained muscles in your body.
It is necessary
- - barbell;
- - high protein diet.
Instructions
Step 1
Come close to the barbell on the floor. Sit down with your knees touching the bar. Grasp the bar with a wide grip, arch your lower back, spread your shoulder blades and straighten your arms. With one powerful movement, straighten your legs and body and shrug. The bar should move very close to the body. When the projectile rises by inertia to chest level, sit down under the bar, bring your elbows forward and gently lay the barbell on your shoulders. Lower the barbell to the floor and repeat.
Step 2
Place the barbell on the anterior deltoid muscles. Stand straight with your feet slightly wider than your shoulders. Hold the bar with a straight grip slightly wider than your shoulders. You can grab the bar with a cross-grip if that's more comfortable for you. As you move your pelvis back, bend your knees and lower yourself into a deep squat so that your hip joints drop below your knees. Return to rack and repeat.
Step 3
Place the barbell on your back. Put your feet hip-width apart, bend them slightly at the knees and straighten. Take a wide step back while bending both legs, but transfer your weight primarily to the leg in front. Return to the starting position, repeat the lunge on the other leg. Do the right number of sets for each leg.
Step 4
Grab the bar with a wide grip and push the bar over your head. Fully straighten your elbows and lock the projectile directly over your head. Try not to bend your arms forward and lower yourself into a deep squat. Return to rack and repeat.
Step 5
Lower the barbell to the floor, place your shins close to the bar and squat down, slightly bending at the lower back. Take a barbell with a straight grip slightly wider than your shoulders. Push off with your feet and lift the bar off the floor. When the bar is almost level with the knees, begin to extend the body and straighten fully. Without losing contact with the bar, return to the squat and repeat.
Step 6
Work heavy to medium weight. The muscles of the thigh are mainly composed of fast muscle fibers and are best suited for high-intensity short loads. It is better to do three to five reps with the maximum weight you can afford than squatting for half an hour with a light one.
Step 7
Increase lean protein in your diet. Your muscles need protein to grow. Be sure to consume easily digestible proteins immediately after training. They will be used to build your strong muscles. A serving of ice cream or a glass of natural yogurt is ideal.
