Those who want to get an athletic figure have to work hard on themselves. Gaining muscle mass requires prolonged training, regardless of which part of the body you want to develop. The muscles of the legs need a separate set of exercises, which is quite simple to master.
It is necessary
Dumbbells or barbell
Instructions
Step 1
In order to get your legs in shape, you will need to work with weights. The simplest exercise that you can do even at home is squats. To do this, bend your knees and lower yourself down so that your hips are parallel to the floor. Deeper squats do not need to be done, as knee joints can be injured. In this exercise, your own body weight plays the role of weighting. To achieve results, you must do at least three sets of 15 repetitions each.
Step 2
Lunges are made alternately on each leg. Take a step forward with one leg and bend it at the knee, almost touching the floor, then return to the starting position. After doing this exercise 15 times, change your working leg and lunge onto the second. After a short rest, do two more exercise cycles for each leg.
Step 3
The weight of the legs is also gained when doing squats on one leg. Since the exercise is quite heavy, do it with your hand on the support. Squat and rise smoothly. Without preliminary preparation, it is difficult to do more than two or three squats on each leg, but with the advent of experience, the number of approaches and the effectiveness of the exercise increases.
Step 4
In the gym, you can develop your legs with the help of special simulators. This is a leg press from a supine position, as well as a relief study of the muscles of the front, side, back and inner thighs.
Step 5
It is more effective to perform any exercises for the muscles of the legs, picking up dumbbells or using a barbell. Weighting weight depends on the level of physical fitness, but it makes no sense to take dumbbells less than 5 kilograms. In fitness for squats, special body bars are used, which are lightweight bars and pancakes, while more serious weights are taken for bodybuilding.
