Beautiful, pumped-up legs are the dream of anyone who goes to the gym. Gaining muscle mass in the legs provides greater stability, increases endurance, and this is far from all the benefits. With the purposeful pumping of the legs, the general process of mass gain is started, the process of muscle growth of the whole body is accelerated. That is why, from the very first days in the gym, you must first of all quickly swing your legs.
It is necessary
gym membership
Instructions
Step 1
Do a hip triceps exercise. Find the best weight on the barbell for you, calculate the weight with which you can perform seven to eight sets of six to eight repetitions. Stand under the counter, put the barbell on your shoulders. Secure it with your hands. Stand with her in full height, with your back straight and staring at the ceiling. Sit down to bend your knees at an angle of 75-80 degrees and slowly straighten.
Step 2
Immediately after squatting, switch to the leg extension machine. Sit up straight, grasp the handles with your hands, put your legs under the rests of the simulator. Make swinging movements with your legs, with force straightening your legs to an absolutely unbent position, hold them at the end point for a second, and then lower them. Do six full sets of eight to ten repetitions.
Step 3
Lie on a hamstring machine. Hold the handles with your hands, with the lower part of your shins, rest against the latches of the simulator. Bend your legs with force to the limit, hold them for a second at the extreme point, and then slowly unbend. Do five sets of ten repetitions.
Step 4
Work your calf muscles. Stand on a dais with a weight barbell over your shoulders. Stand on a dais with your toes and slowly rise on your toes, freezing at the extreme point for a second, and then slowly lower yourself. Repeat the exercise fifteen times, then do eight more approaches.
