What is the best way to pump leg muscles?
Some novice athletes are sure that it is impossible to pump out strong legs at home. This is not true! It is not difficult to train, shake your legs at home and “they will bear fruit”. The only thing you can’t do is increase the load to build muscle mass because special equipment is needed.
But you can still shape your legs without it. You just have to use your weight and feel an irresistible urge to sway your legs. Then consider how best to pump your leg muscles.
Features of the study of the muscles of the legs
Weightlifting is a common practice in weightlifting. Strength is used to train the leg muscles. In addition, this type of training increases the body’s endurance, increases the amount of testosterone in the male body.
You can train your legs more effectively with the help of special trainers in the gym. The condition is such that the muscles of the back and front thighs are of the slow type. They quickly get used to the constant load and stop developing. You can change exercises at the gym and work out on a variety of equipment.
If you decide to do the exercises that swing your legs, we recommend doing the exercises in parallel for the clubs. To train your hips, you need to swing back, climb stairs or step.
Workouts to increase mass
How to swing your legs to gain weight? In this case, you need to combine heavy and light exercises. For multiple repetitions, it is recommended to use multi-joint exercises performed with heavy weights. You can also train on a lightweight trainer.
How much do you need to swing your legs? The duration of training should not exceed 20-30 minutes per day. At least 3 days should pass between sessions to fully recover. In this case, the body has time to recover, which causes hypertrophy and weight gain.
In addition, a sports diet is necessary for your muscles to develop evenly.
Classes in the hall
There are several dozen elements in the leg muscles. They are therefore considered to be the most complex interconnected muscular system in the human body. Even small calves have many small muscles at different depths. Therefore, a well-planned workout involves a “mix” of exercises.
Squats make it easier to hit the front thigh muscles. The muscles of the hips and thighs swing during swinging and squatting. There are also outer and inner thigh parts that can be machined by lifting and pulling the legs.
Top 5 exercises
How can you swing your legs? All athletes do this differently. Everyone chooses a suitable option. The best exercises include:
1. Slow squats with a load
It is a classic exercise that develops the calves, hips, quadriceps.
2. Platform leg press
These are standard squats, they are performed only on a special platform. The load on the muscles can be adjusted independently.
3. Bending the legs on the simulator
The best choice when working with the quadriceps. The back of this exercise should be straight.
4. Bending the legs while in a horizontal position
This is a specific exercise that works the back of the thighs and the bottom of the hips.
5. Breeding the legs while in a sitting position
The hips and outer thighs will also be pumped here.
The barbell squat is a classic exercise used by all athletes. It aims to work the leg muscles. Without it, it is impossible to achieve the desired result.
The leg press is like a classic squat at the gym, it’s not always a substitute. The role, technological culture and participation in the press is played by the diaphragm.
Beginners often make the mistake of starting their leg muscles pumping with too much strain. As a result, the front of the thigh works, but the transverse muscle of the press “closes” and the lower back begins to hurt.