How to Establish Strong Leg Muscles
Tips exercise form strong leg muscles. Is your weight is starting to fall and want to form a more athletic body? In addition to exercising the chest muscles, the abdominal muscles and arm muscles, now is the time to form the leg muscles to be more powerful.For your body to look ideal, then the leg muscles also need to be trained. So it is not just the upper body are tempak athletic, but also the bottom as the legs and thighs.
How to Establish Leg Musclesimage: bodybuildingDo not Forget Leg Muscles
Most fitness mania is more focused form the upper body or upper body, and often forget or even ignore the lower body workout, or lower body, especially the thighs and legs. With
the reason for the leg muscles often tertupupi by pants so it is not visible.
In addition there is also a groundless that women prefer to see him
athletic body rather than muscular legs.In fact, the feet are an important part of your body building program. By having strong legs can make it easier to perform each movement. Because the feet are the foundation of our muscles while doing various activities. If our foundation is weak, then a lot of movement will not be performing optimally. In fact, the higher the risk of injury.As quoted from duniafitnes, following training methods to make your leg muscles more powerful and athletic:Plyo Legs WorkoutSuperset 1:Barbell Front Squat
image: hdimagegallery.netHow To Do It:To use the squat rack safety
Place the barbell on a rack that has been adjusted to the height of your chest.
Then hold the barbell from the bottom with arms crossed position and bend your elbows
Then lift the barbell from the rack and the rack away from the shift a
Start doing squat movement by bending your knees about 90 degrees
After standing back and repeat as many as 4 sets x 15 reps
Box Jump
image: runningpetitorHow To Do It:Prepare a gym box (box)
Stand relaxing in front of the box
Then jump to the top of the box with both feet landing simultaneously
Then jump back to the starting position and repeat as many as 4 sets x 25 reps
Tips: for beginners to use box with a height of 20 inches, and 24 inches for advanceSuperset 2:
Rear Dumbbell Lunge
image: gympawsHow To Do It:Stand up straight by holding dumbbells in both hands at the side of your body (starting position)
Then pull one leg far backward your elbows bent leg (the back leg bent up to almost touching the floor and the front foot angled parallel with the thigh)
Then return to starting position and repeat on the next side
Perform 4 sets x 15-18 repetitions on each leg
Split Jump
image: m8group.co.ukHow To Do It:Position the body such as the movement lunge with one leg behind and elbow bent
Make sure your front knee bent up to par with thigh and knee hind legs almost touching the floor
Then jump up straight legs, swinging both legs in the air
Then fell back to the position as lunge movement
Repeat 4 sets x 50 jumps (do alternating feet)Superset 3:
Dumbbell Step Ups
image: nickpalladinophed239.weeblyHow To Do It:Prepare bench (chair)
Stand upright by holding a dumbbell in both hands
Position your arms at your sides
Then lift the right leg up bench followed left foot so that you're standing on bench
Then lower your right leg and left leg followed
Do alternately with the left foot first to the top bench
Repeat 4 sets x 15-18 reps for each leg
Tip: get a bench that can make your legs bent up to 90 degrees
Freehand Squat Jump
image: duniafitnesHow to do it:Standing position with feet shoulder width apart
Cross your hands on the chest
Do the squat with your knees bent 90 degrees
Then jump up to the second leg remains straight and hands across the chest
Then down to the squat position
Perform 4 sets x 20-30 leapHeavy Legs Workoutbarbell Squat
image: duochelseaHow To Do It:Use the squat rack to put the barbell
Adjust the height of the barbell rack up parallel to your shoulders
Stand back to barbell
Then hold the barbell with both hands
Lift the dumbbells and move away from the rack
Then balance your body with your feet shoulder-width apart and your back straight (starting position)
Then do squat slowly until your knees bent about 90 degrees
Lock your body to keep it straight
Then stand back to the starting position
Perform 5 sets x 8-10 reps
barbell Deadlift
image: menshealth.co.ukHow To Do It:Set up a barbell that you adjust the load and put it on the floor
Stand in front of the barbell
Then bend to the back level with hips and knees bent
Then hold the overhand grip on a barbell (starting position)
Lift the dumbbells up to your body and your legs perpendicular
Down retraced early
Perform 5 sets x 8-10 repssuperset:
Walking Lunge Barbell
image: 5bestexercisesHow To Do It:Stand with your feet shoulder-width apart and hold the barbell on his back
Walk with one foot stepping far ahead
Bend your front leg to 90 degrees and back knee almost touches the floor
Then do the opposite leg
Repeat 4 sets x 20-30 steps
leg Press
image: suplemenfitness.netHow To Do It:Use the leg press machine
Sit on a leg press machine and place your feet on the pad
Position feet shoulder width apart
Then push the pad until the leg is straight (starting position)
Then lower the leg pad up to a 90 degree angle
Push retraced early
Perform 4 sets x 8-10 repssuperset:
leg Extensions
image: secondchancelifestyleHow To Do It:Adjust the engine load leg extensions
Sit down at a machine leg extensions with leg below the pad and hand-held side of the machine (the starting position)
Make sure that your legs form a 90 degree angle
Then lift the pad up your legs straight and keep the body straight upright
Then lower slowly to the starting position
Repeat 4 sets x 8-12 reps
Seated Leg Curl
image: duniafitnesHow To Do It:Adjust the lever on a machine to fit your height
Sit in the machine with your back straight lean on pad
Put the foot on the place that has been provided with a 90-degree position (starting position)
Lift foot forward
Return to the starting position
Perform 4 sets x 8-12 reps
To get a perfect result, you can do the above exercise twice a week. One day of strenuous exercise (Heavy Legs Workout) and one-day practice using plyometric (Plyo Legs Workout). This exercise can be done by Priam and women. Congratulations practice !!
