Due to a sedentary lifestyle and sedentary work in the office, many of our contemporaries have very poorly developed leg muscles. But this is easy to fix even at home - you can pump up your legs in just a few months of hard training, which will not take much time. And for this it is not at all necessary to spend time going to the gym. Everyone can get pumped up and beautiful legs by performing several simple exercises at home.
The easiest way to properly train weakened leg muscles is to walk, squat, and jog. But with increasing loads, you can achieve the desired result much faster than just running in the morning. For the best effect of training at home, many fitness professionals and trainers recommend getting some extremely useful things. This is a rubber expander (its length should not exceed two meters), a pair of dumbbells (their weight should exceed five kilograms; it is best to use collapsible dumbbells, the weight of which you can adjust yourself) and a large load (for this purpose you can use a bag of sugar or sand ) How to build leg muscles at home, we will tell experienced trainers who are ready to share a few simple exercises. Performing this set of exercises in a few weeks will give a noticeable result, and with regular training will contribute to excellent physical shape.
If you want to build your legs at home, you should be prepared for daily training and do not let laziness get the better of you. The basic exercise for pumping various muscle groups of the legs is squats with weight. The most important thing in this exercise is the correct weight selection at various stages of training. To do this, use a pre-prepared bag of sand, the weight of which can be adjusted by pouring or filling the contents of the bag. Squats with this load must be performed at a slow pace in order to feel the work of each muscle. Three sets of ten repetitions are required.
Anyone who knows how to build leg muscles at home will recommend lifting with weights on toes. In this case, the biggest load falls on the calf muscles, on which the beauty of our lower extremities largely depends. You can perform this exercise alternately for each leg. To do this, stand on the toe of the right leg, holding a dumbbell in your right hand (with your left hand you can hold onto a wall or other support) and begin to slowly rise and fall. You need to do at least five sets of ten repetitions for each leg.
Another exercise for training is bending the leg with a load fixed on it (for these purposes, you can use a dumbbell and a tourniquet or a piece of strong fabric). From a standing position, we begin to bend the leg with a fixed load in the knee. To build legs, you will need to perform this exercise in three sets of ten to fifteen repetitions for each of the legs.
Reduction of the legs with an expander fixed to them. This exercise will work out the muscles of the inner thigh. We fix one end of the expander on the wall, and fasten the other with a belt or a wide belt in the area of the knee. From the side to the mount, we begin to pull the leg to the other leg. This exercise must be performed by doing five sets for each leg, at least ten repetitions in each set.
Performing this simple set of four exercises daily (or at least four times a week), you can pump up your legs and give them a beautiful, sculpted look in just a few months. In addition, constant training, combined with daily runs, will help keep yourself in great shape!