Everyone wants to have strong and beautiful legs, because this part of the body not only allows you to realize basic daily needs like walking, but also emphasizes external aesthetic qualities. Many novice athletes pay unreasonably little attention to the development of this muscle group. In any case, it’s worth starting with the basic exercises for the legs.
Anatomical and physiological features
This muscle group is the largest in the human body. Given the constant tension of the legs during daily walking and other loads, we can call them the most enduring part of the human body. For this reason, pumping muscle fibers in the lower extremities requires a rather high load. The training complex should be selected according to your own preferences and depending on your goals. Four main muscles are available for pumping, including the calf, gluteus maximus, and biceps and quadriceps femurs.
Working with these groups will bring a number of positive effects, listed below:
- basic exercises for the legs work out the back muscles no less qualitatively, as well as pump most of the body;
- the general nature of classes allows you to increase such important parameters as strength and endurance;
- intensive exercises with a load of the lower extremities contribute to the most active burning of fat molecules;
- moderately inflated legs give the appearance a pleasant aesthetics, which is especially important for girls.
Hip quadriceps training complex
Experts advise practicing in the gym, but if you have the right shells, the process can be reproduced even at home. Four basic leg exercises will help tone the thigh quadriceps muscles in tone . At home, you should start with squats, which will require a load. You can use an ordinary barbell. The legs are set shoulder width apart, while the feet are parallel to each other. Squatting takes place until a right angle at the knees is reached. The back should remain flat during execution - this is how it will be possible to achieve muscle building not only on the legs, but throughout the body.
An alternative is hack squats, which require a special simulator. The back is pressed against the support, so the quadriceps gets a high load. The next basic leg exercise is called sitting extension. Although it is considered insulating, it is recommended by experts as the most dispersing blood at the end of the workout. You can also complete the lesson using the leg press. In the general case, quadriceps are pumped, but with a change in the angle, you can also load the hip biceps.
Training complex for buttocks and fat burning
Includes three basic leg exercises. For girls is the best starting choice. You should start with lunges while holding dumbbells weighing from 6 to 8 kg. First, 10 lunges are made on one selected leg, while the knee should not touch the floor so as not to weaken the load. It is usually performed in front of a mirror, but you can also walk along a long corridor. In the latter case, lunges are done with both legs in turn. It is important to follow the correct technique, otherwise the exercise will lose all its effectiveness.
Then you can proceed to the so-called Romanian craving, the ancestor of which is considered to be an ordinary dead-end variation of this exercise. In addition to the buttocks, the femoral biceps are also subjected to a fairly strong load. In the finals, you should begin to implement the classic pendulum. To do this, you will need to lie on the floor, while hanging an additional load on your leg or increasing the weight on the simulator. During the exercise, the hips are pulled up and back.
Hip Biceps Training Complex
It is enough for beginners to know about two main options for pumping this muscle group. Basic exercises for the leg muscles in the biceps area include lying down and lower leg presses. When performing the first, it will be necessary to perform simple accelerating movements. In a lying position, you need to bend and unbend your legs intensively. It is worth noting that this exercise is insulating, that is, it is advisable to start it at the end of the lesson.
Hip biceps training usually starts with a lower limb press. In general, it resembles a similar exercise for quadriceps, but requires a slightly different setting. Feet are located on the very edge of the frame, and the socks are slightly turned to the sides. This exercise should be performed with utmost care and strict adherence to technology. In no case do you need to fully extend your legs, as this often leads to painful injuries.
Training complex for calf muscles
A common mistake of beginner athletes can be called forgetting the pumping of this particular group, which gradually leads to an unaesthetic appearance with the general growth of other parts. In order to prevent this from happening, it is enough to regularly perform two basic exercises for the development of leg muscles in this area.
The first involves the use of a simulator, which you must sit on. Hanged pancakes are in front. 12-15 repetitions are performed until a burning sensation in the muscles is felt - this is an indicator of a good approach. Next should be lifted on toes. Experts advise using a Smith simulator. The legs are located on a hill, and the socks are shifted to the edge. Performs 12-15 repetitions with a delay in the upper phase. Between sets it is recommended to stretch the calves.
Recommendations and features of the implementation of complexes
It is best for beginners to do basic exercises for the legs in 2-3 approaches, and after obtaining sufficient experience and increasing the parameters of strength and endurance, you can proceed to 4-5 approaches. Experts advise you to train your legs only once a week, because they need a lot of time for a full recovery, and therefore effective muscle growth. On average, options with 6-8 or 15-20 repetitions in each approach are allowed - it all depends on the ultimate goal.