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Developing Leg Muscles - Top 3 Best Exercises

The surest way to relief and powerful legs is through squats, lunges and frontal squats. The effectiveness of training directly depends on compliance with the implementation technique. Any error will result in a load shift, which will reduce efficiency.

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Squats

Exercise is one of the basic exercises, it is highly effective if necessary to gain strength and muscle mass Buy Steroids in UK. During squats, all the muscles of the lower body are included in the work, which allows you to harmoniously develop the muscles of the legs, buttocks and abs.

Execution technique

  • In the initial position, the legs are shoulder width apart, socks look slightly to the sides. Hands can be held behind the head or along the hips. In the second case, during the squat, the arms will be held together in a lock at head level.
  • We fix in the back a slight deflection in the lumbar region. The back position does not change during the exercise.
  • We perform a squat. We bend our knees in one direction with the toes of our feet. We make sure that the squat is carried out by pulling the pelvis back, the knees can not be fed forward. There is a slight slope in the case. At the lower point of the thigh parallel to the floor, at the knees an angle of 90 ∞, the entire foot is pressed to the floor. It is easier to control the position of the body in front of the mirror. We fix the position in the squat for a few seconds.
  • We leave the squat. At the upper point, it is necessary to fix the knees without straightening the joints to the end Steroids UK Shop. This will create the necessary tension in the target muscle.

It is recommended that you start working on your leg muscles with regular squats. After the execution technique is mastered 100%, it is allowed to move on to heavier variations. During squats with a large weight, athletes use safety equipment: belts for working with a barbell, an athletic belt to support the spine, elastic bandages for knee joints.

Lunges

Exercise is one of the most effective for developing powerful legs. In addition, during operation, the gluteus maximus muscle is developed Steroids store in UK. Performing lunges is also very important to monitor the correct operation.

Execution technique

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  • In the initial position, the legs are shoulder width apart, the feet are parallel to each other, a small deflection is recorded in the back. Hands are wound behind the head or lie on the waist.
  • Step forward with your right foot and squat on it. The right leg rests on the entire foot, in the knee angle of 90 ∞, the thigh parallel to the floor. Maintaining the correct angle will not allow the athlete to move the knee forward, which leads to a shift in load and loss of efficiency. The left leg remains behind, rests on the toe, the bent knee almost touches the floor Buy Steroids Online for Bodybuilding. At the bottom point, the body does not lean forward, the back is straight. The center of gravity is moved to the extended leg.
  • We push with the right foot and return to the starting position. We do the same with the left foot.

At first, they perform classic lunges. After mastering the technique, they proceed to work with weights (dumbbells, barbell). You can complicate the exercise by resorting to the use of hills. Lunge is carried out with stepping of the front foot onto the step (bench, step), or the hind leg is on the rise.

Front squats

This type of squats is often included in the weightlifting training program. The technique of execution remains the same. Only during frontal squats does the athlete hold the barbell on the front deltas. Exercise allows you to load quadriceps in isolation Characteristics of training techniques in bodybuilding. It is not recommended to go over to such squats without proper physical preparation. At first, it is worth giving preference to a grip from above, where the hands lie on the neck crosswise. Further it will be possible to hold the bar with a grip from below.

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Frontal squats are a good alternative to a regular squat with a barbell on the shoulders for athletes with knee problems. During a traditional squat, a more significant burden is placed on the knees.

Major mistakes

Despite the external differences in the exercises, athletes make the same mistakes when performing them:

  • lack of fixation in the back, rounding of the spine can lead to injury;
  • at the bottom of the squat or lunge, the knees should not go beyond the stop line;
  • the emphasis is better placed not on the number of repetitions, but on compliance with the execution technique;
  • you can not move on to more complex versions of the exercise or start work with more weight if you have not mastered the classical technique of execution, if you do not have enough physical preparation.

It will be possible to reach the set goal only in the case of regular classes and strict adherence to the technique of performing exercises. Including squats, lunges and front squats in your training program, you will soon become the owner of strong and athletic legs.

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