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My respect, ladies and gentlemen!

With this note we complete the epic series of articles devoted to pumping issues, and today we have to figure out in practice how to pump up your legs. After reading, you will get acquainted with a list of all kinds of leg exercises, you will also find out the best of them and get leg training programs in your hands :).

So, seatdown, please, let's start our broadcast.

How to pump up your legs? The practical side of the issue.

Tirlim-bom-bom, tirlim-bom-bom, I swear on my stupid forehead :), that this is the last post in a boring pump-up series. Just think, we looked at all the muscle groups in two parts, first in theory, and then in practice, and now you know first-hand how to pump up the required muscle unit. By the way, we got neither more nor less, whole 12 notes. Of course, anatomical and theoretical questions are always difficult to understand, but it seems to me that it turned out not so tedious, what do you think? Actually, who doesn’t know what it’s about? we're talking about, I ask you to pay your respects to the pumping pantheon of notes, in particular here are the latest ones, . We move on.

Pumping up your legs is not a truly worthy goal, not only for men, but also for women. The latter, however, are more often interested in pumping up the sirloin, or rather the Popenhagen. We will definitely cover this topic in more detail and personally, but today we will get acquainted with practical guide for comprehensive improvement of the lower body. Comprehensive means that we will pay attention to each muscle group/subgroup and at the end we will receive appropriate training programs. Actually, let's go...

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Leg exercises. Most full list.

Observing the gym contingent, I came to the conclusion that the majority of people are “stuck” only on specific exercises, as if, you know, smeared with honey, and every workout, from week to week, from month to month, they hammer out the same movements, introducing only minor adjustments. I think this is due to habit, which is second nature. Those. you don't have to worry about what to do on your feet today, you 3 a month ago you did squats with a barbell and you will do them during the current workout. The same applies to ladies, she needs buttocks like a nut, and for this they said she needs to squat, and so she took standard exercises with a barbell/dumbbell and sacredly honors this commandment.

This approach, in the extreme, cannot lead to anything good, because there are many leg muscles (especially small ones) and they all contribute to the volume and “visibility” of the legs. Therefore, it is necessary to train in a variety of ways, and the following exercises will help you with this:

• /on the chest;
• lunges with dumbbells/barbell while standing still/in motion;
• in the simulator (different placement of legs on the platform);
• lying/standing leg curls;
• sitting leg extension;
• (calf raises in a bent position);
• calf raises while sitting in a machine/sitting on a bench, feet stand on an elevated platform, weight on knees;
• squats in the Hack machine;
• straight leg deadlift (Romanian deadlift);
• jump on a bench;
• parallel squats in a special machine (leg Thrust);
• split lunges for each leg (Bulgarian lunges) with dumbbells/barbell.
• stepping onto a bench with dumbbells/barbell (step ups);
• abduction/extension of legs in a sitting machine;
• abduction of the leg to the side/back and up on the lower block of the crossover;
• exercise good morning;
• plie squats with a dumbbell between the legs:
• gluteal bridge.

In the picture version, the assembled atlas of leg exercises looks like this.

This is the most complete list and all of these movements can be used by you in your training program, pay close attention to it and do not “stick” only to squats or lunges. An important point in choosing exercises is such a target element as the comprehensive development of the leg muscles, and in order to achieve this, you should use various exercises and positioning of the legs (fulcrum).

In general, an ideal PT should include:

• 2-3 basic exercises that collectively include large muscle masses at once (squats, leg press, lunges);
• 1-2 exercises for “small” muscle units (adductors/abductors, gastrocnemius/soleus);
• 1-2 special isolation exercises for problem areas (femoral biceps – lying leg curl, quadriceps – sitting leg extension, etc.).

Top best leg exercises: research results

Raise your hands, who wants to do ineffective exercises in the gym? We all want to do the best possible research on the electrical activity of muscles (electromyography) tell us that they are:

• gluteus maximus – gluteal bridge lying on the floor, gluteal bridge lying on supports (the body weighs in the gap using support points);
• gluteus medius – abduction of one leg upward while lying on its side;
• biceps femoris - deadlift, moving the straight leg back and the opposite arm forward while standing on all fours;
• vastus lateralis – squats to half amplitude, squats to parallel;
• long adductor – bending the body forward with placing the legs under the support, going onto a high elevation/bench;
• calf muscle - standing calf raises in a machine with heavy weight, alternating calf raises while standing on a raised platform with a dumbbell/weight.

Another study of EMG activity of several muscle groups from Professor Dr. Tudor Bompa (USA), says that the most promising exercises in terms of increasing the strength and size of the leg muscles are those that showed the highest percentage stimulation value (EMG Max). During the experiment, the following results were obtained.

Actually, we’re done with the research, now you know by sight the best exercises for the legs, which means it’s time to get down to the training process itself.

So, next in line...

Top 5 Leg Training Programs

Further in the text we will look at five different PTs that will appeal to different categories of workers. Usually we analyze no more 3 -x schemes, however, the legs are a large muscle group and different athletes stand different tasks in their regard, so we are somewhat ( 3+2 ) let's expand our program field.

So, we will start with PT for the female part of the project.

Leg training program No. 1. “I’m a girl and I want muscular legs!”

This PT is intended for those ladies who do not want to have just thin, slender legs, but the priority is muscle mass and some separation/selection of muscle groups.

Technical specifications:

• training 2 once a week with a distance of at least 72 hours;
• 60 sec;
• PT involves one superset mode - exercises are performed one after another without rest.

In the picture it’s like that.

Leg training program No. 2. “Problem areas - that's it!”

This PT is intended for those young ladies who want to correct their problem areas, in particular, round the buttocks, tighten the back/inner thighs and remove fat above the knees.

Technical specifications:

• training 1 once a week;
• number of approaches – 3 , repetitions – from 10 before 15 ;
• rest with exercise is 60-75 sec;
• PT involves increasing the weight of the weight every week.

In tabular form, the program looks like this.

In the picture it’s like that.

And finally, dessert...

Leg training program No. 3. “Slender and sexy legs, at home!”

This PT is intended for those working women who do not like exercise machines and various weights and whose goal is to have slender (lost weight) and toned legs, like those of models. A special feature of PT is the ability to perform it at home.

Technical specifications:

• athlete's training experience from 1 of the year;
• training 3 once a week at intervals of 1 day;
• exercises are performed one after another with the duration of each 45 seconds;
• number of repetitions per 45 seconds, minimum 30 ;
• rest between exercises 15 seconds;
• 1 circle - 8 exercises, minimum 3 circle.

In visual form, the program looks like this.

Leg training program No. 4. “Get your legs done!”

This PT is designed specifically for those athletes who want to increase muscle mass in their legs. In particular, it is suitable for all athletes with a “frail” bottom (especially ectomorphs).

Technical specifications:

• training 2 once a week at intervals of 2-3 day;
• the workout begins with jumping rope, 5-7 minutes at an average pace;
• in exercises (except deadlifts/lunges) the pyramid principle is used - increasing working weight from set to set;
• rest with sets 90 seconds, m/s sets of squats – 3 minutes.

In tabular form, the program looks like this.

In the picture it’s like that.

Leg training program No. 4. “Superlegs = mass + separation”

This PT is intended exclusively for experienced athletes who are serious about pumping their legs and are prepared to devote as much time to them as necessary. In fact, you can get an increase in the volume of all areas of the legs, as well as their muscle division/separation.

Technical specifications:

• duration of PT is 3 months;
• each new week implies its own cycle, in total 4 ;
• the number of approaches/repetitions varies;
• PT involves the use of Weider's principles (partial, forced repetitions, drop sets, rest-pause).

In tabular form, the program looks like this.

I think there is no point in providing a visual atlas of exercises, due to their similarity and some decent experience of athletes who are going to train according to this program, in general, trample on :).

Actually, that’s all I have, now you have ready-made training programs in your hands and you can easily start toning your legs.

Afterword

Has our practical note on the topic of how to pump up your legs come to an end? However, at the same time, you and I are completely closing the pumping cycle of articles, in which we have accumulated entire 12 records, according to 2 for each muscle group. Now just try not to pump yourself up... otherwise we’ll come back and continue to bore you again :).

I’m glad that you turned out to be so persistent and went through this whole thorny path with the project, I’m sure that your work, transferred to practice in the hall, will reward you with good results, success!

That's all for now, see you soon!

PS. Do you inject yourself, how do you pump your legs?

P.P.S. Attention! 18.10 The ability to send questionnaires for and food will become available. I will be glad to see you working together!

With respect and gratitude, Dmitry Protasov.

Hi all. In this issue, we have on the agenda the largest and strongest muscle group - LEGS. Today we will discuss how to quickly pump up your legs, how to avoid injuries, what to pay more attention to: we will analyze the anatomy, exercises, their technique and implementation features, various secrets, tricks gained over the years of training, and finally I will write out for you specific training programs based on this course . Well, let's go!

ANATOMY OF LEGS

Friends, I certainly understand that I’m too lazy to read, etc. but in order to know how to swing your legs correctly, you need to understand how they are structured and how they work. This applies not only to the legs, but also to other muscle groups, moreover, to everything that interests you in life!

In short, LEGS are conventionally divided into three heads:

1. QUADRICEPS(located in front, function - to extend the leg at the knee).
2. BICEPS THIGH(located at the back, function is to bend the leg at the knee).
3. SHINS(located behind the legs, under the knee).

This is what interests us. It is these 3 heads that we will train. This is what in bodybuilding is called leg training!

QUADRICEPS- (the word QUADRO means four, so you can also find the name quadriceps muscle of the reed). This is a muscle group that is located on the front of the thigh. As you probably already guessed, the quadriceps consists of 4 HEADS! This is why the LEGS ARE THE BIGGEST MUSCLE GROUP! Main function: extension of the legs at the knee joint.

BICEPS THIGH - (biceps femoris muscle) it located behind (under the buttocks) as you probably already guessed, it consists of 2 HEADS!

TWO MAIN FUNCTIONS:

1. Bending the leg at the knee joint
2. Extension of the torso with the shin fixed during movement

CONCLUSION: In order to develop large hamstrings, it is important to perform not only leg curls while lying in the machine, but also torso extensions (but the shins are fixed), i.e. This is a deadlift, a deadlift).

SHINS - are located behind the knee, consist of two muscles: the gastrocnemius muscles (CALVES) and the SOLEUS MUSCLES (these are the muscles that are located under the calves). Main function: extension of the foot relative to the lower leg. But here it is also worth considering that the CALVES work only when the legs are straightened at the knee joint, and the soleus muscles work only when the legs are bent at the knees.

CONCLUSION: The lower leg should be trained both sitting and standing in exercise machines. You can’t do it either here or there, it has to be both here and there!

Now another no less important question which I would like to touch on in this topic. Some bodybuilding gurus, beachgoers and other people claim or simply simply GIVE UP on leg training, they say I’m not interested in legs, or I’m tired of working out my legs, etc. in this spirit.

To pump or not to pump your legs?

I propose to divide leg training into PROS and CONS. Then analyze and make a final DIAGNOSIS.

BENEFITS OF LEGS TRAINING

Firstly, with proper training of your legs (i.e. lower body), you will have a strong bottom (i.e. strong legs), and therefore top part the body will strive for the same. Those. This is a kind of full-fledged aesthetic appearance of an athlete, because both the top and the bottom are developed.

Since we are now discussing bodybuilding, this is one of the most important advantages. There are a lot of others that are just as useful for other sports (especially martial arts), but we won’t talk about that now. That's enough!

DISADVANTAGES OF LEGS TRAINING

Visual effect, because when your legs are pumped up, the smaller your upper body appears(width of arms, shoulders).

Risk of joint injury, i.e. There are exercises, such as squats, which, with proper working weights, can contribute to the destruction of cartilage tissue. Therefore, it is important to approach leg training correctly, warm up by jogging for 5-10 minutes, and then warm up (pre-tire, etc.). Still there is a risk.

There is also a chance to miss the growth of bones in length. This disadvantage is mainly for young people, under 20-25 years old. As a rule, it is up to this age that bones can grow in length. And if a young individual overdoes it with heavy weights in squats (which often happens in order to show how tough I am in front of the girls), then this can slow down your growth in length.

CONCLUSIONS: In my opinion, training your legs is a must! But this must be done with extreme caution (as I already said, warm up, pre-exhaust the knee joint, perform exercises technically and smoothly, without sudden jerks, etc., and all in order not to damage the joints). In addition, you need to train your legs evenly, i.e. all THREE HEADS (quadirceps, femoral biceps and calf) so that it looks athletic and so that in the future you don’t have to eliminate the backlog.

The most effective exercises for legs

1. Squats with a barbell on your shoulders
2. Leg press in the simulator
3. Seated leg extensions
4. Deadlift
5. Seated calf raises

The entire technique for performing the above exercises was described in another article, see below.

But today we’ll go over something new, because a number of new nuances have appeared that you should know about!

SQUATS

The main exercise for building leg muscles, and not only for the legs, but for the whole body! This basic, heavy, powerful exercise engages many of the large muscles in our body. No other exercise can compare with this exercise in terms of increasing strength and lean body mass.

However, barbell squats are not the healthiest exercise for the knee joint. Too much weight, incorrect exercise technique, poor warm-up, jerking and much more can lead to inflammation and pain in the knee joints. Therefore, as I already said, you need to warm up very carefully: jog for 5-10 minutes, perhaps do some preliminary fatigue (more on that later), and then start doing squats. And then pay attention to how you need to perform them:

First, you need to squat with your own weight for about 20-30 repetitions (or with an empty bar), then throw on 2 weights of 10-20 kg (it will come out to either 40 or 60 kg), it depends on what your working weight is. So they threw it on and did about 15-20 repetitions. (This was a warm-up). Next, add more weight and do 8-12 repetitions (this is a kind of lead-in). After which you can perform working approaches. Always like this! Remember, these numbers are just a guideline for you, adapt to yourself. It’s better to do more warm-ups and lead-ins, and then 2-3 workers. What if you don’t warm up as you should and end up with a serious injury to your knee joint and forget about sports for a long time!

Okay, we've sorted out the most important thing. What's next, how to squat in general?

There are bodybuilding and powerlifting squats. Those. they differ significantly from each other in the mechanics of execution.

1. Bodybuilding exercises involve the quadriceps the most (let's call them isolating).
2. But powerlifting - on the contrary, they are more powerful, they use many muscles (let's call them basic).

So what are the differences? A the differences are in small details , which to an ordinary person It’s unlikely to be noticed, but it’s all the same: foot placement, squat depth and position of the barbell on the shoulders.

We won’t look at powerlifting squats particularly deeply, because... We are interested in bodybuilding.

In general, the main difference here is that the strongman who performs the squat strives to take an extremely large weight, therefore he lowers the WEIGHT of the barbell lower (on the shoulder blades) in order to lower the center of gravity, after which he places his legs wide in order to include the gluteal muscles. After which he bends forward slightly, prepares to remove the bar from the racks, and begins to squat. Ultimately, all this technique allows him to lift a lot of weight; this cannot be done in bodybuilding.

Bodybuilding squats

Now we will discuss in order the important points of bodybuilding squats, namely:

1. How will the bar rest on your shoulders?
2. What is the position of the feet?
3. What is the depth of the squat?
4. What should be the position of the hands (when squats)?
5. What should be the position of the heels (when squatting)?
6. How to breathe correctly when squatting?

1. The bar should lie high and straight on the trapezoid. To prevent you from leaning too forward. Look strictly straight (forward at the mirror or whatever) in no case up or down, clearly straight! This will stabilize your body and simplify your movement mechanics. And if you look down and up, you will easily lose your balance and perish: D.

2. The positioning of the legs is also special here. The legs do not need to be placed wide (as in powerlifting), here the legs need to be placed relatively narrow. The reference point is shoulder width. Turn your socks about 45 degrees. (a kind of right angle should form, because the socks are facing each other).

3. Squat depth - parallel. I don’t recommend lowering it below the parallel, because... the risk of injury to the knee joint is higher than with parallel.

4.The position of the hands should be as you wish. Usually a little wider than shoulder width. In general, not narrow, but not wide either, choose one that suits you so that you can comfortably hold and control the bar.

5.Position of heels. Your feet should rest firmly on the floor so that your position is stable. There are a number of nuances and tricks here. Let's talk about it.

If people have poor ankle flexibility. It is not convenient for them to push off the floor with their heels, so they lean forward slightly and push with their toes. This blunder. Under no circumstances should you do this; your knees should not go beyond your toes. Now I will explain everything. You may have seen people who put pancakes (or some kind of surface) under their heels - THIS IS LIKE THIS CASE. They lack flexibility, they put some kind of surface under the pair’s heels, and began to perform them correctly and comfortably (this is a kind of TREATMENT). So if you are one of these people, now you know how to deal with it.

6. Breathing as in almost all exercises - exhale with effort. Those. for example, in a squat, when we sit down, we inhale, and when we stand up, we exhale.

Secrets based on the load vector (foot position)

Loudly said, secrets. However, these tricks will help you focus on one or another area of ​​the leg muscles when squatting. Namely, the chips are in the position of your feet:

1. The more you turn your toes to the sides, the more your buttocks are involved in the work.
2. The wider you place your legs, the more the adductor muscles of the legs + buttocks are activated.
3. The narrower your legs are, the more emphasis is placed on the quadriceps.

LEG PRESS

The next thing that comes after squats is the leg press. It is also a basic exercise. The exercise is not as effective as squats, but it is still very effective and therefore ranks 2nd in the ranking. In this exercise, one joint works (the knee), and the hip joint also works, but very passively due to the fact that our body is in a supine position. That is why this fixation allows us to perform complete isolation on the quadriceps.

By this I want to say, if before this you did squats with heavy weights, and nothing but your ass grew, then you should think about this exercise. Because the main emphasis is on the quadriceps. And this is exactly what we need.

Now we will discuss in order the important points of performing the leg press, namely:

1. What is the position of the feet on the platform?
2. What is the position of the body when lying down?
3. What is the position of the heels on the platform?
4. Should you straighten your legs all the way or stick to bending your knees at the top?
5. How to breathe correctly?

1.Place your feet shoulder-width apart. There are a number of nuances here that we will now discuss:

• The more you point your toes out, the more your adductors and glutes will be activated.
• The closer you place your toes, the more the outer quadriceps will work.
• The higher you place your feet on the platform, the more your quadriceps will work and the less your glutes will work.
• The lower you place your feet on the platform, the more your glutes will work.

2. Body position important point, please note that your body should press tightly against the back of the machine throughout the exercise. Your buttocks should also be pressed tightly against the backrest, note that the lower you lower the platform, the more your buttocks come off, the greater the danger to the joints and the more your buttocks work.

3.Position of heels , as in squats. Push with your heels, not your toes. You cannot lift your heels off, because you will not be loading the quadriceps, but the buttocks and joints.

4.Do not fully straighten your legs at the top point , maintain a slight bend in your knees. Especially in order not to load the knee joints, but rather to maintain the load in the quadriceps.

5. Breathe as always, exhale with effort. Those. lower the platform down - inhale, raise its top - exhale.

SITTING LEG EXTENSION

This exercise is isolated. Because loads one joint (knee). This is the last exercise in our arsenal that specifically loads the quadriceps.

This exercise can be used:

1. Before training (at the very beginning to warm up the knee joint, before heavy exercises such as squats, leg presses).
2. At the end of the workout (to finish off tired muscles)

The technique of execution is quite simple. There's nothing to even tell. Except that, Try doing a superset sometime: seated leg extensions + leg press. I guarantee, you’ll understand what I’m talking about, your quads will explode into rubbish, which means they will grow! There are some other methods, for example peak contraction. Those. linger at the top point for a couple of seconds, then you won’t get many repetitions, and your quadriceps will burn! Also in this simulator You can perform drop sets and partial repetitions. That's basically it.

LYING LEG BENDS

It is an isolating exercise, since only one joint works (the knee). The hip and ankle are not included in the work! This exercise develops the back of the thigh (those at the bottom of the buttocks) well. Usually, tired hamstrings are finished off with this exercise at the end of the workout! Again, there is nothing special to say, the main thing is not to do any jerks, pushes, or anything like that. Because isolated exercise, don’t chase the weight (don’t cheat), raise the handle up, lower it smoothly, everything is under control.

DEAD PULL

I don’t know why I put this exercise after the lying leg curls. I've probably already signed up, but This exercise is basic. It is many times more effective than lying leg curls. It doesn't matter at all, forget it. If you are interested in powerful hamstrings, your arsenal is deadlifts and lying leg curls. That's it, period.

The main mistake when performing this exercise is working the back muscles, not the hamstrings. It is vitally important to learn to turn off your back and turn on your hamstrings. If you don’t learn how to do this, the exercise can be excluded from the list!

How to learn to do this?

This is primarily a technique of execution. Start with correct position, grab the bar with your hands, bend slightly at the waist. Start the movement by pushing your hips and buttocks back slightly, while the bar slowly lowers along your legs below your knees. (your hands are just like hooks, they hold the bar no more, don’t strain them). In the final position, the bar should stop below the knees and the pelvis should be pulled back. Feel the stretch in your hamstrings in this position; hold for a couple of seconds. Then smoothly, without jolts or jerks, return to initial position. VOILA! Heh.

CALF RAISES, STANDING AND SITTING

These are the TWO MAIN exercises for developing the lower leg muscles.

CALK RAISES, STANDING - performed standing in the simulator. It mainly develops the CALF MUSCLES (these are the muscles that are located on the outside).

The position of the toes and heels is parallel. This best option, there is no need to be clever. Maybe in the future try something new for yourself, but not now. The parallel is considered a classic! Next, begin to lower yourself as low as possible (stretch your calves as much as possible at the lowest point of the range of motion). Do not under any circumstances reduce the range of motion, because The whole point of this exercise is lost.

Use heavy weights and repetitions to the maximum! The weights are large because the calves work in Everyday life we walk on the floor, they work, etc. the load on them is constant, because only heavy weights can shock them. Don’t count repetitions at all, use them until you completely fail.

But sitting calf raises - This is the second important exercise for the lower leg muscles. IT develops the soleus muscle (which is located under the gastrocnemius). And as you understand, one cannot exist without the other. If there is a gastrocnemius, but not a soleus, then the shape will not be so impressive. Therefore, it is important to train both. The soleus only works when the knee joint is in a bent position (which means sitting in a machine). The technique and tips are the same as for standing calf raises!

Training programs for leg muscles

Rest between squats - 2 minutes, in other exercises no more than 1 minute!

At the initial stage

1. Squats with a barbell on the shoulders 2x15-20 (warm-up) + 1-2 lead-ups (10-15) + 3-4 workers X6-12

More for beginners

1. Squats with a barbell (warm-up + warm-up) and only then working 4x6-12
2. Leg press 1-2x10-15 (warm-up) + 4x6-12 working

For intermediate level of training

1. Squats with a barbell (warm-up, lead-up) and only then working 4x6-12
2. Leg press 1-2x10-15, 3-4x6-12
3. Seated leg extensions 4x10-15

For intermediate and advanced levels

1. Squats (warm-up, warm-up) then work squats 4x6-12
2. Leg press 1-2x10-15, 4x6-12
3. Seated leg extensions 4x10-20
4. Lying leg curls 4x6-15
5. Calves, standing in the 4x10-20 machine
6. Calves sitting in the 4x10-20 machine

For experienced

1. Squat
2. Leg press
3. Seated leg extensions
4. Deadlift
5. Standing calves
6. Sitting calves

Or you can try this trick for experienced

1. Perform pre-exhaustion of leg extension while sitting 4x15-30
2. Leg press
3. Deadlift
4. Standing calves
5. Sitting calves

Or some other crap for the experienced

1. Seated leg extensions + leg press (superset)
2. Squats
3. Deadlift
4. Standing calves
5. Sitting calves

In general, you can come up with a lot of things. I have given you clear programs, enjoy them to your health. If you don’t like something, make it your own, now you know how to do it!

Best regards, administrator.

Exercises for the leg muscles are necessary at any age. Regular performance of complexes of physical exercises, carefully selected and balanced, strengthens muscle fibers and increases muscle strength. Daily leg exercises performed at home will get rid of cellulite, improve your figure shape and endurance.

Many women, taking care of their figure, place the main emphasis on the hips, the surface of the quadriceps muscle, forgetting that the complex must include relaxation and the lower legs.

If a set of sports exercises designed to develop legs is performed incorrectly, no results from gymnastics can be expected.

The main requirement for training the lower extremities is regularity. Classes are carried out 3 - 4 times a week. It is permissible to do it at home. The first classes will be more difficult, you will have to force yourself. According to research, it takes 21 days for a person to develop and form a new habit. After the specified period it will become easy and pleasant.

The first workout does not exceed 30 minutes. The training time, complexity and intensity of the exercises gradually increase. Teachers from fitness clubs strongly recommend changing complexes monthly so that muscle groups do not get used to the movements, reducing the effectiveness of training.

The number of repetitions of the complex at home in the first lessons does not exceed ten times. Every day it is permissible to increase the load by 1 repetition. The number of approaches gradually increases. The intensity of the workout, as advised by fitness trainers, is such that the remaining exercises are performed with little stress.

It is not recommended to perform the complex by force - this will lead to fatigue of the muscles of the limbs. Fatigue contributes to poor results. When performing the main complex, you need to first warm up the thigh, lower leg and foot: do leg swings, jump, squat. The range of motion is not too wide. The final part of the complex is muscle relaxation and stretching.

Approximate complexes for legs

Exercises to strengthen the leg muscles at home will bring record results if the muscles of the lower leg and thigh are involved - rectus, medial, adductors, all parts of the quadriceps muscle.

An approximate complex for muscle groups and ligaments of the lower extremities is given:

Exercises for the calves and feet

It is recommended to end the complex for developing legs with stretching movements. You need to stand up straight, put your leg far forward, and rest your other leg on the floor with your knee. The hands rest on the floor or on the knee joint. Slowly bend forward until you feel the thigh muscles stretch. Remain in the occupied position for 30 seconds. Then take a deep breath, as you exhale, try to bend a little lower, and stay in this position for half a minute. Then they return to their original position, a similar procedure is done for the second limb. Such a wide stretch will remove excess fatigue after training.

Gymnastics to relieve tension

To ensure muscle relaxation and relieve fatigue, try running on your toes for 5 minutes every morning and evening at home. Then, sitting on a chair, shake your legs well. This ensures proper muscle relaxation, especially after a long day of work.

An ordinary jump rope is good for your legs. Provides strengthening of the main muscle groups of the lower extremities. It is enough to jump rope for a few minutes every day. It is permissible to use a rope of suitable length. Jumps are done first on both legs, then alternately: on one, on the other. The main thing is not to overdo it and not cause muscle soreness. The number of approaches and training time are selected individually.

A useful movement that can be done at home and at work, during a short break. We take off our shoes and stand straight on our full feet. You are supposed to rise on your toes as high as possible and lower yourself to the floor. Do it slowly, with pleasure.

A useful complex for people with thickened knee joints and hips is known - the classic “Bicycle” movement. To perform, lie on your back on the floor. At first, the exercise can cause slight difficulties. Make the task easier by placing a pillow under the sacrum. Hands are placed on the thigh area, legs are raised up and imaginary pedals begin to twist. While performing the complex, make sure that during rotational movements the legs bend at the knee joints without fail, helping to lose weight in the knee area.

The new movement helps you lose weight in your knees and hips. It is based on a deep squat. Standing straight, rise on your toes, begin to slowly lower until you achieve a full and deepest squat. Gradually return to the starting position. For a sustainable and noticeable result, you need to do a similar squat every day in the mornings and evenings. It is permissible to perform 15 squats per approach.

How to do the exercises correctly

To correctly perform the movement, which includes a deep squat from the starting position, standing on your toes, it is important to move the center of gravity of the torso posteriorly. This will help you maintain your balance better. When performing a squat, you need to press your foot to the floor.

If it is difficult to maintain your balance at first, use support. Gradually, with constant training, the need for support will disappear. If performed correctly, tension will appear in the lower back, the medial group of the femoral region will be activated, and the calves will also become tense. Muscle pain does not become the main goal. The main thing is health, good leg tone and a beautiful figure.

A man’s handsome and harmonious figure attracts a woman’s gaze not only with his toned torso: shoulders, biceps, triceps and abs, but also with toned and sculpted hips, buttocks and calves. A man can achieve perfection with the help of competent home training.

Home training for men's legs

Why does a man need to pump up his legs? Probably so that they can withstand daily stress if you have to walk or stand a lot all day long. For those who are busy working in the office and driving a car, leg training is necessary to prevent joint diseases and not forget how to walk. long distances without shortness of breath.

Running is very beneficial for your legs

With desire, perseverance, patience and endurance, it will not be difficult for a man to put his body in order even at home. You only need to set aside 1-1.5 hours for exercise three times a week and gradually increase the load. To progress and tone your muscles, you should not put heavy loads on them on the first day, especially with additional weight.

To increase the effectiveness of home training, you should adhere to a low-calorie diet enriched with microelements and vitamins.

A little about the anatomy of the legs

It doesn’t hurt to remember the structure of the muscles in your legs in order to correctly distribute the load during training.

The muscles in the thighs are among the most massive muscle groups in our body. Acting on the hip and knee joints, the femoral muscles: quadriceps (quadriceps) and biceps (biceps) develop the greatest strength.

The quadriceps femoris muscle (the largest) is formed by 4 heads:

• lateral;
• medial;
• straight;
• intermediate.

The quadriceps is responsible for straightening the tibia at the knee, and the rectus muscle is involved in flexing the thigh. The biceps femoris performs the opposite function of the quadriceps. The biceps consists of two heads: long and short. Biceps answers:

• for bending the tibia at the knee;
• for straightening the torso with the gluteus maximus muscle;
• external rotation of the shin.

The adductor muscles of the thigh include: gracilis, pectineus and adductor, consisting of the long, short and large muscles. Adductor muscles: adduct the thigh and rotate it outward.

- the most massive in our body. It is responsible for extension and slight outward rotation of the hip, straightening and fixing the torso.

The biceps muscle is called the gastrocnemius. It consists of two muscles: superficial and soleus. To ensure volume, it is the soleus muscle that should be enlarged so that it “inflates” the superficial one. Then the result can be seen and touched with your hands. But you shouldn’t forget about the superficial muscle either.

While walking, both muscles actively work. In a standing position, the superficial muscle is loaded; in a sitting position, the soleus muscle is loaded.

Important points for training

Three places on the legs need to be addressed Special attention when pumping up your legs:

• quadriceps thighs (front) when extending the leg at the knee;
• biceps (back, under the butt) when bending the leg at the knee;
• lower leg muscles: gastrocnemius and soleus (behind the knee) when lifting the body onto the toes.

It is important to know that muscles are attached to bones by tendons. To avoid tearing them, you need to load your legs gradually. The strength of bones and joints also needs to be taken into account and the load correlated. We know that the femur bone goes upward from the knee joint. It is the most durable and can withstand the load of the weight of a truck. The tibia and fibula go downwards. The knee cap or patella protects the knee. Inside the knee there is a cavity (bursa) with synovial fluid. It lubricates the cartilage and reduces friction.

It should be taken into account that incorrect actions during training, impacts and lifting incommensurate loads can cause dislocation of the patella and knee, sprain, inflammation of the mucous membrane of the joint capsule, rupture of the meniscus and cruciate ligaments, and fracture of the condyles of the tibia.
It is important to pay attention to the joints:

• hip when moving the thigh relative to the pelvis;
• knee when moving the thigh relative to the lower leg;
• ankle when moving the foot relative to the lower leg.

When the lower leg is fixed during extension of the body, the load falls on the biceps and buttock muscles.

You can get powerful hamstrings not only by bending your legs, but also by straightening your torso with your knees fixed, that is, by doing training, as well as deadlifting.

As for the lower leg and its muscles: the gastrocnemius and soleus, the gastrocnemius begins to work when the knee is straightened, and the soleus begins to work when the knee is bent. This means you need to pump them while standing and sitting

We pay special attention to such an exercise as. It promotes impressive muscle growth. But it carries a very heavy load and with repeated use, the knee cartilage begins to wear away, which leads to inflammation. Therefore, it is important to warm up well during your warm-up.

Warming up the body before leg training

We start with a short exercise (preferably in the morning) with a variety of elements: squatting, bending, stretching, etc. We combine exercises with massage rubbing, kneading and vibration movements of the arms, shoulders, abdomen, buttocks and legs. To massage the back, buttocks and thighs (from behind), we use manual belt massagers with rollers, studded jade rollers and Lyapko, brushes with natural bristles on a long handle.

Target:

• warming up the body and preparing muscles for stress;
• providing the body with energy by activating the cardiovascular system and blood flow.

Sets of exercises for legs

Each part of the leg should be loaded with separate (its own) exercises. You need to start working by training your legs (thighs and shins), then move on to working your calf muscles, starting with the stronger soleus muscle.

Complex 1

The complex is designed to form leg muscles, provide good stretching, and tone blood vessels and joints.

First day:

Lunges are a very effective exercise.

1. To load the buttocks and thighs, we perform springy lunges forward. We stand straight, our feet are shoulder-width apart, we put our hands on our belts, we put one leg forward (back straight), we bend our knee to an angle of 90°, we lower the knee of the second leg to the floor, we spring, we tense our thigh, we keep our balance and rise. We repeat for each leg 20-30 times and do 4 approaches.
2. We move the hip to the side, transfer the weight to the exposed leg, make a wide lunge to the side and spring, bending the knee. We push off with our feet and return to the stance. We repeat for each leg 20-40 times and do 4 approaches.
3. We lunge back with one leg, the other straight. Let's spring on the first leg and return to the stance. Repeat 15 lunges x 4 sets on each leg.
4. We rise on the toes of both feet with an emphasis on the calf muscle. Repeat 30 times x 4 approaches.

Performing lunges forward, backward and sideways, half the reps can be done with dumbbells, weights (or water bottles) in your hands for greater load leg muscles.

Second day:
Squats are important to do correctly

1. To pump up your legs, perform squats (basic exercise), hold your hands behind your head, keep your back straight, and legs shoulder-width apart. We squat until an angle between the thighs and shins is created at 90°. We return to the rack and rise onto our toes. We do 4 sets of 20 times.
2. We rise on the toe of one leg (4 approaches x 15 times);
3. We squat on one leg (4 sets of 10 times), holding the support with one hand.

Complex No. 1 is supplemented daily with new exercises:
1. Exercise “spring”
We stand straight, feet shoulder-width apart, keeping our back straight. We slowly rise onto our toes, raising our heels high. To make the exercise more difficult:

• pick up dumbbells;
• we rise on one leg, then on the other;
• we rise on one leg with weights, then on the other;
• repeat 20-30 times + 4 approaches;
• We stand on a platform up to 10 cm high, lower our heels as much as possible, stretching our ankles. We hold a dumbbell in one hand, and hold on to the support with the other.

2. Exercise “walking on your toes.” We rise on our toes and walk on straight legs for 3-5 minutes.

To work different parts of the gastrocnemius muscle, you can hold your feet parallel (works the middle part of the muscle), move your heels (works the soleus muscle) or toes (works the superficial muscle).

3. Exercise “jump with dumbbells”. We take 3-5 kg ​​dumbbells in our hands (add weight gradually), squat to a right angle between the thigh and shin. Jump as high as possible and return to the squat.

4. Exercise “holding a load” for pumping up muscles, strengthening the ligaments of the thighs and buttocks and burning fat. We find support for both hands (door frames or chairs on both sides). We place a 3 kg weight (weight) on the toes (gradually increase the weight to 16 kg). We raise our fingers to balance the weights, then slowly raise our straight leg on the floor and hold it as long as we can. We change the leg. Repeat 5-6 times x 4-7 approaches. The purpose of the exercise is to provide static load to the hips and buttocks. The leg, free from the load, also tenses when maintaining balance.

After 10 days of performing this complex, the volume of the thighs will increase, and the ribbing of the thigh muscles will begin to appear. These are good prerequisites for subsequent basic barbell exercises. To give your muscles a rest, you need to change the order of the complex + additional exercises. We increase the loads gradually. To achieve significant results, the main thing is not the amount of load, but the regularity of leg training.

Complex 2

If you have a barbell at home, perform squats (3-4 sets):

• without weight in hands – 20-25 times;
• with light weight – 15-20 times;
• with average weight – up to 15 times;
• then only with the working weight – up to 10 times.

This squat pattern will speed up the flow of blood through the muscles and joints of the legs and deliver nutrition and oxygen to the cells.

Interesting to know. Squats for bodybuilders develop quadriceps, while squats for powerlifters develop large muscles due to the heavy weights they lift.

Powerlifters place the barbell on their shoulder blades to shift the center of gravity, place their legs wide to engage the gluteal muscles, and lean the body forward a little to engage the legs. The muscles gain weight (this is a plus), but so do the buttocks (this is a minus). Bodybuilders squat to maximize the load on their leg muscles.

Nuances during squats

• feet stand shoulder width apart;
• toes are turned to the side by 45 (90 between them);
• the bar is located high on the trapezoid to prevent a large forward tilt;
• the gaze is directed forward to stabilize the body and simplify movement;
• for stability, the barbell is taken slightly wider than shoulder width so that it is comfortable to hold;
• To push with the heels and reduce the load on the knees, plates are placed under the heels.

DO NOT lean forward or push with your toes, as this will overload your knee joints. DO NOT push your knees ahead of your toes.

• When exercising to develop the quadriceps, push only with your heels.
• There is no need to squat hard, only to parallel, since you can put a lot of stress on your knee joints, and this is unsafe.
• Breathing: when squatting, inhale; when returning, exhale.

Chips:

• with a narrow stance of the feet, the quadriceps is loaded and the push with the heels becomes more difficult, especially if the ankle is not flexible enough;
• with a strong turn of the toes, the buttocks are more loaded;
• When the feet are placed wide, the gluteal and adductor muscles are loaded.

Complex 3

1. Slow rises on the toes while holding the support to distribute the same load on both legs and slow returns to the IP. You can stand on a stand 10 cm high. We take the load in our hands after the second approach, a total of 4 approaches x 30 repetitions.
2. Lifts on toes at an angle of 90°. We do it slowly.
3. Calf raises while sitting on a low stool to pump up the calf muscles.
4. Barbell calf raises (if available).

When rising onto your toes, your toes and heels should be parallel, lowering to the maximum depth, contracting your calves. When lifting at the top point, the calves are contracted again. Then the heels are brought together, then the toes are brought together.

Complementing the complex:

• walking up stairs and running with leg weights;
• interval running (with acceleration and deceleration) on a “treadmill” with increasing incline angle (if available in the house). Sneakers must have shock absorbers. You need to stand on your entire foot, rolling it a little and pushing off with your toe. Bend your knees slightly to unload the spine;
• working on an exercise bike (if available) with medium or powerful pedal resistance to develop leg muscles and increase their volume.

Leg training diet

Eat right! Meals should be fractional (5-6 meals a day, with small portions of dishes).

You should eat the following basic foods: white chicken and lean turkey meat, fish, squid, low-fat cottage cheese, boiled egg whites, vegetable proteins.