The legs of a person belong to the largest muscle group. This group of muscles includes quadriceps, hamstrings, gluteus and calf muscles. In the process secrets galore of leg training, the body throws out the necessary hormones, resulting in an increase in the mass of the leg muscles, including the mass of other muscle groups. You can choose different approaches to training your leg muscles. It makes sense to stop, on one of the well-known and effective trainings, carried out in the training hall, for the feet.
Training of leg muscles should be started by carrying out basic exercises. If you start training on the basis of an isolated principle, then later you will not be able to master the basic movements, which will reduce the effectiveness of training in general. Similarly, some newcomers are coming, after which comes disappointment and, as a consequence, they give up training. Before the start of the training process, it makes sense to begin to perform basic movements with a minimum load, as a warm-up before the basic basic study.
In the process of working with the maximum load it is desirable to wear an athletic belt, otherwise you can overload the muscles of the back. In addition, it is advisable to secure knee joints with bandages, as they experience severe stress. To train legs really and with an optimum load, therefore to select the maximum weight is not recommended.
Before the start of training it is advisable to familiarize maximum growth pdf yourself with the technique of performing the movements. As a rule, it takes weeks, or even months, to perfectly master the technique of performing movements. Ignore such a trip to the training process in any case impossible. The final result depends directly on the technique of movements. In addition, in this initial period should not be risked and use a large mass of sports equipment. Weight gain should be smooth and deliberate.
The program of training of legs in bodybuilding
If you take into account all of the above, you can try to make a program of exercises for the legs. Training should begin with the basic movements:
- Squats with a barbell on the shoulders (2 warm-up approaches of 30 repetitions + 3 working approaches for 20 repetitions) – works quadriceps;
- Leg press lying (3 approaches with a gradual increase in weights of 20 repetitions) – we finish the development of the front of the thigh;
- Deadlift (2 warm-ups + 3 working approaches for 15-20 repetitions) – we are working on the back part of the legs – hamstrings;
After this, you can proceed with carrying out isolating movements:
- Leg extension in the simulator (3-4 approaches with a gradual increase in weights of 15 repetitions) – isolated elaboration of quadriceps;
- Bending the legs in the simulator (also 3-4 X 15) – we train the hamstrings;
- Lifting on socks standing (2-3 sets of 15-20 repetitions) – we train calf muscles;
- Lifting on the toes sitting (2-3 sets of 15-20 times) – the development of soleus muscles (those that are under the calf).
Between the approaches, you should do not a very long pause in 1,5-2 minutes when performing basic movements, as well as 45 seconds – when performing isolating movements. The effort on the muscles in the training process increases gradually. Such an approach to the training process is suitable for athletes who train for not more than a year.
Tips for training the muscles of the legs
Many, beginning athletes, after watching various video clips on the Internet, immediately begin their workouts out of 10 exercises. Having worked in this way for a couple of months and not having received tangible results, they give up these studies.
If the athlete has never dealt with serious loads before, then, at the initial stage, all the workouts can consist of only a couple of exercises – squatting with the barbell on the the black book of training secrets shoulders and deadlift. This approach is also justified in training other muscle groups. Muscles of the back are trained by pulling and pulling in the slopes, and the chest and shoulders – with press.
Beginning of training is the development of techniques for performing movements. It is from this that the positive result will depend.
If you follow these simple recommendations, the result, sooner or later, but it will definitely prove itself.