Killer workout for the legs

Today we have a day of women's legs! You will need dumbbells and pancakes for the rod. If you take more weight or increase the number of repetitions, and even approaches this training is suitable for men.

We invite you to diversify training and add new elements to them. If you do not have dumbbells, you can use two pancakes easier. For optimum results, it is desirable to carry out this complex twice a week with a break between classes at least 48 hours.

Exercise 1. Lunges with arms raised

Working muscles: quadriceps, gluteus maximus, deltoid, calf.

Stand up straight, putting one foot in front of another on a step away. Pick up a pancake and lift over your head. Sit so that foot is ahead, it was bent at an angle of 90 degrees. Knee second leg tends to the floor, but does not touch it. Housing tense. Return to the starting position.

Perform 3 sets of 10-12 reps on each leg. Choose your two weights, large and medium. As soon as you feel tired, take a lighter weight.

Exercise 2. Squats with dumbbells

Working muscles: quadriceps, gluteus maximus, popliteal, gastrocnemius.

Stand with your feet shoulder width apart, under the heel planted pancakes, hands with dumbbells. Sit back, knees do not extend beyond toes, moved the weight on the heels. At the bottom of the squat your hips must be parallel to the floor. Return to the starting position.

Perform 3 sets of 10-12 squats.

Exercise 3. Lunges with pancakes

Working muscles: large gluteal, popliteal, gastrocnemius.

Take both hands pancakes lightweight, feet shoulder width apart. Perform lunge, stepping right foot forward. The right leg is bent at an angle of 90 degrees, the left knee almost touches the floor. In order to increase the burden on the buttocks, Lean slightly forward with a straight back, transferring most of the weight on the right leg. Return to starting position and change legs.

Perform 2-3 sets of 15-20 reps on each leg.

Exercise 4. Lifting on socks

Working muscles: calf.

Stand up straight on a flat, hard surface with your feet shoulder-width apart. Hold weight in the hands in front of you. slowly lift CalfAnd then just as slowly descend without touching the floor with his heels.

Perform 4 sets of 15-20 reps.

Exercise 5. weight pushing forward

Working muscles: gluteus maximus, deltoid, large pectoral.

Lunge and place your hands on the heavy pancake in front of you. Begin to push it forward, pushing off from the floor with the toe of the back foot. Try to move the pancake on 30-60 meters.

Perform 3-4 sets.