2 set of exercises for strong and shapely legs
Health / / December 19, 2019
Many dream of a beautiful slender legs and attractive elastic ass. But to get them, will have a good sweat in the gym. Layfhaker prepared for you two effective set of exercises aimed at the elaboration of the gluteus and thigh muscles.
Most women quadriceps femoris is much stronger hamstrings and gluteal muscles, as they work in almost all exercises that are part of a typical workout for the lower body. They are also included in the ascent of the stairs, getting up from a chair or out of the machine. As a result, the ratio of hamstring strength to strength quadriceps is 2: 3.
In the event of a significant advantage in the direction of the quadriceps and stiffness in the muscles and ligaments in the hamstrings increases the risk of injury the back surface of the thighs and knees.
This problem can be corrected with proper training, and as a bonus get shapely legs and tightened the ass.
This does not need to arrange a workout for the legs 3-4 in week two would be sufficient. The main thing - to include exercises that help to work on the weak points.
You must eliminate the isolation exercises for the quadriceps. They work quite well during such complex movements, such as squats and lunges. Your main task - to pay attention to the gluteus maximus and hamstrings.
The harder, the better
Working with low weight is very tempting, as many women are afraid to shake and will look too bulky, but it is not. For a breakthrough is needed a really good load, rather than 7-10 kilograms on his shoulders during squats.
Despite popular belief about the relationship of muscle mass and imposing, in fact, muscle mass makes us even more slim. Maintaining muscle tone robs the body a lot of energy, so that the calories will burn more.
Complex № 1
1. leg curls - five sets of 10 repetitions.
2. Lead legs toward using expander - five sets of 10 repetitions on each leg.
3. Mahi with bent knee, with an emphasis on his knees and straightened hands - five sets of 10 repetitions on each leg. You can use the simulator Smith as an additional weight.
4. Squatting in a lunge with dumbbells in the hands of - five sets of 10 repetitions on each leg.
5. Squatting in the hack machine - five sets of 10 repetitions.
Complex № 2
1. Standard squats - five sets of 3-6 reps.
2. Deadlift on one leg - five sets of 10 repetitions.
3. Gluteal bridge - five sets of 10 repetitions.
4. Mahi with bent knee, with an emphasis on his knees and straightened hands - five sets of 10 repetitions on each leg. You can use the simulator Smith as an additional weight.
5. Squatting on one leg (split-squats) with simulators Smith - five sets of 10 repetitions on each leg.
6. Standard squats without added weight at a rapid pace - five sets of 10 repetitions.
Tips
Since you'll be hard at work on their feet twice a week, it would be nice to take care of proper nutrition and other mineral supplements such as glutamine and omega-3 fatty acids. They posodeystvuyut early recovery of muscles.
During heavy exercise natural production of glutamine falls, as those parts of the body, which accounts for the bulk load, spend it so quickly that there is a deficiency. This can lead to a weakening of immunity and increased risk of infection M. Parry-Billings, R. Budgett, Y. Koutedakis, E. Blomstrand, S. Brooks, C. Williams, E. A. Newsholme. Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system. .
Glutamine - the most common free amino acid in the human body, which is metabolized in virtually all tissues. In the extracellular fluid content of glutamine is about 25% and more than 60% of all free amino acids in skeletal muscle.
Auxiliary dose of 20-30 g of glutamine daily as sports supplements accelerate muscle recovery and strengthen immunity. Additional 1000 milligrams of omega-3 fatty acids per day to help cope with the effects of heavy training. By the next lesson you will be ready for new challenges.
Do not worry if you can not use the resulting machine (simulator for the inner thigh). If, during the squat you concentrate on the proper technique (back straight, moved the weight on your heels, knees do not exceed the toes), the thigh muscles join in the work.
Also do not forget about the deadlift. This exercise involves working not only back, but also the gluteal muscles and the back thighs. Be sure to add it to one of their workouts.