Here are 5 best leg workout for strong and heavy legs
Every beginner wants to tone his upper body by going to the gym. He wants his
1. Muscular chest
2. Heavy and V shape back
3. Strong biceps
4. Broad shoulders
Are But he pays very little attention to his lower body.
Lower body means - legs muscles!
Legs muscles increase the strength of human and they are also very attractive in appearance.
Now whether he is a bodybuilder, athlete or a stuntman. All those who do such dangerous stunts, or lift heavy weights, have a very important role in their strong legs. Therefore it is important that you also pay attention to your leg workouts so that you too can tone this muscle.
Today I am telling you about 5 legs exercise, which will enable you to develop your muscles.
It is also important to know about leg muscles
The largest muscles of the lower body are the legs. It is divided into 3 main parts.
1. Quadriceps
The muscles that make the quadriceps are the strongest and thinner among all the muscles in the body. These four muscles in front of the thigh are the major extensors of the knee (helping to straighten the leg).
2. Hamstrings
The hamstring consists of three muscles in the back of the thigh that affect the movement of the hips and knees. They begin from the gluteus maximus behind the hipbone and connect to the tibia (bowl) at the knee.
3. Calf
Calf muscles are most important for the movement of the ankle, foot and toes.
Leg Workout
1. Barbell Squat
A good workout for the legs starts at the squat and ends at the squat itself. You may have been doing squats mostly without weight, but now by adding some weight to it, with the help of barbel, you can get better results.
How to do :
For this, you put your feet together and your heel on 25-pound plates. This allows you to focus more on the external sweep of the quads, which helps you get into the right position.
If you are doing this exercise for the first time with Barbell, then you set up some warm-ups. In order to heat the foot muscles, do light weight and high reps in the first set.
Then for further workouts, place the barbel as shown in the photo on the back and then apply the squat. Keep in mind that gradually increase the weight according to your ability.
Apply 4 sets of 12-15 reps. You can also take support from a partner if you want to.
2. Lunges
It is somewhat more challenging than squats. In this, you also work on your coffee and core muscles and tone your lower body.
How to do :
For this, hold dumbbells or plates in your hand and first move your right leg back and stand back straight while touching the knee to the ground. Then you have to repeat the same with your left leg.
If you want, you can do it by walking, just band the leg forward so that the knee of your back foot can touch the floor below.
First you apply three sets of 20 reps and then increase according to capacity.
3. Leg Extension
For this exercise, you have to use the machine shown in the photo. By the end of this workout, the muscles on your feet, ie, glutes, hamstrings, quads will create tension.
How to do :
To do this, sit on the seat and then bring the weight to the top with the help of your feet as shown in the photo. This will create more tension on your quadriceps. Just keep in mind, you have to bring your feet all the way down and all the way up.
Your speed should be slow and not fast. In this also you have to increase the weight gradually according to your ability. Apply 4 sets of 12-15 reps.
4. Leg Press
This exercise increases the power and strength of the body. If you have a pin-loaded leg press machine, your training can be easier.
If you do not have a press machine like this, you can do this exercise on a regular press machine, just keep in mind that as soon as the weight is brought down, hold it for 2 seconds.
How to do :
To do this exercise, you have to sit on the seat and fix the feet on the plates facing the front. Do not keep the feet too close nor too far.
Just take care to keep your entire feet on the plates, do not take the claws out of the machine. If you do this, you will not be able to push the weight up completely.
Increase the weight gradually according to the capacity and for this exercise you can do 4 sets of 15-20 reps.
5. Leg Curl
It is very similar to the exercise leg extension, the only difference is that the leg extension had a predominantly toned muscle tone and hamstring.
How to do :
To perform this exercise, you also have to sit on the seat of the machine shown in the photo and then hamstring or pull the weight inwards to create tension on your hamstring muscles.
Then slowly drop the weight downwards. Be careful not to lift the weight in one stroke, otherwise your knee may get hurt.
Apply 4 sets of 12-15 reps and increase the weight according to the capacity.
Apart from this, you can also do simple squats, split squats, box jump, kaf raz, deadlift, hack squat etc. as per your trainer's advice.
Before doing these exercises, do consult an expert, as he will be able to tell you about the right exercise according to your body type.
Every beginner wants to tone his upper body by going to the gym. He wants his
1. Muscular chest
2. Heavy and V shape back
3. Strong biceps
4. Broad shoulders
Are But he pays very little attention to his lower body.
Lower body means - legs muscles!
Legs muscles increase the strength of human and they are also very attractive in appearance.
Now whether he is a bodybuilder, athlete or a stuntman. All those who do such dangerous stunts, or lift heavy weights, have a very important role in their strong legs. Therefore it is important that you also pay attention to your leg workouts so that you too can tone this muscle.
Today I am telling you about 5 legs exercise, which will enable you to develop your muscles.
It is also important to know about leg muscles
The largest muscles of the lower body are the legs. It is divided into 3 main parts.
1. Quadriceps
The muscles that make the quadriceps are the strongest and thinner among all the muscles in the body. These four muscles in front of the thigh are the major extensors of the knee (helping to straighten the leg).
2. Hamstrings
The hamstring consists of three muscles in the back of the thigh that affect the movement of the hips and knees. They begin from the gluteus maximus behind the hipbone and connect to the tibia (bowl) at the knee.
3. Calf
Calf muscles are most important for the movement of the ankle, foot and toes.
Leg Workout
1. Barbell Squat
How to do :
For this, you put your feet together and your heel on 25-pound plates. This allows you to focus more on the external sweep of the quads, which helps you get into the right position.
If you are doing this exercise for the first time with Barbell, then you set up some warm-ups. In order to heat the foot muscles, do light weight and high reps in the first set.
Then for further workouts, place the barbel as shown in the photo on the back and then apply the squat. Keep in mind that gradually increase the weight according to your ability.
Apply 4 sets of 12-15 reps. You can also take support from a partner if you want to.
2. Lunges
How to do :
For this, hold dumbbells or plates in your hand and first move your right leg back and stand back straight while touching the knee to the ground. Then you have to repeat the same with your left leg.
If you want, you can do it by walking, just band the leg forward so that the knee of your back foot can touch the floor below.
First you apply three sets of 20 reps and then increase according to capacity.
3. Leg Extension
For this exercise, you have to use the machine shown in the photo. By the end of this workout, the muscles on your feet, ie, glutes, hamstrings, quads will create tension.
How to do :
To do this, sit on the seat and then bring the weight to the top with the help of your feet as shown in the photo. This will create more tension on your quadriceps. Just keep in mind, you have to bring your feet all the way down and all the way up.
Your speed should be slow and not fast. In this also you have to increase the weight gradually according to your ability. Apply 4 sets of 12-15 reps.
4. Leg Press
This exercise increases the power and strength of the body. If you have a pin-loaded leg press machine, your training can be easier.
If you do not have a press machine like this, you can do this exercise on a regular press machine, just keep in mind that as soon as the weight is brought down, hold it for 2 seconds.
How to do :
To do this exercise, you have to sit on the seat and fix the feet on the plates facing the front. Do not keep the feet too close nor too far.
Just take care to keep your entire feet on the plates, do not take the claws out of the machine. If you do this, you will not be able to push the weight up completely.
Increase the weight gradually according to the capacity and for this exercise you can do 4 sets of 15-20 reps.
5. Leg Curl
How to do :
To perform this exercise, you also have to sit on the seat of the machine shown in the photo and then hamstring or pull the weight inwards to create tension on your hamstring muscles.
Then slowly drop the weight downwards. Be careful not to lift the weight in one stroke, otherwise your knee may get hurt.
Apply 4 sets of 12-15 reps and increase the weight according to the capacity.
Apart from this, you can also do simple squats, split squats, box jump, kaf raz, deadlift, hack squat etc. as per your trainer's advice.
Before doing these exercises, do consult an expert, as he will be able to tell you about the right exercise according to your body type.
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