How to build your legs fast: 10 steps (with pictures)

How to build your legs fast: 10 steps (with pictures)
How to build your legs fast: 10 steps (with pictures)
Anonim

It is often said that bodybuilders neglect leg training. As far as you are concerned, you may be starting to strengthen your leg muscles, or you may be trying to incorporate leg muscle strengthening into your weight training program. Regardless of your level, there are a few general steps you can take to create a great leg strength workout.

Steps

Part 1 of 2: Create a suitable workout

Step 1. Determine the duration of your exercises

How much time will you be able to devote to your leg training, on a regular basis, each week? Knowing this information can help you target the leg exercises that will be most effective for you. A solid 15 minute exercise done regularly can work as well as a 30 minute to 1 hour workout.

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Step 2. Think about the type of equipment you have access to

Before you start creating a workout program, consider whether you will actually have access to a treadmill or other machines, or whether you will need to settle for just a workout at home. A set of free weights and an exercise mat, if you don't already have one, is a relatively inexpensive alternative to a gym membership. And there are several exercises on the legs that do not require special equipment.

Step 3. Think about how much muscle strength you want your legs to achieve

If you are an athlete trying to build muscle strength, your training needs to be more intense and have more impact. If you are looking to tone and firm your legs through basic strengthening exercises, your workout may be less intense. Likewise, if you are looking to strengthen a specific muscle (such as your glutes, or your thighs), be sure to include exercises that focus on those specific muscles. Keep in mind that men and women have biologically different physique, so each gender builds their muscles differently. It is a misconception that women are at risk of building large muscles if they exercise too much on the legs. In fact, women don't tend to build large muscles because they don't have as much testosterone. So take your physiology and gender into account and set reasonable and healthy goals as part of your personalized training program.

Part 2 of 2: Make a training program

Step 1. Start by warming up

If possible, always start your workout with a 5-10 minute cardiovascular warm-up. A warm-up, whether on a treadmill or outside for a few minutes of jogging, is beneficial in preparing you mentally and physically for your leg strength training. Running or jogging twice a day helps you burn fat and sculpt your legs. Likewise, warming up warms up your muscles, and therefore increases flexibility and flexibility of movement. You should never exercise or stretch cold muscles, as this can lead to injury.

Step 2. Start with the basics, and customize them

Basic exercises like squats, forward moves, deadlifts, and calf raises effectively work the leg muscles. However, you can vary these basic exercises a lot, just using your bodyweight or dumbbells. Many exercises target specific muscles (glutes, quads, hamstrings, calves). So for the best results, create a weight training session that focuses on multiple leg muscles.

  • Basic squats using your body weight are a good start to start any leg workout. You can go from basic squats to jump squats, with a raised foot, and finally with dumbbells.
  • Forward movements are another great way to tone your quads. Try out the skater's movements, alternating with dumbbells, and a three-way movement.
  • Deadlifts can be done with free weights or with your own body weight. Make sure your training program includes a variation of deadlifts, including straight leg, single-leg, and squat deadlifts.
  • Calf raises are simple, but effective. You can do them on the first step of a staircase, with the assistance of a chair, or if you have access to weight training equipment, with a step machine.

Step 3. Be regular

It might sound obvious, but the best way to build strong muscles is through regular training. Do each exercise in sets, starting with small sets and gradually increasing their duration. Try working your legs on non-consecutive days of the week to give your muscles time to rest. Beware of over-training that will strain your body too much.

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Step 4. Maintain good shape

It is the quality, not the quantity, that leads to better results. Focus on keeping your back straight, without overextending your leg muscles, as this can lead to injury. Use a mirror to check your postures and forms as you work out.

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Step 5. Measure your progress as you go, and make changes

Keep track of your progress in a notebook or on your phone or computer with one of these fitness apps. Consider adjusting and adding to your training schedule. Maybe you just stick to the same exercises and start to see results, and then you think rightly that you can increase the number of reps for a particular exercise, or add intensity by using dumbbells or weights.

Step 6. Always stretch your muscles at the end of the workout

Stretching prevents injury, improves blood circulation, and helps recover from muscle fatigue. This is an essential step in your training program that you should not miss out on.

  • To properly stretch your muscles, focus on the major muscle groups (calves, thighs, hips, lower back) and always stretch both sides of your body, doing the same movement from side to side. the other (left and right).
  • Stretch in smooth movements. Do not jump while stretching, as you could injure yourself. Remember to breathe well as you stretch, and hold each pose for a minimum of 30-60 seconds.
  • A rule of thumb for knowing how far to push the stretch is: slight discomfort is okay, but you should never feel pain. You may feel some tension as your muscle relaxes slowly, but if you feel pain or an injury, step back to a more comfortable position.
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Step 7. Eat healthy for your muscle building

In addition to committing to a regular training program, eating well will ensure you get a healthy dose of vitamins, minerals and nutrients every day. A balanced diet also means that you will have more energy to complete your workout, and that you will have the right fuel to tone and strengthen your body.

  • Balance is the key. Try to eat a little from each food group. Grains, proteins, fruits and vegetables, and dairy products. Listen to your body, and eat when you are hungry. Stop eating when you feel full.
  • Vary the pleasures. Eat different foods in each food group. For example, don't rush for an apple every time you want to eat a piece of fruit, or a carrot every time you pick a vegetable. Eat a variety of foods each day to get all the nutrients you need.
  • Eat moderately. Don't eat too much or too little of a food. All foods, if eaten in moderation, can be part of a healthy eating habit. Even a cookie or ice cream can be eaten, as long as they are balanced by other, healthier foods!

Advice

  • There are a lot of formulas called best workouts, but always be sure to follow what your body tells you, and adjust your personalized program to suit your schedule and your physique. And of course, after all your hard work, don't forget to appreciate your stronger and fitter legs now!
  • If you use weights to complete your training programs, start with light weights and gradually move up to heavier weights. Even experienced dumbbell users start by using light weights for new exercises or training programs, rather than diving headlong with heavy weights and potentially straining the muscle.
  • Consider strengthening your thighs to be more stable. So, don't hesitate any longer to practice.
  • Leg muscles can also be strengthened through leisure activities, such as hiking, biking, yoga, as well as sports such as soccer, basketball, and rugby. Living a balanced, active lifestyle, along with a consistent resistance training program, is the most effective way to build and maintain muscles.

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