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Fitness for a legs workout: tips on how to design exercises

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Fitness for a legs workout: tips on how to design exercises
The contents

  • Tips for fitness training
  • Additional recommendations for the gym
  • Example of stretching exercises of the muscles of the lower extremities

To strengthen and develop the muscles of the lower extremities to achieve a beautiful sporty silhouette figures, it is necessary equally to women and men. To achieve maximum results in this process you need to, performing exercises for the legs, to avoid technical and organizational issues that affect the efficiency and safety of work.

Tips for fitness training

Organizational process plays an important role in achieving this goal — the strengthening of the muscles of the legs and giving her a nice relief. It is therefore necessary to pay special attention to planning the fitness training. Following the advice of experienced fitness professionals will help to organize the work so that it can best contribute to achieving positive results quickly:

  • the warm up is a prerequisite, from which depends the efficiency and safety of fitness activities.

Before workouts aimed at the elaboration of muscles of the lower extremities, as warm up for 3-5 minutes to perform sprinting or jumping jacks, to work on a stationary bike or skip rope;

  • plan the schedule of fitness training you need so that between cardinalmonkey that involved the lower part of the body, and power study of the musculature of the legs was a break of at least 24 hours.

This is necessary in order for the muscles of the lower extremities had the opportunity to fully recover and replenish glycogen stores. Relaxed muscles of the legs respond best to provide load on them when you exercise, and therefore faster developed and strengthened. Otherwise, you may experience overtraining, which is characterized not only by the lack of positive results, but also the deterioration of health;

  • during the fitness training you need to perform stretching of the lower extremities during periods between training movements.

This may greatly increase the effectiveness of squats and other exercises for developing leg muscles. In case of insufficient elasticity of the muscles and joint and ligaments significantly reduced the effectiveness of the training for the legs. In this case, people can not squat deep enough and allow such technical errors as rounding of the back and the gap five from the floor surface. In addition, a quality stretch marks decreases fascial layer located between the muscle and dermis, that enables muscle tissue productive to increase in volume.

Additional recommendations for the gym

Solving organizational issues, it is necessary to pay attention to helpful recommendations for exercise for developing the musculature of the lower extremities. Using the following tips experienced fitness professionals, can make the work most productive and safe:

  • it is necessary to strictly follow the correct technique.

For example, when performing squats you should constantly locking the back in an upright position, before lowering the pelvis to take him back, keep the knees parallel and to prevent the removal of kneecaps over the line formed by the toes. Thus, by incorporating various squats in a gym, remember that when you narrow the production stop, you can overtax the posterior cruciate ligament of the knee, especially if there are violations in the technique. Option exercise in which the feet are wide apart, on the contrary, reduces the load on the area. In addition, it should be remembered that most of the people injured are not in a time close squats, and on preparatory and final steps, when the rod is removed or returned to the rack. For this reason, it is necessary to observe safety rules during the whole period of work on the development of the muscles of the legs;

  • periodically to practice deep squats.

Including them in the program of fitness training at the stage when the skill classical technique worked out well and there is a need to diversify the training process, to avoid adaptation of the muscles of the lower extremities to provide for her load;

  • in your fitness activity for the legs should not fully straighten the knees to reduce stress on them and prevent injury.

This rule applies to both active and negative phases of the exercise;

  • it is recommended to change the number of repetitions.

This is necessary for complex stimulation of muscle fibers, which not only strengthens muscles, but also develops strength and endurance. A small number of iterations with the maximum weights promotes muscle growth and boosts physical strength. Mnogopotochnoy work with a small work weight forms of relief and improves endurance.

Example of stretching exercises of the muscles of the lower extremities

As mentioned above, during the fitness classes you need to do the stretch between the execution of training movements. In the complex, aimed at stretching the muscles and connective tissues of the lower extremities, may include the following elements:

  • Standing straight, put one foot forward, putting it on the heel. Bend over, trying to bring the chest to the knee, and reach out a hand to the toe of the foot. Sin it should be upright, maintaining the natural curve in their lower back. At the bottom of the slope to stay for 20 seconds, straighten up and repeat the exercise, pushing forward the other leg.
  • Stand near the wall, sticking his hands in the chest, take one leg back and put it on the entire foot. Next, you should press the heel into the floor for 20 seconds. After this time bend the knee laid back lower limb. Feeling the stretch in the soleus muscles, to pause the exercise for 20 seconds. To fasten the leg and repeat all the steps in order, pushing back the other lower limb.
  • Uses photographs Shutterstock

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