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Fitness for leveling feet: exercises and workouts features

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Fitness for leveling feet: exercises and workouts features

The contents

  • The need for fitness workouts for leveling feet
  • The best exercises for legs
  • Effective exercises

It is impossible to imagine the modern body of an athlete without a nice beefy legs with visible relief. Feet – not a problem area for study, but to develop the muscles of the lower extremities also requires time and competent approach. Correct training is important to create a personal training plan and choose the most effective exercises for the calves and thighs.

The need for fitness workouts for leveling feet

Work on the muscles of the foot always begins with the selection of the most effective fitness workouts. Both men and women when choosing the best complex foot should be based on a variety of factors: your weight, age, level of physical fitness. Just the right power and combined training is able to pump the leg muscles effectively and without harm to health.

Why is it so important to work on the legs? Trained the muscles of the legs allow you to:

  • improve your overall strength endurance;
  • to take the body to the correct position in space;
  • to avoid various diseases of the joints, soft tissues and blood vessels;
  • to normalize the metabolism;
  • to establish an intensive circulation in the belt of the lower extremities.

In the legs there are many muskulaturnoy groups, but the qualitative study in this area requires, first and foremost, the largest of them:

  • the quads (quadriceps muscles of the thighs);
  • biceps (two-headed muscles of the thigh zone);
  • calf muscles;
  • the soleus muscles;
  • the large gluteal muscles.

For uniform pumping of the legs all the above muscles you need to develop or separately from each other to separate the fitness training or complex with other areas of the lower body.

The main feature of lower limb muscles – high degree of adaptation to stress. The muscles of the legs well developed with the help of power loads, but to avoid stagnation the training classes regularly need to diversify, combine and rotate. Otherwise, the muscle fibers get used to the same type of loadings, and the effectiveness of the training is reduced significantly.

Also remember that people who are overweight is problematic to pump up athletic feet. Leg exercises will help develop muscle, but without General weight loss relief will not be noticeable due to the presence of large quantities of fat deposits.

In this case, experts recommend to refer to intense cardio mixed type: interval run, dance group programs, step-aerobics and swimming.

The best exercises for legs

Standard leg exercises pump of the lower limb the most effective. One of the main advantages of the system – the possibility of additional shells weights (kettlebells, barbells, dumbbells, bodybare), so trainings become several times stronger and more effective.

Men and women can refer to the following exercises to pump the legs:

  • Lifting on socks.

Most uses of the gastrocnemius and soleus muscles, allowing you to make the legs proportional and relief. Lifting on socks in the squat increases the pressure on the target zone.

  • Squats.

Can run with medium setting stop and extended (plie). In the first option most actively working the gluteal muscles and calves, second the quadriceps and hamstrings. You can do squats with various types of special equipment: dumbbells, weights (front), barbell (chest), bodybare (at arm’s length).

  • Pull foot to buttocks.

A simple but effective exercise for pumping the gluteal muscles and biceps muscles of the thighs.

  • “Scissors”.

Effective physical exercise, in addition to feet which includes work and abdominal muscles. Pumping the soleus muscle, and quadriceps and buttocks.

  • Attacks.

One of the best physical activity for strengthening and tightening the thigh muscles. Performed with weights or without. The difference in direct attacks and side. The second option is often the final stage of the fitness training because the process executing it successfully stretched ligaments, tendons and muscles throughout the length of the legs.

  • The gluteal bridge.

The ideal load for pumping the gluteal and femoral muscles. When using fitness bands or elastic expander the load intensity is significantly increased.

  • Jumping rope.

Combo cardio-strength exercise at the same time allows you to get rid of fat, strengthens the muscles and removes sagging legs.

  • Leg swings.

A great load for strengthening the thigh muscles (front and back). Can perform in the simulator or crossover with elastic expander.

  • A standard plank.

Isometric load to strengthen your calves, thighs and gluteal muscles. The fatty deposits on the side surfaces of thighs to get rid of a side rail.

In addition to working with their weight or with shells, legs will also help to work on the different machines. In terms of the gym most effective will be the work bench platform, training on the rowing or the elliptical trainer, static bike, treadmill. Instead of the treadmill running belt to a set of basic loads can include street Jogging or active walking in the morning.

Effective exercises

Before the start of classes an athlete must be a personalized exercise program or refer to the model complexes.

There are several basic exercises for the legs, a set of loads which depends on different factors: the physical fitness of an athlete, his age, weight or athletic goals.

To make the following complexes is recommended by the circular principle: all exercises are performed one after another 4-5 cycles. At the advanced level, you can do under the regime of a three-day split: Monday practice the first complex on Wednesday – the second set on Friday – the third.

Complex No. 1 (for beginners).

  • Warm-up (5-7 minutes).
  • The rise of the toes in a sit position (3х15).
  • Squats with kettlebells or dumbbells (3х15).
  • Scissors lying on your back (3х15).
  • Jog on the Jogging strip (5 minutes).
  • Gluteal bridge (3х15).
  • Complex 2 (for more experienced athletes).

  • Warm-up (5-7 minutes).
  • Rise on the toes in standing position (4×15).
  • Lunges with dumbbells or a barbell (4×15).
  • Squats with a wide production stop with weights (4×15).
  • Cardio on a stationary bike (about 5-7 minutes).
  • Gluteal bridge (4×15).
  • Basic plank (30-60 seconds).
  • Complex No. 3 (for advanced athletes).

  • Warm-up (5-7 minutes).
  • Pull the legs to the buttocks with the weights (5×15).
  • Squats with a barbell on his chest (5×15).
  • Lunges with dumbbells (5×15).
  • “Scissors” in the prone position (5×15).
  • Jumping rope (7-10 minutes).
  • Gluteal bridge (5×15).
  • Side plank on each side (30-60 seconds).
  • Leg swings (5×15).
  • Rise on the toes without complication (5×15).
  • The emphasis on law enforcement fitness training and alternating them with cardio will allow men and women to obtain elaborated throughout the length of the leg from thigh to calf area.

    Uses photographs Shutterstock

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