Sat. Jan 16th, 2021

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Like a nut: 5 effective exercises for legs and buttocks

3 min read


fitness expert and founder of the brand Rakamakafit: “Girls can be divided into two groups: some are too full of feet, especially if it has the type of figure “pear”, flabby muscles of the thighs and buttocks, the so-called “ears”, cellulite. Or the other extreme — too thin legs, which can be considered as an anatomical tool for the study of the skeleton. However, all these flaws are disposable with the right approach, combining well-balanced diet and regular special strength exercises.

In order to become the owner of chiseled legs, it is important to consider one feature of the human body: we are not arranged symmetrically. This means that one side of each of us is “leading” or “inching”. So I do not recommend to train legs only joint exercises like squats, pull or bending, which involve two legs together. With this approach, one side always more, and there is a risk of unbalanced muscle development. As they say, one beautiful leg is fine but two is better, so suggest to focus on isolated exercises for the right and left sides. This way you can evenly and efficiently work the muscles in the front, back and inner thighs, strengthen glutes, and calves.

There is a misconception that strengthen and build leg muscles is possible only in the gym using special equipment and a large weight. It is not so! Well, not exactly. Of course, if your goal is serious muscle gains in the gym you will achieve it faster. However, if your goal is to strengthen and tighten the muscles without hypertrophy, exercising at home is ideal. Below are the most effective exercises which will “sculpt” beautiful feet”.

1. Lift the feet up from a standing position on his knees, with emphasis on the palm

Starting position — the emphasis on the hands and the knees. Back straight, not Flex the lower back, the neck is directed forward and is a continuation of the back. From this position, raise the working leg up. Don’t try to lift his leg higher due to the deflection in the lower back, the back should be smooth all the time. Lower leg and repeat movement. Then, switch the working leg.

Repetitions: 20.
Approaches: 4.

2. Dead lift on one leg

Position one leg on the bench back, back straight, not slouch, look in front of him. Take expander or behind the tape with both hands grip the top, body tilt forward. Smoothly lower yourself down and low, raise the body up by working the gluteus muscles and back of the thigh. Don’t slouch, shoulders back, the front leg collapses inward throughout the range of the exercise.

Repetitions: 20.
Approaches: 4.

3. The leg curl while lying on her stomach

Lie down on the stomach and on the exhale, slowly start bending your leg. At the peak, pause and slowly return to the starting position. Try not to take your pelvis off the floor. Perform the movement with maximum amplitude.

Repetitions: 20.
Approaches: 4.

4. The rise on the bench

Stand straight in front of the bench height of 30-40 centimeters, feet on width of shoulders, hands on waist. Relax your shoulders, straighten your back, look in front of him. Watch the center of gravity. The rise to the bench should be performed at the expense of the muscles of the front leg, and the movement to be slow and controlled. If you can not correctly perform the exercise, do step shorter.

Repetitions: 20.
Approaches: 4.

5. Leg swings back

Stand up straight, legs slightly bent at the knees. Back straight, don’t slouch, look in front of him. Face to the support and grab hold of her hands. Do max leg back. Complete movement, straining to the maximum gluteal muscle of the working leg. Fix the leg at the top for 1-2 seconds and slowly return to the starting position.

Repetitions: 20.
Approaches: 4.

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