- Basic muscle groups of legs
- What is important to know about training
- Basic exercises from the training arsenal
Agree, thin legs look not very aesthetically. And both in men and in women. Thin legs look particularly ugly pump the legs of a girl compared to athletic hands. This is especially the so-called “beach” – the representatives of beach bodybuilding. For good reason, they appear in long shorts, showing only the upper part of the body for general review. In addition, the legs occupy a little more than half of all the muscles of the body, so it is on their development that the development of other muscle masses also depends.
How to pump up a girl’s legs? Is it possible to do it quickly and even at home? How many trainings should be a week at home, what exercises should I perform?
Basic muscle groups of legs
Legs are the focus of large muscle groups, they consist of the following: quadriceps, hamstrings, calf muscles. They also include buttocks. Let’s look at each of these groups individually:
- Quadriceps. This is the quadriceps extensor muscle. Located on the front of the thigh. He is responsible for extension of the leg, participates in the process of walking, running, swimming. Participates during the implementation of such basic exercises as squats with a barbell.
- Hamstrings. This is a biceps flexor muscle. It is located on the back of the thigh. He is responsible for flexing his leg, participates in the process of walking, running, swimming. Participates during the implementation of slow running such basic exercises as squats with a barbell, deadlift, Romanian draft.
- Calf muscle. The calf muscles are the muscles that move the shin. Due to them we can lift the body, get up on the socks. Participates during the implementation of such basic exercises as squats with a barbell, deadlift, Romanian draft.
- Buttocks. Buttocks are responsible for stabilizing the movement. The buttocks are the adductor muscles to the hamstrings
What is important to know about training
To make a body proportionally and harmoniously developed it is possible, only subjecting it to training. Persistence is the trait of a person who helps to see the result soon enough.
- Concerning the frequency of training at home. Podkachat legs and buttocks at home is not so difficult as it seems at first glance. However, we are forced to disappoint you – do not hope that this will happen quickly, especially at home, where the set of training pump the legs of a girl equipment, to put it mildly, is limited. After all, we are talking about building up a huge muscle mass. Legs occupy from 50 to 60% of all the muscles of the body. It is the muscles of the legs that are the largest muscle groups. They recover for a long time. You will not be able to train your legs more than once or twice a week. For beginners, we strongly recommend that you train at home no more than once a week, gradually moving to two-time leg training at home.
- All muscles must work together during the performance of one exercise. To quadriceps, hamstrings and calves worked in a complex, so that almost 60% of all muscles of the body were actively involved in the work, it is necessary to perform basic, complex, multi-joint exercises. In our case, these are squats, deadlifts, Romanian drafts. Yes, at first glance, they are not very convenient to carry out at home, because you will need a bar. But we hasten to please you: these very exercises can be performed in a lightweight version – with weights.
Basic exercises from the training arsenal
- Deadlift. It can be said, it is with him that the exercises for the development of the widest muscles of the back, biceps hip, buttocks begin. Strengthens the lower back. In addition, during the execution of the deadlift, many other muscle groups are actively involved in the work. There are several options for performing deadlift – classic, sumo, half-sum (intermediate version). Work in a large or medium range of repetitions with moderate weight. If you want to increase the mass, then do not climb on a large working weight for this exercise. We recommend doing 8-12 repetitions for 3-4 approaches. You can do it with the weight of a house.
- Squats. The basic basic exercise for building muscle mass and the development of all the leg muscles (quadriceps, hamstrings, calves and so on) without exception. In addition, all the muscles of the body and back are located in the static tension (press, loin, lats, trapezium, neck muscles). Why is it important to do sit-ups? Because the squatting pump the legs of a girl forces all large muscle arrays to grow, which causes proportionally to grow in smaller groups of muscles. You can do it with the weight of a house.
- Romanian draft. Like the deadlift classic is one of the main exercises for the development of the widest muscles of the back, hamstrings. Strengthens the lower back and works the buttocks. In addition, during the Romanian draft, many other muscle groups are actively involved in the work. Work in a large or medium range of repetitions with moderate weight. If you want to increase the mass, then do not climb on a big working weight. You can do it with the weight of a house.
- Falls with dumbbells. The falls are an excellent accessory exercise for quadriceps and hamstrings. In addition, perfectly works the buttocks. Suitable for all athletes without exception. He works well deep muscles of the thigh, buttocks, quadriceps. The essence of the exercise is to do in turn deep strides forward with each leg. We recommend doing 10-12 repetitions for 3-4 approaches. Can be performed with dumbbells at home.
Let’s sum up. Thin legs do not attach aesthetics to the body. Especially ugly thin legs look when a man has upper muscles, with athletic hands. In addition, the legs – this is more than half of all the muscles of the body, so it is on their development depends the development of other muscle massifs. It is not so difficult to pump feet, as it seems at first glance. This can be done even by training at home.However, any coach can disappoint you: do not harbor empty hopes about speed. This will not happen quickly, especially when training at home, because the development of such a powerful muscle group needs a lot of time. The legs consist of the following large muscle groups: quadriceps, hamstrings, calf muscles. The main exercises that you can do at home with weights are squats, deadlifts, Romanian thrust and lunges. The deadlift load mainly loads the hamstrings, buttocks, calves; Romanian traction – the same muscle groups. Squats and lunges load quadriceps, hamstrings, calf muscles.
Finally, we wish readers to be friends with the sport and always take care of their health! Movement is life. If you are at least not at full strength, but steadily doing sports, then, believe me, you are in a much more advantageous position than those who are trying to break the veins, intensely engaged for several months, and then throws, disappointed in training pump the legs of a girl and a healthy lifestyle . Remember that consistency and regularity are the main principles of any training. The result needs time. You should be engaged in a quiet working mode, not chasing after a momentary result. And only in that case, in a few years you will be able to achieve good success in sports.