The Quickest & Easiest Way To Legs Workout
For Men with dumbbell or at home :-
Legs Workout
For Men , Whether you are doing
your sports performance, gym exercise, or any daily functional fitness, all
these get strength from our lower body. Here the body below means our legs.
Yes, even if the base is strong, the house will be strong
And
it is also a sign of strong fitness. Many beginners do not exercise the legs ,
and this results in a huge imbalance in their upper body and lower body.
Just
think of how a heavy body has developed on the top and how the legs will look
thinner below. Today in this article we have given information about the
exercise of perfection legs, before exercising we should also know the way of
doing it, which is in the article given below.
From here you can do both how to
do leg workouts at home and how to do Legs
Workout For Men in the gym, and
also you have to pay full attention to nutrition. So let's start today's
article.
Legs is a
very big Muscles Group like -
- Quads
- Hamstring
- Glutes
- calf muscles
It becomes
very important to train these body parts for Leg Workout, but many people
Ignore Leg Workout, they do not pay attention to their lower body, they keep
targeting their Uper body.
By Lower
Body we mean - Muscles of Legs
Legs Workout
For Men is not just for quads and hamstrings, these exercises strengthen
your core muscles and improve your body balance and provide additional benefits
for things like Grip Strength.
Quadricep
The quadriceps is a group of muscles that lie in front of the thigh. The quadriceps are four different muscles: the visceral lateralis, the windowsis medicine, the vistus interduus, and the rectus femoris.
Hamstrings
The hamstrings are the muscles in
the back of the upper leg and their group of tendons. Hamstrings flex the knee
joint. Hastings are used in walking, running, and many other physical
activities.
Glutes
The muscles of the glutes are the
group of three muscles that make up our butt and these three muscles are our
gluteus maximus, gluteus medius and gluteus minimus.
Calf
Calf is the lower part of our hind leg.
Calf is known as just two muscles. Soleus and Gastronemus.
These precautions were taken before
starting the legs workout
[A] Do not put the foot on the sled
properly
Many people
keep the heels slightly out while leaning on the sled. If the heels are not
fully supported in the sled, it causes a lot of pressure on your knees as your
full force does not apply to the sled when the toes are out.
[B] How to push the weight
You should
never lower the weight too much while doing leg press. Actually, when you bring
Slade very close to your body. Then push the weight back, applying strength
from the stomach. Those who do so put their lower backs in great danger. Your
lower back or lumbar spine is largely fixed, you cannot make it as round as the
waist. Always bring the slade as close as possible, after which you do not have
to lift your back.
[C]Feet straightening
Locking the
knee is called straightening the leg completely. You should never do this,
never fully straighten the leg. People often lock their knees to breathe in
between sets. This position is very dangerous for the knee. Your knee can turn
into vomiting direction at any time, and anyway resting between sets spoils the
set.
[D] Knees inward
This is usually
done by people of low strength. This position is also dangerous for your knee
because it can damage the ligament. People who have back pain also do so. This
makes the hips feel relaxed, but it is completely wrong. Letting the knees
remain in their natural direction is the most appropriate.
[E] Lay hands on knees
This often
happens with heavy weights. The hands automatically go to the knees and we push
the weight while pressing on the knees. This gives support to your knees, but
your waist position deteriorates, which should be completely straight. There
are two handles on the side of this machine and believe it they are not for
decoration. Keep your hands on them and hold them tight when the weight is
heavy.
1. Legs workout for men at gym:-
[A] Legs workout for men :- Barbell squat
The first exercise
for legs is Barbell Squat which may be a compound exercise. This exercise helps
within the development of overall legs.
How to:
To do squats, first of all do an overall body
warm-up.
Make your legs slightly wider than the width
of the shoulder and keep your fingers out.
Retract your shoulder backwards and keep
Barbell well on the traps.
Keep your back straight, do not move back and
forth much.
Keep your core ie Stomach tight.
When you go down, take your Glutes up to 90
Degree Angle.
Sets – 3
Reps 8 – 12
By doing
Barbell Squats in Legs Workout, Mobility Issue, Flexibility Issue, Neck Pain
and Lower Back Pain do not allow you to apply the squats, then you play this
exercise by applying Bulgarian Spilt Squats and by exercising it you learn to
apply the squats indirectly. Can
[B] Legs workout for men:- Bulgarian spilt squats
By this
exercise, you do not have back pain, it improves your balance and mobility.
How to:
To do this exercise, first of all, put 1 foot
behind the bench .
To apply this exercise, keep your back
straight.
When you go downwards, do not let the knee go
beyond the toes.
Do not use any dumbbell at the beginning, then
you can use dumbbells in this exercise.
Sets - 3
Reps 8 – 12
[C] Legs workout for men:- Leg Press
How to:
To do this exercise, first of all you have to
maintain a stable body, from your hips to your uper back, it should be on the
bench pad.
The position of your Feet should be consistent
with the width of your shoulder.
Make your fingers slightly outward.
When you bring the machine pad down, touch
your quads only to your oblique.
When you move the machine pad upwards, do not
straighten your legs.
Sets - 3
Reps 12 – 15
[D] Legs workout for men :- Deadlift
- This
exercise is considered to be very good exercise to grow our Hemstring. Through
this exercise, our glutes are also activated and the effect of this exercise also
falls on the lower back.
How to:
To do this exercise, first of all, make the
grip of your hands on the surface slightly, according to the width of your
shoulder.
Uncover your shoulder with your shoulder
width.
Keep your back straight.
While doing this exercise, you've got to feel
more and more stretch on your hamstring.
Sets - 3
Reps 12 – 15
[E] Legs workout for men :- Glutes Bridges
This
exercise is the best exercise to grow our glutes. The genetically glutes of the
logo are very weak, but through this exercise, the glutes of the logo can come
in the right shape.
How to:
To do this exercise, first of all you have to
take support by keeping your back on a flat bench.
Uncover your shoulder with your shoulder
width.
When you lift the barbell upward, keep your
back and glutes upright.
At the beginning of time, do not use wet
plates in barbell.
Sets - 3
Reps 12 – 15
[F] Legs workout for men :- Seated calf raises
Through this
exercise, we will target our calf muscles. We have seen that many people do not
train their kafa, but it is not that without kapha muscles there is no overall
development of our legs.
How to:
To do this exercise, first of all you have to
sit on the seated calf raises machine and adjust your legs in the machine.
To get support, hold the machine with your
hands.
You have to bring your heel, ie the heel
upwards and slowly downwards, as much as possible, you have to do this exercise
slowly.
Sets - 3
Reps 12 –
2.Legs workout at home :-
[A] Climb the stairs -
If you do the job and you do not have time for the gym, then you
should climb the stairs in your office. The faster you climb the stairs, the
more your muscles will stretch.
[B] Floor leg toning-
Place your hands on your hips. After this, put the knees of both your
feet on the ground and now stretch one of your feet without touching the
ground.
[C] Step up leg toning-
Lay a mat and slowly move your feet forward and after a while bend
your other leg backwards.
[D] Cycling-
This is the easiest and best exercise to tone your feet. This gives a lot of
knee and thigh exercise. So whenever you get a chance, go cycling every
morning.
[E] Jogging -
This is the simplest. Although it takes a lot of time to reduce fat from the
feet, it is a good Legs workout at home without spending.
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