A suitable training plan is needed if you want to train your legs. With an effective plan, you can get toned and strong legs, which at the same time also release the important testosterone, and thus stimulate muscle growth throughout the body. If the leg work-out is designed properly, then you can get them in shape really well.
The leg consists of the upper and lower leg and the calf. All three "parts" are brought into shape during leg workouts, although the leg consists of many more individual muscles (11). There are exercises with which you can train very effectively, but you have to pay attention to the fact that the leg is trained differently in each work-out and therefore the exercises have to be chosen accordingly. In addition, leg training must be divided into three areas, workouts for health and fitness and professional bodybuilding.
Training the legs: annoying and without fun factor
Many people do not enjoy leg training and it is annoying, because you can see the legs buy, because they are mostly wrapped in pants. But you shouldn't put the legs down so far, because they are a very important muscle group and should therefore be subjected to a work-out just as often and extensively as the other muscles. Believe it or not, but the legs are the largest muscle group in the body, but they don't quickly catch your eye when you see them in relation to the rest of the body.
Training the legs is mostly done with multiple repetitions, as their muscles respond very quickly to load and thus absorb the stimulus for growth very well. However, squats are also a very effective work-out, for example:
The leg workout should always be done together with the shoulders, because both muscle groups can be trained with a medium weight and more repetitions. Thus, the squats and lunges can also be performed with two dumbbells, as well as the calf raises.
Effective exercises for the legs
The squats
Probably one of the most effective exercises for the legs is the squat. However, not only the legs and their muscles are required, but also the entire back, because this takes over the complete holding work during the execution of the exercise. To perform it, pick up the dumbbells and bend your upper body forward with your back as straight as possible, sticking out your chest. Then slowly bend the knees and perform an up and down motion.
It is important that the squats are not performed with a hollow back and that you only bend your knees until you reach a right angle. In this exercise, the legs are not fully extended, otherwise the joints would be damaged.
The leg press
This exercise can only be done in the gym, because it requires a machine. Here, you push a pre-set weight off yourself with your legs and then let it return very slowly. One of the biggest problems with this work-out is that you quickly overestimate yourself and put too much weight on. As a result, your knees take a beating. As with all training variants or work-outs, the following also applies to leg training: less is more, because health always comes first. This means when training the legs, you should only choose a weight that you can move 12 - 15 times. Here, too, the legs are not fully stretched out, so that the joints are protected.
A final note
You should always put as much emphasis on training the legs as you do on training the other muscle groups. Because just imagine a muscular body on thin stilts, that doesn't look good. The best way to train the legs is within a three split training plan in conjunction with shoulder training.
Effective training for leg muscles: New and used strength equipment for legs on fitnessmarkt.de!
Published on: 4 March 2015