Foot – and especially training exercises
FOOT – AND ESPECIALLY TRAINING EXERCISES
The development of leg muscles – it is an important task that a bodybuilder should take due consideration. Muscle mass feet depends largely on the birth data, many have naturally developed musculature, while others on the contrary legs have small volumes and very poorly to training.
leg muscles in bodybuilding is divided into 3 main groups: extensors (quadriceps), flexors (hamstrings) and calf muscles (gastrocnemius and soleus).
Foot coaching in amateur bodybuilding is secondary, and on it there are objective reasons. The first inflated legs visually reduce the size of the hands and shoulder-width apart, so fans are not recommended to focus on the legs. Secondly, the active leg exercise can lead to problems with joints for lower limb exercise can promote the destruction of the cartilage surfaces by using very large scales.
leg workout Features
Of great importance in the leg training plays a correct technique. Non-compliance with exercise equipment, often causes injury and reduce the effectiveness of the training in general. Before performing the exercises are always carefully follow the workout, it reduces the risk of injury, improves the elasticity of the ligaments and joints, improves blood circulation in the muscles and prepares the joints (increases the secretion of synovial fluid that lubricates the joint surfaces and prevents damage to the cartilage). In addition, leg training special importance is given to stretching after exercise.
Beginners enough to perform 1-2 exercises for the leg muscles. If your primary task is to increase the muscle mass of the upper half of the body, provided that the condition of the feet you are satisfied, then train enough legs 2-3 times a month. To the feet of development takes 3-4 month training. Training Professional program will depend on the purpose and type of lagging muscle groups: perform basic exercises 1-2 and 1-3 in the insulating lagging group. The optimal number of repetitions for the lower limbs than usual: the thigh muscles require 8 – 10 reps, calf muscle – 10 – 15, choose such weight that would set was made in advance.
It was found that the leg muscles very quickly adapt to the load, so you need to use supertreninga techniques:
supersets
Drop-sets
Slow negatives
Constant voltage during the set
Peak reduction
forced repetition
Summary
1. The leg muscles require a greater number of repetitions
2. Foot exercises should be performed slowly and highly technical
3. Legs quickly adapt to the load, so use supertreninga tricks
4. Do more abandoned sets
5. Perform each exercise until you feel a burning sensation in working muscle, this is especially true for the legs workout
Exercises for the legs workout anastrozole dosage bodybuilding
Exercises buttocks
Deadlift
Lean forward with a barbell
lunges
Exercises on quadriceps
Quadriceps extends the intas leg at the knee joint and is located on the front of the thigh.It engages in all exercises, where the increased extension of the knee. Quadriceps exercises listed in order of effectiveness.
Squats
Leg press
Hack Squat
Extension in the simulator
lunges
Exercises on biceps
Biceps located on the rear of the thigh and are involved in flexion of the knee. The exercises are listed in descending order of effectiveness.
Bending feet in the simulator
Hyperextensions
Deadlift with a barbell on straight legs
Lunges – negligible impact
Exercises calf (shin)
Rise on your toes while standing
Rise on your toes "donkey"
Note
The list of exercises for the legs only includes the most effective movements that stimulate maximum muscle growth. In order not to cause confusion on the part of the reader, at least effective exercises are not given.
