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Saturday 16 January 2021
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A few leg exercises and my home-leg workout ! | Няколко упражнения за крака + моята домашна тренировка

Legs are a very large muscle group which should not be ignored and must be trained equally with any other muscle group. Unfortunately, most training people put it aside since the upper body is the one to boast about more often. In this article we’ll talk about how to train your legs, what sort of exercises to do and how often to do them.

Some people say „I go running – that’s enough exercising for my legs,“ but it’s not! Cardio workouts are not sufficient for a complete legs workout. Therefore I advise each training person to have 3 days intended for upper body training and one day particularly for training legs.

Exercises:

There are plenty of exercises you can do for training legs: Squats Definitely the most common exercise for legs. You can squat with your own body weight, and if it’s too easy for you, you can add some extra weight.
Клек напади клекове крака

Squats

In my opinion squats should be performed exactly the same as any other exercise – slowly. Also I think you should lower until your legs and body at 90 degree angle. Squats exert the entire body – thighs, abs, back, calf – what can be better than this? :)

 

 

 

Lunges

Lunges are another good exercise for legs. I have noticed they exercise abdominal muscles mainly. Performance should also be slowl until the front (leading) leg bends to 90 degrees, i.e. slightly more than what is shown in the picture.

 

 

 

Thigh extensions

If you go to the gym do not miss the thigh. It is another good exercise to build large legs. When performing it lift the weight up to the highest point until your legs straighten, then lower until your legs bend at 140-150 degrees. If you resist the weight down to the starting point, at 90 degrees, exercise/ load over your knees is 3-4 times higher – and there’s a great risk to get injured.

However, if you train at home and only have about 20 kg extra weight, you can do a complete workout

This is my leg program which I perform at home !

Warm up

2 sets of 20 squats without weight + 1-2 min rope jumping

Workout

Set 1 – Squat without weight – maximum number of repetitions.

Set 2 – Squat with weight – maximum number of repetitions.

Set 3 – Squat without weight – maximum number of repetitions.

Set 4 – Squat with weight – maximum number of repetitions.

Set 5 – Squat without weight – maximum number of repetitions.

Set 6 – Squat with weight – maximum number of repetitions.

Sets 7 – Lunges of 10-15 repetitions on each leg.

Set 8 – Lunges of 10-15 reps on each leg. The additional weight I put is 18 kilograms. That’s all I have, but I’m happy with the results. That was all from me and about leg exercises, if you have any questions please drop me comment here or on facebook! :)




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