Workouts and exercises with the legs They are the fundamental part of the routine that a person has to follow in the gym. Basically we refer to a routine composed of exercises exclusively with machines, resulting in some worked and muscled legs.
It is important that before beginning the training, the necessary heating techniques. Within this initiation you have to mobilize the legs, ankles, knees and especially the joints, with this we make sure not to force an area that is not heated and thus not cause fearsome injuries.
Keys for a previous leg training
The warm-up will take just a little more than 10 minute workout. You should use cardio 5 minutes and joint stretches of another 5 minutes duration. It is essential to carry out this training control, so we base ourselves on using any technique better, we activate the nervous system for a greater approximation of the exercises and we will already have an existing connection between mind and muscle, so that the movement to be carried out later increases in intensity without causing injury.
Strides
In this exercise we will get the leg to work, mainly the part of the quadriceps. Standing with a straight back and hands on the waist, we will take a step forward bending the knee of the front limb until it forms a slightly right angle. Then we will return to the starting position making force with the other leg.
This exercise can be performed with a dumbbell in each hand. You have to perform ten repetitions with each leg, performing a total of 20 strides.
Squatting
This type of exercise It is a classic for any training routine. Several muscles can be exercised at the same time and with these squats we can use the weights to do it.
Stand up with both legs shoulder-width apart. We will place the back straight and with the weights resting on the shoulders and held by hand. You have to begin to flex your legs and hips while you bring your buttocks back and down. Then, you have to return to the starting position and always keeping your back straight. You have to do up to a total of 6 squats.
leg press
This movement is done thanks to a bodybuilding machine. we will get high almost lying down with the back and buttocks in contact with the chair. We place the legs at the middle height of the press and begin to push until we fully stretch both legs. This exercise allows us to use the weight for the push, we will be able to do 3 series of 12 movements in each one.
Hip thrust
With the Hip Thrust, the legs and some main muscles such as the glutes, the back are worked, and it strengthens the quadriceps and hamstrings. Is about a hip thrusting movement with a weight on top.
We will lie face up on the floor, bending the knees and supporting the silver of the feet on the floor, separating both legs at hip height. You have to raise the gluteus upwards leaving the feet and shoulder blades supported.
Strengthening the calves
Several exercises can be performed, but we will indicate the multipower function which is established with a weight machine. You have to support the tips of your feet on an edge or high place. After they are done up and down rocking movements with the weight pressed on the shoulders, with this type of machine or with some weights. The movement must be performed slowly to create that pressure in the contraction. can be performed 3 sessions of 12 movements.
Seated Leg Curl
This move will work the leg, usually the hamstrings. It is done with a machine where you have to remain seated. The desired weight is placed and the ankles supported on a pad.
You have to take the potholders with your hands and extend legs straight. We will push the mechanism down as we exhale, maintaining the contraction for a moment. Then inhale and return to the starting position slowly to perform the exercise safely.
Basic tips for leg training
Leg training is called lower train. It is important to train him within a muscular sport routine, from two to three days a week. Just two days is enough, where in the First day you will train with a lot of weight along with squats and press. On the second day it will be done intensely, but more relaxed, where we will use the quadriceps extensions on the machine and the aforementioned curl for the hamstring.
It must be remembered that squats and static strides in a multipower machine are important, although they are not so important to do a lot of muscle building. There is no other way to perform them, since they offer a kind of warm-up and help to avoid creating subsequent injuries.