Pumped legs are hard, but you can

Beautiful and pumped feet are a dream for many. It is a pity that it is difficult to reach it, and people, not having achieved a quick result, give up this occupation. But the body will not be harmoniously developed if the legs do not look properly.

To the same extent, this applies to both men and women. Just in the concept of "pumped feet" different people invested different meaning. For someone it is a mountain of muscles, and someone dreams of a beautiful and fit appearance. To achieve the result, you have to work anyway.

How to pump leg muscles

Regardless of what kind of result you want to achieve, the work is built on the same basic exercises, which, with skillful combination of them, will provide a load on the entire musculature of the lower extremities. Roughly speaking, the muscles of the legs can be divided into flexors, extensors and reducers. And the exercises, which ideally train them, are all kinds of sit-ups, attacks and rises on the platform.

Many will ask how the simulators work. If you look at those that are designed to give work to your feet, then they are also basically based on these exercises, because, for example, by pressing with your feet and squatting, things are very similar. Simulators only help to create the necessary load, the type of which is determined by their specific types. Separately it is necessary to tell about those kinds on which exercises on flexion and an extension of muscles of the bottom finitenesses in various positions are carried out: sitting, standing, lying on a back.

With simulators everything is quite simple: there is a specific type, designed to work out those or other muscles. Yes, and there is someone in the room who can ask.

And how can you swing your legs beyond? You can do this at home, but few people will need equipment: a step-platform, dumbbells, a bar with different weights. For the sake of justice, it should be noted that it will not be easy for beginners and without weighting. Therefore, you can start at home, gradually increasing the number of repetitions.

In order to pump the calves of the legs, you can start with jumping rope. Just like in childhood. To begin with, at least 50, and if you can do more - well, you can gradually increase the number to two hundred. The second effective exercise for working out this group of muscles are the lifts from the full foot to the toe. Is it easy to give? You can do it on one leg.

Thigh muscles work during squats. If there is a bar with a small weight - fine, it will help give a good load. There can be several starting points:

- Legs on the width of the shoulders, parallel to each other (load on the front and back surfaces of the thigh);

- the legs are wide, the toes are diluted (in this case, the inner surface of the thigh will also be removed ).

Using the platform and dumbbells, an exercise called pacing is performed. It will help to work the buttocks and the back of the thigh.

The so-called Romanian ascent is recognized as very effective . The starting position: the legs are shoulder width apart, the back is even. The inclines are carried out with the pelvic retraction, while the bar or bar from it slides along the front surface of the leg. It is extremely important in this exercise to keep your back straight and lean on your heels. Exercise will help build up the muscles of the buttocks and the back of the thigh.

And, of course, the attacks mentioned above. When performing this type of exercise, it is important that the knee of the front leg when bending is perpendicular to the floor. Lungs can be carried forward, backward and sideways.

Performing any exercises to strengthen the legs, you need to carefully monitor the technique, since, carried away by weight and forgetting the correctness of the situation, you can not get the desired result. This is at best, and at worst it is fraught with trauma.

What else do I need to know?

Of course, slender and pumped legs are not only the result of working in the gym. So, many people before starting a power job, it is necessary to throw off the extra pounds and increase the overall level of endurance. For this work, programs aimed at "drying" the body are often used. These include running, walking and cycling (including Cycle).

The second aspect, which should not be discounted, is that complex combinations of attacks are often difficult to do, including due to poorly developed sense of balance and coordination of movements. Training of these muscles is a necessary step for the inflated legs to cease to be a pipe dream. For this, exercises using the Bosu balancing platform are also effective.

Having gained patience and self-pity, you can tighten your body even at home, although it is better to perform power work in the hall, under the guidance of an experienced instructor. In this case, pumped legs and good health are provided.