Many girls want to have slender legs and round buttocks.At the same time, and for men, any training program should include exercises for the lower body.Safe to say that the exercise in the gym at the feet of men and women are almost identical.Sometimes a different technique and execution, of course, the curb weight.But let's take first things first.
General
girls is much more difficult to pump up the upper body, and men - lower.This is due to genetics, in particular the fact that the majority of muscle fibers in the floor is strong in the upper body, and a weak - on the bottom.Therefore approach to training and exercise equipment should be somewhat different.Girls, for example, often want to lose weight in the legs, while men build muscle mass.
So, we will not delve too much into why some have thin legs, while others - complete.Let's look at an effective exercise in the gym on their feet.They are a huge number, but to get the proper result is sufficient to carry out only a few of them.
Regularity of training
Before you transfer the exercises, I would like to say a few words about the frequency of workouts.This is a pretty important point.For example, loading too many legs are not recommended, as it is likely to overtrain and do not achieve adequate results.At this time, too sparse training will have no effect because of insufficient loading.Therefore, the intensity and amount of training, focused on the legs should be individualized.
If, as an example consider the classical training program 3 times a week, the legs are loading 2 times.One of the training must be severe and include basic exercises, the second track.Another important point - aerobic exercise.For weight loss is necessary, but for a set of masses, on the contrary, is contraindicated.Therefore, the girls need to run, well, guys - on request.
basic exercises leg muscles
One of the basic exercises that should be done, regardless of gender and age, - squats.This is a fairly energy-intensive exercise, so it should be done at the beginning of the workout.Here it is necessary to choose the right operating weight.It is advisable to do 8 to 15 repetitions in one approach.The number of approaches - 3-5.
Initially, the most difficult - is to master the technique of execution.If you squat more weight, use a belt that will keep your lower back in a fixed position.As for the technology as a whole, for a maximum load on the rear legs are set to slightly wider than shoulder width.At the same socks should be slightly turned and look in different directions.If you mix the load on the quadriceps thigh, the legs are placed already.Back during the squat should be flat.In no case can not be separated heel from the floor, when you get up.There are other exercises on the muscles of the legs, which will lead them to the tone.
Best for buttocks
can not imagine training program without attacks.This is a basic exercise for constructing convex and rounded buttocks.Technique is simple enough, and it will be able to master even the novice.You have to make a step forward with one leg and bend it 90 degrees.At the lowest point needed to stay for a couple of seconds, then the same attack is on the other foot.
usually enough to do 3-4 sets of 8-15 times.If you are doing with the weights, the number of repetitions must be less than when training without weights.With circuit training you can perform lunges back and alternate them with similar exercises, for example, with rises on the bench.In general, these exercises in the gym on their feet are better suited for the construction of spectacular form, rather than volume.Therefore, if you have problems with weight, it is best to build a little muscle squats, and only then proceed to the attacks.
Romanian thrust
Many famous fitness trainers recommend the girls to perform exactly the Romanian deadlift.Ironically, it is aimed at the elaboration not back, and the legs and buttocks.There are so-called problem areas.These are the places that most difficult to give the desired shape.This applies to the inner and rear part of the thigh and buttocks.Romanian great attraction is working these muscles.Such exercises in the legs and buttocks, as the thrust must be carried out correctly.If the equipment is broken, then the result will not please.
Technique is as follows.It should be smooth and straighten his shoulders.Then, a little bend at the knees and your feet should be slightly narrower shoulders.Next, you need to bend over.This back should be perfectly straight, which is a must when the Romanian draft.In the neck should be taken to his grip slightly wider than shoulder width.Lifting is carried out smoothly.When you straighten up, then inhale and slowly bend forward.Back during the whole approach must be flat.
What exercises for legs and back need to perform?
Training should be based proportionately.That is why the legs and back need to load evenly.That is, if you do squats or Romanian cravings, do not forget the pull-ups, hyperextension, deadlift, thrust behind the head of the upper unit, and so on. N. However, performing these exercises is chaotic, you are unlikely to achieve the desired result.
So one basic exercise must be supported by insulating 1-2.For example, when it is advisable to perform squats in the flexion and extension of the hamstrings to quadriceps.All this is done on a special simulator.If your goal - to work out a relief and not gain weight, then use the weight as low as possible.To build muscle weight, on the contrary, should be increased.A set of exercises for the legs should be reasonable and not too heavy, but not easy.As for the back, then this part of the body best suited deadlifts, pull-ups, pull the dumbbells in the slope of the belt and so on. N. Again, in the program of training must be present on one parent and a few isolation exercises.
How to achieve the desired result?
Well, and now - the most important thing.Trenazherka - is one thing, but what if the feet do not lose weight, and in general there is no visible result.In this case, you definitely need to revise your diet and exercise to use leg slimming.This is the same base, but with a large number of repeats and low weight.As for the diet, it should be a low-carb.Daily calorie intake should be less than consumables.This is not to say that during the day you will constantly feel hunger.Suffice it to only eat something that is not deposited on the flanks.For example, soda, fatty and sugary foods is desirable to exclude from the diet.But veggies are a priority.
Due attention should be paid to aerobic exercise and warm up before exercise.It is advisable to run a few times a week.It is perfectly tones the muscles and body in general.In addition, running a positive effect on the heart.
Conclusion In this article, we reviewed the most effective exercises for the legs.Of course, this is not the entire list.There gluteal bridge, front squats, and more.Each exercise is designed to work out a particular muscle.If you develop an effective diet and exercise program, you can achieve amazing results quickly enough.Usually there is no fitness without dieting, do not forget about it.
All exercises in the gym on their feet must be carried out in a measured pace.Rest between sets should be no more than 2-3 minutes, otherwise the muscles gradually cool down and will no longer be of effect.The priority of your workout should last no longer than an hour.
Basically, that's all you can tell us about what exercises to his feet and ass, and back to do.Go in, eat right, get enough sleep - and the result will not take long.
