Many people pay attention to their arms, chest and back when choosing exercises for training. These body parts are always admired, but not everyone pays attention to the ability to train your legs.
Despite the fact that they are overloaded every day, only the right training will make them look attractive.
Gym leg workout for men - basic guidelines
Before considering certain exercises, you need to pay attention to general recommendations, the observance of which will allow you to achieve the best result.
The main recommendations are as follows:
- The training should be in full force, otherwise you will not be able to achieve a good result. Severe muscle groups require high working weight exposure. Half strength training is carried out by many, since the basic exercises are characterized by high difficulty. After pumping the legs, all the muscles should be felt at once, climbing steps will be difficult.
- The bench press should be carried out using special equipment. As practice shows, due to the location of the back on an inclined surface, the load on the legs can be increased by 2-3 times.
- Often there is a case when pancakes are placed under the heels at the time of the squat. This significantly reduces the load applied. If the exercises are done at the beginning, then at the time of the squat, the buttocks are pulled back a little. This avoids further knee problems that many athletes are familiar with.
- Different stop settings allow you to achieve better results. This is due to the fact that over the years the body begins to get used to the exerted load. A wide stance allows you to shift the load on the inside, with a narrow one on the outside.
- Deep squats should not be avoided. Often there is a situation when the movement is not completed completely. The thighs should be located at least in the same plane with the floor, as otherwise it will be almost impossible to achieve the result. The deep squat allows you to work all the muscles, it is much harder, but the benefits will be much greater.
- Stretching should be done in order to provide sufficient flexibility in the body. Over time, it can decrease significantly. Some exercises restore the length of the muscle tissue.
- The back of the thigh should be worked out separately. Despite the fact that at the time of squats this part of the muscles is involved, a special simulator is used to work it out. This increases the potential load and provides an attractive appearance.
- Training should be with plyometrics. They consist in performing jumps and snatches.
Each exercise must be approached with great responsibility, since even minor mistakes can reduce the effectiveness of training. However, only with time can the possibility of making mistakes be eliminated.
Basic leg exercises
Providing the right effect on muscle tissue allows you to change their appearance and condition. For leg training, the following is often performed:
Squats
Aimed at developing volume and strength.
How the load will be distributed depends on the correct position of the legs:
- The interior design is provided by a wider strut.
- At the time of squatting, you need to be careful, since a mistake leads to injury. A common mistake is incorrect back position.
- The increase in load is carried out at the expense of the bar, while squatting, the effort is transferred to the heel.
Dumbbell Squats
It is carried out in the absence of a power frame, as well as in case of back problems:
- The depth of the squat is largely dependent on the correct placement of the dumbbells.
- The technique consists in placing the legs shoulder-width apart, dumbbells are taken to the sides, after which squats are performed.
- Working with dumbbells provides for the maximum number of repetitions, it is forbidden to tear off the heels.
Front squats
They are carried out by placing the bar not on the back, but in front, on the upper part of the chest. Feature in redirecting the load to the front of the body.
It is suitable for those who feel pain at the time of squats. A certain location of the load provides the study of the quadriceps.
For such a workout, a special setup is required, the legs are shoulder-width apart, the bar is placed in the front. You need to do a deep squat, otherwise the effectiveness of the exercise will be low.
The starting position is taken by placing the legs wide, after which the bar is fixed and removed from the mount. It is recommended that you do the exercise with someone belaying.
Smith Machine Squat
Performed frequently because the use of such equipment excludes the possibility of injury. This is due to the rocking motion during normal squats, which loses stability. A high degree of control allows for deeper squats.
However, there are two main drawbacks: the exercise can be performed exclusively in a certain direction and can be uncomfortable, and stabilizing muscles are not involved, the development of which also deserves attention.
The starting position is taken with the legs shoulder-width apart, the bar is placed on the shoulders, carefully removed and a squat is done. At the time of removing the bar, you need to move back a little.
Leg press
It is the main part of the arsenal of methods for increasing mass and strength. The main purpose of this exercise is to work out the quadriceps and muscles of the back of the thigh.
The result depends on the quality of each approach. Depending on the design features of the device, it is possible to push off the weight or push yourself off the support.
After choosing a suitable weight, the starting position is taken, on inhalation, the bar is lowered, on exhalation, press. Hands are located near the latches.
Hack squats
They are carried out using a special simulator, which allows you to reduce the degree of load on the back. The main load is on the quadriceps and the back of the thigh.
For best results, place your feet slightly higher than usual:
- The exercise should be started from the correct position on the simulator, the shoulders rest against special elements, the back is tightly pressed.
- The press is performed on inhalation, lowering on exhalation.
- You need to be extremely careful and do each approach smoothly.
Dumbbell lunges
They have a complex effect, training can be performed even at home. To work out all the muscles, the movement must be carried out in full amplitude. When squatting with a lot of weight, it is not recommended to put your knee on the floor.
It is often believed that such training is not beneficial. As a rule, this is observed when making mistakes and poor development of stabilization muscles, since it is difficult to maintain balance.
The starting position is a straight stand with dumbbells, the back is even, after which a lunge is performed, the load is redistributed to the bent leg. After performing the action, a return to the starting position occurs.
Experts recommend learning how to do the above exercises correctly, since they are often enough to achieve the assigned tasks.
Exercises for the muscles of the back of the thigh
This muscle group is also given special attention, for which certain exercises are performed. They are as follows:
Leg curl in the simulator
Curls are performed in almost every gym. In some cases, each leg is worked out in turn, which allows you to achieve the best result. Bending should be done with caution by those with back problems.
The lesson should be started from the correct position on the simulator, the upper body is fixed with the hands. On inhalation, the legs bend; on exhalation, they slowly return to their original position.
Standing leg curl
It is carried out for a comprehensive study of the thigh muscles. Each approach is designed to work out a muscle group of one leg.
At the time of the main actions, the back is not involved, therefore this training option is widespread. To begin with, you should correctly position yourself on the simulator, and then perform alternate leg flexion.
Deadlift on straight legs
The exercise is difficult, especially for beginners. Correct execution can build mass and strength. Legs are shoulder-width apart, at the time of execution you need to be careful, as otherwise there is a possibility of serious injury.
Exercise is prohibited in the presence of even a minor back injury. On inhalation, the barbell is lowered, the back is kept straight, on the exhale, the rise. The bar should completely touch the floor, with a delay of only a few seconds.
All of the above exercises should be done in the gym. If the process is controlled by a coach, then the likelihood of injury is low.
Exercises for the calf muscles
This group is also worked out exclusively when performing certain exercises.
They are as follows:
Standing Calf Raises
The most common method of exposure, the use of the simulator allows you to relieve the load from the back:
- At the time of the approach, the legs are shoulder-width apart, the effect is due to the traction of the socks.
- The starting position involves placing the toe on a special platform, the heels hang down.
- The lift is carried out at high speed, some machines have special handles to increase stability.
Leg Press Machine Calf Raises
Using the calf bench press will help you achieve the best results. A special simulator, in which the back is located on an inclined plane, eliminates the likelihood of injury.
Special restraints allow you to work out the calf muscles, fixation allows you to increase the maximum weight with a low probability of injury.
When positioned correctly, the socks are positioned so that the heels are free. After this, a short lifting of the bar is carried out.
Seated Calf Raises
- The load on the socks in a sitting position is the easiest, it is recommended to put your feet shoulder-width apart.
- Pancakes or dumbbells are placed on the caviar, it is important to distribute it correctly.
- In this position, only calves work. After that, an alternate weight lifting is carried out due to the separation of the heel, due to which the load falls on the toes.
Not everyone pays attention to this muscle group, but their study deserves attention.
Leg workout program
Only a specialist who knows all the features can develop a training program.
The most widespread are the following:
- The first workout involves doing five sets of squats for 10 repetitions, as well as lunges using dumbbells.
- The second is to do hack squats (4 reps) for 10 reps with the deadlift and bench press.
- The third is represented by squats, leg extension, deadlift flexion. Performed in 3 sets and 10-14 repetitions.
- The last workout is represented by bench press, flexion and extension, standing leg curls for 3 sets and 10 reps.
Despite the fact that the legs are used almost every day at the time of training, you should increase the load gradually. Otherwise, there is a possibility of injury. Only after gaining experience can you do all the exercises correctly.
