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11Jan/130

Inner Lower And Upper Leg And Thigh Best Exercises And Workout Routine

leg-workout

leg-workout

What is the point of having bulging biceps and a huge chest if they lie on a pair of sparrow stalks ? . As the part of a man that women most like to stare at is their behind, so you've no excuse for ignoring your glutes

Legs contain half of your total muscle mass but none of us give them half of workout time to train leg muscle ?

Inner , Lower And Upper Leg And Thigh Best Exercises And Workout Routine :

The biggest muscles of the body are in Legs and glutes.  legs are essential at workout sessions as it can be explained why we see so many chicken legs on the beach . Bum is equally important which was discovered by a Men's health Fitness survey .

Quadriceps are the main muscles on the front of your thighs as the name suggests , quadriceps are made up of four heads that help to straighten knee and it also helps to stabilise  kneecap. Quads and hams work with your glutes every time one go from a sitting to a standing position .The hamstrings ( back of your thighs ) are concerned with extending hips and flexing knee.

 

Squat is the most effective exercise to build muscle mass on your legs, . This  force one to move heavy weights which stabilises the  body and also involves a huge number of lower body muscle fibres .To ensure perfect form Squat can seem tricky for many people but it is very much worth practicing , it will form the cornerstone of your muscle-building workouts once one will get it down. If  one is worried about maintaining good form with heavy weights he should use a Smith machine that can help to stabilise bod and should not be seen as a replacement for good squat technique.

leg-workout

Types of Squats In Leg Exercises :

SUMO ROTATIONAL SQUATS : One should stand with your feet wider than hip-width and the arms by your side . It is a dynamic movement exercise which is used to prepare the body for activity which involves a series of squatting movements. Then one has to pull shoulder blades down and back .

• SINGLE-LEG SQUAT : One should stand on a bench that's about knee height . While keeping torso as upright as possible and should hold arms in front and flex right ankle so toes are higher than your heel , bend left knee and slowly lower the body and let right heel touch the floor.

SQUAT with BALL : This is a good exercise because of its  pseudonym, the Backrub which Fights Thigh Flab and when it comes to thinner thighs there is  no exercise better than a squat.

NEGATIVE SQUAT : One should stand on left leg and face away from a bench and hold his arms and right leg in the air in front then slowly lower the body . The butt should be slightly higher than your breaking point.  Sit and stand up using legs.
PARTIAL SQUAT : Hold a pair of 5-pound dumbbells and one should stand on a bench and as one perform a single leg squat he should side by side  lift the dumbbells in front till the shoulder height which will help to counter balance the body .

OLYMPIA 2014 GALLERY- PHIL HEATH | KAI GREENE | DENNIS WOLF | SHAWN RHODEN | DEXTER JACKSON | RONNIE COLEMAN  | ARNOLD SCHWARZENEGGER

• SPLIT SQUAT : One should place the in step of  right foot on the bench and stand with a bench about 2 feet behind and should  Keep torso upright then should lower the body until left thigh is parallel to the floor

•DUMBBELL FRONT SQUAT  :One should hold a dumbbell each hand by sides with  palms facing inward stand with feet slightly wider than hip-width and should be turned slightly outward and try to pull shoulder blades down and back.

leg-workout

POPULAR: FAST MUSCLE GAIN BICEP ROUTINE  |  LOWER AND UPPER LEG BEST EXERCISE  |   GIANT SHOULDER WORKOUT   |   TRICEPS EXERCISE FOR BETTER RESULT   |   BROAD LOWER AND UPPER BACK EXERCISES

BEST LEG EXERCISES :

1. MOUNTAIN CLIMBERS : Keep hands on ground and abdominals engaged. Both feet leave the ground as drive right knee forward and reach left leg back . Shoulders should be kept strong and one should jump to switch leg positions. Keep left leg  fully extended behind and right knee and hip bent .

2. SINGLE-LEG SQUAT : One should stand on a bench that's about knee height . While keeping torso as upright as possible and should hold arms in front and flex right ankle so toes are higher than your heel , bend left knee and slowly lower the body and let right heel touch the floor.

3.SINGLE ARM BARBELL JAMMER  :One should Squat down by shifting hips back and down to create a hinge-like movement at knees . Left foot should be forward and right foot back with toes pointed forward or slightly outward facing the end , the weight should not fall off during the exercise so one should place a weight on one end of the barbell with a collar . Then stand with feet slightly wider than shoulder width .

4. INVERTED FLYERS  : Bend  elbows to ninety degrees .The right foot should be planted on the ground and then lift the left knee to hip height.  As one will raise the left knee and swing the right arm forward and the left arm back.

 

5. SPLIT SQUAT : One should place the in step of  right foot on the bench and stand with a bench about 2 feet behind and should  Keep torso upright then should lower the body until left thigh is parallel to the floor

6. LEG PRESSES  : Leg press is a great quadriceps muscle builder which is for overall quadricep which is also a fun exercise which carries out because you will be able to pack on the weight as compared to other exercises

7. LEG EXTENSIONS  : It works your entire quadricep region so it is a good idea to do light set before starting leg workout . One has to Sit on the seat of a leg extension machine with the footpad placed on the outer part.

8.SQUAT with BALL : This is a good exercise because of its  pseudonym, the Backrub which Fights Thigh Flab and when it comes to thinner thighs there is  no exercise better than a squat.

9.DUMBBELL FRONT SQUAT  :One should hold a dumbbell each hand by sides with  palms facing inward stand with feet slightly wider than hip-width and should be turned slightly outward and try to pull shoulder blades down and back.

10.  BARBELL DEADLIFT : One should stand with feet slightly wider than shoulder width and toes pointed slightly outward. Then one should position feet so that the balls of feet are lined up under the bar

11. NEGATIVE SQUAT : One should stand on left leg and face away from a bench and hold his arms and right leg in the air in front then slowly lower the body . The butt should be slightly higher than your breaking point.  Sit and stand up using legs.

leg-workout

12.PARTIAL SQUAT : Hold a pair of 5-pound dumbbells and one should stand on a bench and as one perform a single leg squat he should side by side  lift the dumbbells in front till the shoulder height which will help to counter balance the body .

13.  GLUTE ACTIVATION LUNGES : One should stand with elbows straight and feet together and arms raised in front to shoulder height and then pull the shoulder down and back toward the hips

14.ASSISTED BODY WEIGHT  SQUATS  : Once should Stand and face partner within an arm's length away . Toes pointed forward or slightly outward and Feet should be slightly wider than hip width apart and , Start from the downward phase by shifting  hips back and down

15. SUMO ROTATIONAL SQUATS : One should stand with your feet wider than hip-width and the arms by your side . It is a dynamic movement exercise which is used to prepare the body for activity which involves a series of squatting movements. Then one has to pull shoulder blades down and back .

WORKOUTS : BEST BICEP ROUTINE    |  SUPER LEG EXERCISES     |    OLYMPIA SHOULDER WORKOUT     |   TRICEPS ROUTINE    |  BEST BACK ROUTINE LOWER AND UPPER

 

First one should be a person who spends 45 minutes doing squats at the power rack  before he should move for the rest of the hard-hitting he has done in a whole of 90-minute quad workout. Then have someone who thinks sufficient for a lower body routine which consists of a machine only session in which one hardly breaks a sweat as it is rightly said that there is always a line between over training legs and not training them hard enough and most of us all fail in both the camps ,

Hollywood-based trainer Gunnar Peterson said that “Most of the guys don’t realize that their leg training should probably be more middle of the road”. He also added  “ Either they try to do a pro bodybuilder workout once a week and end up hobbled like James Caan in Misery or do a leg extension/curl combo every three days and think they have trained leg". To train your legs with decent intensity twice a week one should find a middle ground between the two .

LEG AND THIGH WORKOUT VIDEO :

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