In order to move through life confidently, you definitely need to strengthen your leg muscles. I wonder, if you squat every day, what will be the result? Isn't this harmful?
Different Training Goals
In order for the body to have more energy and strength, before receiving, you must first give. It is this law that prevails in sports, where everything is aimed at obtaining the best result. The more active the workout and the more effort expended, the greater the influx of energy will be subsequently.
At home or working out in the gym for fun, few people think about the pedestal. But still, before you start training your body, every woman needs to set herself a certain task. For one it will be the development of biceps, for another it will be pumping the thoracic region, the third will strengthen the abdominal muscles.
When giving a load to a certain area of the body, you should remember that the training must be comprehensive. Therefore, along with the leg muscles, during training it is necessary to devote some time to the other large muscle groups.
Those who decide to develop their leg muscles have a choice of 2 correction tasks: increasing the volume of the hips or, conversely, reducing it. Both the first and second are quite feasible, but to obtain results, the training regimes will be different. What is their difference? Why is one suitable for daily use and the other not?
How to increase volume
When you are faced with the task of increasing hip volume, you will need to work on mass. If the squats performed are identical, their activity and loading with additional weight in this mode will differ from relief training.
Features of the exercise regime that increases volume:
- Mass exercises should be done with additional weight in the hands or on the shoulders (dumbbells, barbell).
- Perform the movements slowly, feeling the pumping, aware of the full amplitude of the joints.
- Select the weight of the weight so that in each approach the exercise can be done only 8-10 times.
- Perform 3 sets of each exercise. In total, for training you need to select 2-3 exercises that will work the leg muscles from different angles. Squatting on both legs is basic for the development of leg muscles.
- When performing movements, especially the last repetitions, do not hold your breath. Exhale forcefully.
Training for body weight, in particular legs, is a very energy-intensive activity. You need to change your diet: introduce more protein products into it, drink protein shakes.
After a day of classes, 1-2 days of rest must follow. What happens if you don't do this? Chronic fatigue and overtraining will not allow the muscles to recover, and the result will never be achieved. Therefore, if you want to increase the volume of your thigh muscles, daily training according to the mass gain formula - with weights - is contraindicated.
Relief work
A completely different attitude towards the process of forming the body, its construction, will be when the muscles need to be made prominent. Or, as athletes say, you need to “dry yourself out.” In this case, daily training is not prohibited at all, but it must also be carried out according to certain rules:
- The movements are performed at a pace, but not to the point of exhaustion. This is necessary in order to activate metabolic processes that will begin to break down the fat layer.
- At first, when performing relief exercises, weights are not used. After the muscles become stronger, you can train with equipment, but their weight must be selected correctly.
- The weight of dumbbells, barbells or the load level on the machine should be selected in such a way that 30-40 repetitions can be performed per approach. A total of two approaches are enough for each exercise.
- During training in the “drying” muscle mode, you do not need to consume a lot of liquid. One or two sips after several approaches will be enough.
The food should be dominated by fruits and vegetables, slow carbohydrates (porridge, nuts). The best protein foods to cook are legumes, lean meat, fish, and eggs. Also, do not forget to take vitamin complexes.
In addition to exercises in the gym, running helps to make your legs slim. If you have a park or stadium near your home, light daily jogging will do you good.
Maximum results in squats
If you do squats every day, your capabilities in this exercise will increase significantly. When, after 2-3 months of training, you want to test yourself for a record, it can be more than one hundred repetitions. Moreover, with a constant load in a year the bill will already go into the thousands.
You can make the exercise more complicated: instead of squats on both legs, do them on one. This is called a pistol squat. This is done as follows:
- Place a chair with a backrest to your right and lean your right hand on it.
- Squatting on your left leg, extend the other leg forward in a squat. The right hand rests on the back of the chair and helps when lifting, the left is on the belt.
- In the final phase of the squat, the right leg should be fully straightened and not touch the floor.
- Repeat on both legs.
- After your legs are stronger, squats on one leg should be done without support. When performing, both arms are extended forward to maintain balance.
Not everyone can sit down like that the first time. The rigidity of the ligaments of the posterior surface of the thigh and the flexibility of the knee joints play a role here. To make learning to squat on one leg not so difficult, in the first few days place a block 4-5 cm high under the heel of your supporting leg.
Important! If you have varicose veins or a history of knee injuries or leg surgery, consult an orthopedic surgeon before starting exercise.
Leg strength from constant squats will make your gait light and springy.
The ankle joint, which is often injured in untrained people, will be significantly strengthened. And don’t forget that the leg muscles make up half of the muscle mass of the whole body, so pumping them frequently and intensively will have a beneficial effect on the condition of the whole body.
We wish you to have strong legs and always be healthy!
