In order to go through life confidently, it is imperative to strengthen the muscles of the legs. I wonder if you squat every day, what will be the result? Isn't it harmful?
Different training goals
In order to have more energy and strength in the body, before receiving, you must first give. It is this law that dominates in sports, where everything is aimed at getting the best result. The more active the training and the more strength is spent, the greater the influx of energy will be subsequently.
At home or doing it in the gym for your own pleasure, 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, this will be the development of biceps, for the other, pumping the chest, the third strengthens the muscles of the press.
When giving a load to a certain part of the body, it should be remembered that the training should be comprehensive. Therefore, along with the leg muscles in training, it is necessary to devote some time to the rest of the large muscle groups.
Those who decide to develop leg muscles have a choice of 2 correction tasks: an increase in the volume of the hips or, conversely, its decrease. Both the first and the second are quite feasible, but to get the result, the training modes will be different. What is their difference? Why is one suitable for daily use and the other not?
How to increase volume
When you face the task of increasing the volume of the hips, you will need to work on the mass. If the squats performed are identical, their activity and load with additional weight in this mode will differ from training for relief.
Features of the exercise regimen, in which the volume increases:
- Mass exercises should be done with additional weight in the arms or on the shoulders (dumbbells, barbell).
- Perform movements slowly, feeling the pumping, realizing the full amplitude of the joints.
- Choose the weight of the weights so that in each approach the exercise can be done only 8-10 times.
- Perform each exercise for 3 sets. In total, for training, you need to pick up 2-3 exercises that will work the muscles of the legs from different angles. Squats on both legs are basic for the development of leg muscles.
- When performing movements, especially the last repetitions, do not lock your breath. Exhale with effort.
Training for body weight, in particular, legs, is a very energy-intensive exercise. You need to change your diet: add more protein foods to it, drink protein shakes.
After a day of classes, 1-2 days of rest must necessarily follow. What will happen if this is not done? 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 the muscles of the thighs, daily training according to the mass gain formula - with weights - is contraindicated.
Work on relief
A completely different attitude to the process of body formation, its construction, will be when the muscles need to be made embossed. Or, as athletes say, you need to “dry yourself”. In this case, daily training is not prohibited at all, but they must also take place according to certain rules:
- 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.
- For the first time, weights are not used when performing relief exercises. After the muscles become stronger, you can train with shells, but their weight must be chosen correctly.
- The weight of dumbbells, barbells or the level of load on the simulator should be selected in such a way that 30-40 repetitions can be performed per set. In total, two approaches are enough for each exercise.
- During training in the “drying” mode of the muscles, you do not need to drink a lot of fluid. One or two sips after several approaches will be enough.
The food should be dominated by fruits and vegetables, slow carbohydrates (cereals, nuts). From protein foods, it is best to cook legumes, lean meats, fish, and eggs. Also do not forget to take vitamin complexes.
In addition to exercises in the gym, running gives harmony to the legs. If you have a park or stadium near your home, light daily runs will do you good.
Maximum result in squats
If you do squats every day, your possibilities 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 account will already go to thousands.
You can complicate the exercise: instead of squats on both legs, do them on one. This is called "pistol squat". It is performed as follows:
- Place a chair with a back to your right and lean on it with your right hand.
- Squatting on your left leg, pull the other leg forward in a squat. The right hand rests on the back of the chair and helps with lifting, the left is on the belt.
- In the final phase of the squat, the right leg should be fully extended and not touching the floor.
- Repeat on both legs.
- After the legs get stronger, squats on one leg should be done without support. Both arms are extended forward to maintain balance.
Not everyone will be able to sit down like that the first time. Both the stiffness of the ligaments of the back of the thigh and the flexibility of the knee joints play a role here. To learn how to squat on one leg was not so difficult, in the first few days, place a block 4-5 cm high under the heel of the supporting leg.
Important! If you have varicose veins and have had knee injuries or leg surgery in the past, check with an orthopedic surgeon before you start exercising.
The leg strength from constant squatting will make your gait light and springy.
The ankle joint will be significantly strengthened, which is often injured in untrained people. And do not forget that the muscles of the legs make up half of the muscle mass of the entire body, so their frequent and intense pumping will have a beneficial effect on the state of the whole organism.
We wish you to have strong legs and be always healthy!
