Exercises for leg muscles at home. Exercises with non-standard equipment

To have beautiful slender legs, it is not at all necessary to go to gym, because often there is simply no time left for it. But don’t despair, you can do a leg workout at home. They will help with this great desire to acquire beautiful shape and hard work. Our article will help you learn about training legs for mass and relief.

How to pump up leg muscles

Squats

The most effective exercise for training the leg muscles is squats, which, by the way, promote the growth of the gluteal muscles. The effectiveness of squats directly depends on the way they are performed. It is best to do the exercise 15 times in 3 approaches. If you have dumbbells at home, great; weighted squats will give faster and more effective results. Here's how to tone your legs with squats!

Step-up

Step-up is perfect for pumping up your calves. The exercise is done using a special step board. By the way, you can make it yourself from boards or bars. The exercise can be done with weights.

Leg swings help get rid of the so-called “ears” on the buttocks, and also shape the inside of the legs. For convenience, it is better to hold your hands on the back of a chair or the edge of a table. Leg swings in a lying position and backward swings are no less effective.

Lunges

Front, side and back lunges perfectly form gluteal muscles and hips. It should be done in two approaches for each leg.

Jumping rope

Very simple and very effective remedy. In addition to pumping up your legs, jumping helps get rid of excess weight in the shortest possible time.

Workout for losing weight legs

Below is the procedure for performing exercises for losing weight on your legs. In order to obtain an effective result, the exercises and their sequence must be changed periodically so that the muscles do not get used to them.

Lunges forward

Stand with your back straight and your feet should be shoulder-width apart. Place your hands at your sides or keep them on your waist. Take a step forward while squatting down. The angle of the leg on which the body rests should be 90 degrees. The second leg should be almost straight. Keeping your balance, tighten your thigh muscles, then return to starting position. For each leg, do 15 repetitions in 2 sets.

Side Lunges

This exercise is similar to the previous one, the only difference is that the leg is not moved forward, but to the side. Try to take as many steps as possible and sit as low as possible. For each leg, do 15 repetitions in 2 sets.

Back lunges

This exercise helps tone the muscles. Lunges should be done backwards. This exercise will seem more difficult to you than the first two, so you shouldn’t overdo it right away.

Lie on your left side, positioning left hand in front of you, and the right one on your belt. Stretch your legs and start doing swings right foot as high as possible without bending it. Perform 20-40 swings on each leg in 2-3 approaches.

Swing back

Get on all fours. Place your hands shoulder-width apart and rest firmly on the floor. Begin to lift your left leg with a slight bend at the knee. Hold this leg position for 2 seconds and then return to the starting position. Repeat about 20 times on each leg.

Squats

Squats should be done at a moderate pace. Do not lift your heels off the floor, and keep your legs at a right angle. It will be enough to do 20 squats in 3 approaches.

Everyone wants to have big and muscular arms. You can train your hands as in gym, and at home. Main correct set exercises and the correctness of their implementation. Find out with dumbbells, push-ups and barbells.

Do you want to know how to pump up your abs at home using dumbbells? Read about abdominal exercises with dumbbells.

Leg workouts at home for girls

Before training, you need to warm up well to warm up your muscles. Exercising without warming up can lead to injury.

How to pump up a girl’s legs, taking into account the structure of the female body and problem areas. Many girls ask questions about how to pump up calves on their legs and how to pump up internal muscles legs This workout is just for you. Your legs will be slim and toned if you perform this complex twice a week.

Calf raise

After warming up the muscles, we proceed to the first exercise. Your feet should be placed slightly wider than your shoulders and your back should be straight. The legs should not bend at the knees, otherwise the load will spread to the wrong muscles.

By engaging calf muscles, rise up onto your toes. Pause at this critical point, tensing your muscles as much as possible. After this, return to the starting position.

Jumping

Take the starting position as in the previous exercise. Start performing light jumps, touching your heels at the critical point.

Ball exercises

Sit on a chair and place a small ball between your legs. Your feet should be firmly planted on the floor and your back should be straight. Squeeze the ball inside legs, hold this position for 4 seconds, and then slowly relax your muscles. Perform 2 sets of 15 reps each.

Instead of a ball, you can use a small hard pillow.

"Ballerina"

Stand near a high chair and do a movement similar to how ballerinas squat. To do this, you need to put your feet shoulder-width apart and turn your feet with your toes away from each other, while your heels should touch each other. Squat as low as possible, holding the back of the chair with your hand.

High steps

Place a high chair in front of you. Shifting your body weight to one leg, lift the other onto a chair. Then lift your first leg. When you are standing on a chair, lower your legs down one at a time. Do 10 reps.

By doing this effective complex, supplement it with squats, lunges, swings, and don’t forget about running.

Leg workout with dumbbells

Do not think that the greatest load will bring you instant results; it will most likely lead to injury.

Any training with weights can bring the fastest and most effective results. But here it should be remembered that everything is good in moderation.

Squats with dumbbells

The exercise is identical to the previously described squat without dumbbells. Try to stretch your buttocks back and not arch your back.

Leg bending from a lying position

Lie on your stomach while holding a dumbbell between your feet. Bend your legs, pulling the projectile towards your buttocks.

Deadlift with dumbbells

Stand up straight, spread your legs wide, and grab dumbbells. With your knees slightly bent, lean forward and reach the dumbbells toward the middle of your knees.

If your main goal is to get rid of extra pounds, choose lighter weight dumbbells, you can start with 1 – 2 kilograms. Undoubtedly, you will pay the most attention to the leg muscles, but do not forget about the rest of the body, otherwise you will not be able to fully lose weight.

Exercises should not be done quickly or intensely. If you get tired quickly, you should slow down the pace.

If you have another goal - to pump up your legs, you should take heavier dumbbells and do fewer repetitions.

Eat more protein, make natural protein shakes.

Outdoor exercise

Spend time on fresh air can be beneficial for the body and in particular for beautiful legs. Agree, it is much more pleasant to do fitness and training in nature.

To pump up your legs in the fresh air, running, cycling, race walking. Even regular long walks will help you lose weight and maintain muscle tone.

You can run both in the morning and in the evening. The training time depends on when your body is at its highest stage of activity. If you are a morning person, don't wait until evening to run the distance, you probably won't be able to do it. It is also not recommended for owls to run in the morning.

Strong legs are an opportunity for an active lifestyle. Our body is designed in such a way that the legs bear the main load. Therefore, they need to be constantly trained.

Leg muscles: function and purpose

It is not always possible to go to the gym. Skillfully composed home workout could be a good alternative. You can do it yourself at home if you correctly determine which muscle group needs to be trained.

Many muscles extend over large areas of our body. The leg muscles are no exception. Their contraction or relaxation causes the bones to move. Small muscles help joints work and maintain posture. There are 4 large muscle groups located in the lower body:

• back surface hips;
• front surface of the thighs;
• gluteal;
• calf muscles.

Muscle functions

Each muscle group has a specific function and purpose. Let's look at the main ones.

• promote bending of the knees and extension of the torso.
• The muscles of the anterior part extend the leg at the knee, participate in hip flexion and in tilting the torso forward.
• produce flexion at the ankle joint.
• promotes raising of legs to the sides.

What will this give?

• Exercising your leg muscles helps you get rid of large quantity calories.
• Develops the overall endurance of the body and increases its strength and power characteristics.
• Strengthens the muscles of the spine, pelvis, hips.
• Strong legs can avoid sprains and injury.
• Leg training has a good effect on the functioning of the heart and blood vessels.

hamstrings

When deciding to perform at home, you should remember that this muscle group bears the least amount of load. Sedentary lifestyle and sedentary work do their job - usually these muscles are the weakest. Nevertheless, it is this part of the body that needs to be given a lot of attention - combine basic training and exercises for slender legs at home. The photo shows the basic principle of exercises for the back of the thigh. They can be performed in a lying or kneeling position.

Technique:

• lie on the floor with your stomach down (or kneel);
• bend your elbows, rest them on your chin (on the floor);
• strongly straining the muscles of the buttocks, raise your leg up;
• slowly lower your leg down, trying not to touch the floor.

Perform alternately with one and the other leg. You can make the exercise more difficult by attaching a weight to your working leg. When performing these exercises for slender legs at home, weights for girls can be completely replaced with bags of sand.

Lateral raises while lying down

One of the most effective leg exercises is lateral leg raises in a lying position. The weight used in this exercise is your own weight.

Technique:

• starting position - lie on your right side, the bottom hand is located at chest level in front of you, the left one is behind the head;
• exhale - lift the body and legs up at the same time;
• inhale - lower yourself to the floor.

The exercise is quite difficult, but effective. To reduce the load at the beginning of training, you can lift only your legs. With the help of this leg exercise at home for girls, the waist area is also perfectly worked out. Regular exercise will help you lose weight effectively.

Leg raises

Such exercises work out lower press, strengthen muscles. At the same time they make it flatter and toned stomach. This good load for the main muscles of the legs. The exercises are performed on your back, with your hands pressed tightly to the floor. You can press your arms to your sides for support. Raise your legs simultaneously or one by one. For beginners or for those who have not trained for a long time, it is allowed to bend their knees. This reduces the load on the lower abs and back.

Exercises for slender legs and thighs

The inner thighs are the most problematic area on a woman's body. This area is prone to fat accumulation if you are overweight. The inner thighs become weak and loose. But this deficiency can be controlled and the muscles strengthened with effective exercises. The muscles of the inner thighs belong to the adductor muscle group. These exercises are based on bringing the legs together. With leg weights, the effectiveness of exercises increases significantly.

Squats

These leg exercises at home can be done with or without support.

Technique:

• starting position - stand as wide as possible;
• turn your toes as far as possible;
• squat as low as possible, stay for a couple of seconds at the lowest point;
• rise without fully straightening your legs at the top point. Thus, inner part the hips are under strong tension throughout the entire exercise;
• When performing the exercise, do not arch your back.

Lunges

Such workouts work well the muscles of the thighs, buttocks, and use the hamstrings. These exercises train the left and right sides of the body. The wider the step when performing the exercise, the more the buttock muscles are involved in it. For the greatest effect, you need to lower slowly and rise smoothly but quickly. Taking a breath, step forward and lower yourself down. Exhale while pushing off the floor with your supporting leg. It is recommended to perform such leg exercises at home for men using dumbbells or a barbell.

Technique:

• stand straight, legs hip-width apart, feet parallel;
• hands on the belt, but you can cross them on the chest or spread them apart;
• put your foot forward;
• bending your forward leg, lower yourself down until your knee bends at a right angle. The leg behind rests on the toe, lifting the heel up;
• pushing off with your front leg, you should then return to the starting position.

Where to start doing leg exercises at home?

First of all, it is necessary to determine what result is expected from the training. Then you need to think through and draw up a program for development separate groups muscles, choose 2-3 exercises for each. For greater effect, the front should be “warmed up”. During one lesson, you can perform exercises aimed at developing any one muscle group. On the next one, thoroughly work on the other one. Thus, by alternating workouts, in a week you will work all muscle groups without overloading the body. You should plan your training regimen so that there is a two-hour break between exercise and meals.

Training mode

Taking into account your daily routine, you should create a training regimen. In the morning best time- from 11.00 to 13.00. For those who find it more convenient to train in the evening, optimal time- from 17.00 to 19.00 hours. For beginners, it is better to train 3 times a week for 30-40 minutes a day. The duration of training must be gradually increased.

During exercise, you need to monitor your well-being, as excessive stress can lead to injury. For those who are not new to sports, the initial duration of exercise should be 40 minutes a day. The regularity of training depends on how you feel and your goals.

The need to warm up

When performing exercises for slender legs and thighs (the photo above represents one of them), it is important to do a good warm-up. This is a prerequisite for any training. Warming up will “warm up”, that is, increase blood flow to the muscles, increase the effectiveness of the exercise and significantly reduce the risk of injury. Warm muscles are able to develop greater force.

Warm-up lasts about 10 minutes. What should it be like? This could be cardio exercise. To warm up your joints, it is good to do rotational movements. This is very important so that they are better lubricated during training. The more fluid there is in the joints, the less they wear out.

You should perform 2-3 stretching exercises as a warm-up. They make joints elastic. These exercises must be performed without sudden jerks. In this way, you can not only prepare yourself for safe training, but also increase its effectiveness several times by performing leg exercises at home. For girls (the photos in the article also show a warm-up element), as well as for men, performing these simple exercises is very important.

What successes can be achieved?

Leg exercises at home for girls will help not only strengthen the muscles of the legs and buttocks, but also get rid of extra pounds. If you wish, you can get slender legs and firm buttocks. It is necessary to exercise every day, supplement your workout with cardio exercises, and exclude high-calorie foods from your diet.

Regular exercise will help you get rid of extra pounds, and most importantly, increase muscle tone and develop endurance. Beginners should be patient and gradually increase the load. It is not recommended to rush and force their intensity.

If pain or discomfort occurs during exercise, reduce the load or stop doing the exercise. It is better to rest and start training every other day with less load or reduce the training time.

But leg exercises have a number of features. Let's look at how to pump up legs at home for a girl and a man.

Anatomy

To learn how to properly swing your legs, you first need to understand how they are designed and how they work. Next, we will consider each component in order.

The thighs are made up of three muscle groups:

• the anterior hip flexor muscles called quadriceps, that is, the quadriceps muscle;
• the posterior hip extensor muscles, called the biceps femoris, that is, the biceps muscle;
• medial muscles adducting the thigh.

The quadriceps femoris muscle, or quadriceps, is located on the front side of the thigh and is the largest and strongest muscle in the human body.

The main function of this muscle is to powerfully extend the leg at the knee. It is called the quadriceps because it consists of four different muscles:

• direct- the longest of all;
• lateral- a large muscle that is located on the outside of the leg;
• medial- teardrop muscle, which is located on the inside of the leg;
• intermediate vastus muscle , which is located between the lateral and medial.

Despite the fact that quadriceps is the largest and strong muscles front side of the leg, she is far from the only one.
The anterior thigh muscles also include the adductor muscles: pectineus, sartorius, gracilis and adductor (short, long and adductor). These muscles are called adductors because they are the ones that adduct the hip.

The biceps femoris muscle belongs to the back of the thigh, which consists of two muscles: the semitendinosus and the membranosus muscles.

The main function of the posterior muscle group is to flex the legs at the knee joints and extend the torso when moving the lower leg.

The gluteal muscles are also classified as muscles of the lower extremities. In all respects, the gluteus maximus muscle is considered the thickest and largest. It originates from the pelvic bone and is attached to the back of the femur under the hip joint.
During the existence of the hip, she pulls her leg back. The gluteus maximus muscle is the most active when climbing a step, as it helps to straighten the hip joint.

It should also be said about the gluteus medius and minimus muscles. They lie under the big one, and thanks to their pumping, the buttocks look more rounded and attractive. To obtain the best result from an aesthetic point of view, all three muscles should be trained.

Did you know?IN human body there are about 650 muscles.

The lower leg muscles are represented by two parts: the gastrocnemius, located on the surface, and the soleus, which is hidden under the gastrocnemius. As with the gluteals, for best effect you need to pump both calf muscles.

The soleus is one-part, as it passes exclusively through the ankle joint. The calf joint is two-part because it passes through both the knee and ankle joints.
The calf muscle has two heads: lateral and medial. Their surface is represented by strong bundles of tendons. The gastrocnemius is much larger in size than the soleus and occupies the bulk of the lower leg.

The thick and flat soleus muscle lies under the gastrocnemius; it is much smaller in size, but at the same time performs an equally important function.

Best exercises

Later in the article we will look at the best and most effective exercises for training legs, including those that can be performed at home. If you have always been interested in the question of how to quickly pump up your legs at home, carefully study the following sections.

Barbell Squats

This exercise is considered a classic because, according to professional trainers around the world, it is the most effective for toning the lower extremities.

Squats will give more results than all other activities, including helping to pump up not only the hips, but also other muscle groups.
How to do squats:

1. Go to the rack with the barbell, stand under it so that the bar is located on the upper back (on the trapezius).
2. Grasp the barbell with your hands so that it is comfortable and has good fixation.
3. Tighten and straighten your back as you lift the barbell from the rack and take a step back (but don't step back too far, as it will be difficult to work with more weight later).
4. Place your feet shoulder-width apart and place your entire foot very firmly on the floor.
5. Next, keeping your back straight, squat so deeply that your upper thigh is parallel to the floor (the deeper you squat, the more better result workout).

Important! While doing squats, you need to look straight ahead. If you look around, you will lose your balance, and then injury cannot be avoided.

It should also be said about the position of the feet during training:

1. If you place your feet shoulder-width apart, you will pump up your quadriceps more.
2. To increase the load on the muscles of the inner thighs, place your feet wide.
3. Narrow foot placement will allow you to pump up more outer part hips.

Leg press in the simulator

If your goal is to build massive legs, this is the exercise for you. It is also done if there is a risk during squats with a barbell.

If you have the opportunity to do both a squat and a leg press, do it, this will allow you to build up large, powerful thighs.

How to do a leg press:

1. First of all, you should choose the right occupation on the machine, in which the buttocks and lower back will not come off the seat of the machine, otherwise there is a very high risk of injury.
2. Place your feet firmly in the middle of the platform, your feet should be shoulder-width apart or slightly narrower.
3. Firmly grasp the handles of the machine with your hands on the sides of the seat, hold on to them until the end of the exercise, this will give your torso stability.
4. After this, remove the platform from the racks and slowly lower it towards yourself as far as possible so that your knees touch your chest. Next, press the platform up, but do not straighten your knees completely, so as not to relax your quadriceps and injure your knee joint.

Lunges with a barbell (or dumbbells)

It is recommended to perform lunges on a Smith machine because you won't have to worry about balance. This exercise can also be performed at home or with dumbbells.
How to perform lunges with a barbell:

1. As with barbell squats, place the bar on your back (traps).
2. Take a big step forward with one leg, keeping your feet in line. Maintain such a distance between your legs that when you go down on one knee, both legs should be bent at right angles.
3. The bar should be on the traps while one leg is in front and both feet are in line. Next, begin to lower yourself to one knee, lightly touching the floor (do not hit your knee on the floor, as this will cause injury), then return to the starting position.
4. It is recommended to lunge on one limb first, and then on the other.

Did you know? When walking calmly, a person uses about a quarter of all his muscles.

Hack squats

Hack machine squats are a variation of squats with a barbell on the shoulders. But they allow you to relieve a large axial load on the spine.

How to do squats on a hack machine:

1. Position yourself on the machine, sitting on it, bend your knees, place your feet shoulder-width apart (feet should be parallel to each other) in the middle of the platform. Lean against back body to the back of the hack machine, rest your shoulders against the support (your head should go between the rollers and not come off until the end of the squat).
2. Unlock the mechanism of the machine, but do not straighten all the way, as this will relax the quadriceps at the top and place more stress on the knee joint.
3. Inhale and slowly squat down as deeply as you can.
4. At the bottom point, focusing on your heels (not your toes), push off from the platform and straighten your legs. They should not be completely straightened.

Different placement of feet on the platform in this exercise will allow you to focus on different muscles.

Leg extension - isolation exercise, loading only the quadriceps. It is used as the last part of a set of exercises or as a warm-up.
This exercise does not build muscle in the thighs because it is isolated and is not used with heavy weights. Its function is to give a beautiful shape and relief to the upper thigh.

After you sit on the machine, place the roller over your feet and slowly straighten your legs.

Lying leg curls

Bending, like the previous exercise, is isolated and pumps posterior muscles hips Fitness trainers recommend doing this exercise at the end of your workout.

You should also not focus on heavy weight, since in lying leg curls the main thing is execution technique. Otherwise, there is no point in wasting time on such training. How to do lying leg curls:

1. Do not lift your pelvis off the machine bench; it should be pressed tightly the entire time you perform it.
2. The roller should be placed on the back of the foot or slightly above the foot, but not on the lower leg.
3. Do not allow the joints to flex spontaneously and quickly. Try to hold your feet at the top point, and then slowly lower the projectile to the starting position. Do not lower it all the way, do not throw it at the lowest point, otherwise the effect of the exercise will not be so strong.

Calf raises (sitting, standing)

Calf raises are used to pump up the calf and soleus muscles.
To make the lesson effective, you need to follow these tips:

• the range of motion of the ankle joint should be as large as possible, this stretches the muscles and increases the load;
• use weights so that you can do a maximum of 10-12 repetitions.

With a standing barbell, the exercise should be performed as follows:

• take the bar and lift the barbell;
• feet should be shoulder width apart;
• rise carefully onto your toes, try not to lose your balance.

Performing seated calf raises shifts the load to the soleus muscles. It’s very easy to do in the simulator:

• set the desired weight, sit on the machine and place your knees on the bolsters;
• straightens and bends the ankle joint the required number of times.

With dumbbells, the technique is slightly different:

• sit on a flat bench and take dumbbells, place your feet fully in front of you.
• ask the trainer to place dumbbells on your knees, since doing this yourself is dangerous.
• holding the dumbbells with your hands, straighten your ankle.

If you are new to the gym, then first you need to familiarize yourself with the basic principles muscle growth, since without this knowledge growth muscle mass impossible.

Basic recommendations for beginners:

1. Exercises are divided into muscle groups and by the number of muscles that are involved in the work (isolating and basic). For beginners, it is recommended to do only the basic ones. They are responsible for rapid growth muscles. Basic exercises include exercises using free weights (for example, dumbbells or barbells). Isolation exercises should be avoided. Isolating exercises include training on simulators.
2. Need to do correct order exercises. You need to start with large muscles, and then move on to small ones.
3. For quality exercises, you need to do 6 to 12 repetitions. This will promote maximum muscle growth. A series of repetitions is called a “set” or “set.”
4. For a good muscle load, 3-4 sets are needed in one exercise.
5. You should rest for about 2 minutes between sets.
6. The average workout time should be 40–45 minutes.

These are the basic recommendations that a beginner should follow when performing leg training.

Approximate complex for legs

Let's look at leg training programs for different categories of athletes. By following the training rules, you can achieve the desired result.

Newbie

You need to start training with. To do this, start with the easy ones. You need to run at a speed of up to 8 km/h for 5–7 minutes.

Next comes the usual one, at a speed of 10–12 km/h and a duration of 10 minutes. The pulse should be in the range of 80 to 90 beats per minute. Then comes the explosive run. The speed is 14 km/h, the duration is 5 minutes.
The pulse should remain in the range of 110–120 minutes. After jogging, you need to rest for 3-5 minutes while walking.

After 20 minutes on the treadmill, the muscles are fully warmed up and are now prepared for heavy loads. If it is difficult for you to run in this mode, then it is recommended to select a comfortable speed on the treadmill and run for 15 minutes.

• pancakes weighing 5–7 kg, perform 8–12 times;
• pancakes weighing 10–12 kg, perform 8–12 times;
• pancakes 15 kg, perform 6-10 times.

Next you can do leg presses.
This basic exercise can sometimes be used instead of squats (if there are problems with the spine or leg joints).

When performing the exercise, make sure that your lower back is pressed against the machine. And there is no need to straighten your legs in the second phase.

Approaches are performed in this order:

• pancakes weighing 10 kg, perform 12–15 times;
• pancakes weighing 12–15 kg, perform 8–12 times;
• pancakes weighing 20 kg, perform 6–10 times.

The next exercise is the lying leg curl.

This exercise works the back of the thigh. In order to enhance the effect of the exercise, the training roller should lie on the tendon. And it is not recommended to place your knees on the platform of the exercise machine.

Approaches are performed in this order:

• weight 15–20 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 12–15 repetitions;
• weight 30–35 kg, perform 8–12 repetitions.

Finish the set of exercises by straightening the lower limbs while sitting. When performing this exercise, only the quadriceps are loaded. The approaches are performed in this order:

• weight 10–15 kg, perform 10–25 repetitions;
• weight 15–17 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 12–15 times.

This workout is good for beginners. After 1.5–2 months of training, the muscles get used to the load. Such basic exercises give general development legs After 3 months of performing such a complex, you can complicate the program.

For an amateur

For amateurs, leg training takes a secondary place. Amateurs do not focus on these workouts for the following reasons:

1. Pumped up leg muscles visually make your arms and shoulders smaller.
2. When performing active workouts for the legs, the cartilage surfaces can be destroyed due to the use of heavy weight.
3. When training the lower extremities, it is of great importance correct technique execution. Also, do not forget to warm up before exercise - it improves the elasticity of the ligaments, improves blood circulation in the hips, and prepares the joints for exercise.

For amateurs, it is enough to perform several types of exercises:

• squat with a heavy bar;
• leg curls while lying on a machine;
• straightening the legs on the simulator.

A squat with a heavy barbell is performed in this way: the barbell must be placed higher on the shoulders and the back must be kept straight while doing so.

You need to look ahead of you with your head raised. The first set should be 12 repetitions. For the second approach, add weight and do 10 repetitions. The third approach is heavier weight and 8 repetitions. The fourth approach is still more weight and 6 reps.

Leg bending on the machine supine position develops hamstrings, and lower limbs look more voluminous.

When doing this exercise top part keep your body motionless, only your lower limbs move. It will be enough to perform 5 sets of 12 repetitions. Strictly adhere to the technique of performing the exercise.
Extending the legs on the machine develops the quadriceps. This exercise is performed on final stage workouts, as it does not put stress on the lower back and does not require a large amount of oxygen.

It will be enough to perform 5 sets of 15 repetitions, using the maximum weight possible for you.

Important! If you are interested in building muscle mass in your legs, it is recommended to perform these exercises 2 times a week. To simply maintain good physical fitness It is enough to perform this complex once a week.

For a professional

The program is an example of classical training. This program is recommended only for experienced athletes. According to the program, training is performed 2 times a week. Set of exercises:

• barbell squats- 8 repetitions, three sets;
• lunges- 12 repetitions, three sets;
• leg curls- 15 repetitions, three sets;
• calf raises- 25 repetitions, three sets;
• Romanian deadlift
• Barbell Bends- 10 repetitions, three sets;
• roman bench- 25 reps, five sets.

Coleman's program is high-intensity and volumetric. You can optimize it for yourself and use extreme weights. Set of exercises:

• leg extension- 30 repetitions, four sets;
• barbell squat- 15 repetitions, five approaches;
• Hack squats-15 reps, three sets;
• Romanian deadlift- 15 repetitions, four sets;
• donkey exercise- 30 repetitions, four sets.

The Frank Zane Program is a very popular training regimen that Zane used at one point in his bodybuilding career. Program for lower extremities:

• moving the leg back
• leg curl- 8–12 repetitions, 3 sets;
• leg extension- 8–12 repetitions, 3 sets;
• barbell squats- 8–12 repetitions, 3 sets;
• Romanian deadlift- 8–12 repetitions, 3 sets;
• back lunge- 8–12 repetitions, 3 sets;
• donkey exercise- 30 repetitions, 3 sets;
• sitting calf raise- 30 repetitions, 3 sets.

If done correctly and consistently, thigh and calf training can achieve good results.

The given examples from the programs help you individually select exercises and understand how to pump up a man’s legs at home in a week.

The article also contains exercises that show how to pump up skinny legs guy or girl.

Leg muscles can be effectively worked at home. For this there is a set of best physical activity, aimed at each muscle group.

Which of them will be the most effective for girls and women? What are the features of training at home, and what points should you pay attention to?

Let's look into these issues.

A little anatomy

Leg muscles make up fifty percent of the muscle mass of the entire body. The muscle groups of the buttocks, thighs and lower legs are responsible for their shape. By specifically training this area, you can achieve a harmonious, slender figure, and beautiful line legs complex special exercises able to cope with such shortcomings as too thin calves or full hips, saggy buttocks. These muscles respond well to loads, so regular training for girls will help to form an attractive shape and reduce the volume of the legs.

A set of the best workouts for legs

The exercises in this complex for slender legs are selected in such a way as to effectively work all the muscles. They will help make them elastic and toned. By eating rationally and performing the complex, you can successfully burn excess body fat and purchase slim figure. This training perfectly trains the cardiovascular and respiratory systems, is a preventive measure varicose veins veins Developed muscle groups help the heart pump blood well. By doing this, you will strengthen your muscles, blood vessels and the health of the body as a whole.

1. Stepping onto the platform

We carry out the first exercises with own weight, we practice the technique, select a comfortable rhythm of execution for ourselves. Can be done in several ways:

Method 1.

1. We stand straight in front of the platform, arms down, shoulders slightly back. You can also bend your elbows to make this workout easier.
2. We first stand on the platform with one foot, then place the second.
3. We step ten times with our right foot, then the same amount with our left foot. The supporting leg should maintain a right angle.

1. We stand with our backs to the wall and retreat a little from it.
2. We slowly lower ourselves onto an imaginary chair. We simulate sitting on a chair for an average of thirty seconds to one minute.
3. We press the back and the back of the head tightly against the wall, Maintain a right angle in the knee joint.
4. Using the force of the hips and lower legs, we straighten our legs and rise. Shaking your feet, relax for thirty seconds.

Repeat three to five times.

3. Squats

They are an ideal load for the legs. They shape the relief and work on problem areas of the buttocks and thighs. One of the few exercises that successfully pumps up the inner thigh, develops the hip, knee and ankle joints. This is a great move for. These areas often spoil the slender line of the legs due to excess fat and undeveloped muscles. The most effective types are:

1. Feet shoulder-width apart, arms extended forward, chin raised.
2. Bending your knees, we lower ourselves to a position in which a right angle is formed at the knee joint.

We do ten squats with three repetitions.

2. Plie squat

Focuses the load on inner surface hips.

1. We squat with a straight back, arms can be extended forward or clasped around the shoulders.
2. Feet should be wider than shoulder width, toes pointed out.
3. We squat, as in the first case, not completely, at a slow pace.

We do ten squats with three repetitions. After practicing the technique, perform.

Carefully! Deeper squats - when the buttocks approach the floor, it is dangerous to perform. This creates excess load on knee joints and creates a high risk of injury.

4. Lunges

Lunges are good for loading the thigh muscles - quadriceps, as well as the buttocks and calves. They perfectly stretch the hamstrings and gently load the leg joints. This seemingly simple exercise is included in many complexes. It trains your sense of balance and has a great effect on your cardiovascular health. vascular system. Vigorous lunges help you win extra pounds and keep yourself in good shape.

1. Stand straight, chin raised, arms down. We take a step forward with our right foot, leaning on the entire area of ​​​​the foot.
2. Maintain a right angle at the knee and maintain balance. Left leg At the same time, it is extended, the knee is close to the floor.
3. We tilt the body forward a little, We make sure to maintain balance.

We repeat fifteen to twenty times. When you adapt to the load and learn to follow the technique without difficulty, you can do two to three approaches at a fast pace.

This is interesting! For variety, you can use walking lunges, taking long steps in a circle. The wider you step into the lunge, the more the target muscles are loaded.

5. Gluteal bridge

One of the most effective exercises for the hips and buttocks. Good for stretching the abdominal muscles.

1. We lie on our backs, with our heads comfortably placed on the floor. Hands lie along the body.
2. We bend our legs at right angles, We spread our feet, slightly turn out our toes.
3. Leaning on the area of ​​the shoulder blades and feet, we raise the buttocks as much as possible. We hold the position for several counts and lower ourselves.

Can be performed using dumbbells that are placed in the front of the thighs. The use of weights increases efficiency by an order of magnitude by increasing the load.

Note! In this exercise, at the maximum point there should be a straight line: shoulders - stomach - knees.

6. Walking on your buttocks

The muscles of the hips and buttocks work and are developed hip joints. Helps - fat deposits on the lower part of the buttocks.

1. We sit down on the floor, legs straightened, feet slightly apart. We don’t lower our heads, we look ahead.
2. We bend our elbows and, moving on our buttocks, move forward and backward. For a few counts - forward, and also back.
3. We help ourselves by making movements with our elbows.

Repeat ten times with three approaches.

7. Bicycle

We strengthen the abs, back and front surfaces of the thighs, gently load the knee and hip joints, increase the amplitude of their movement, and eliminate stiffness. The bicycle is widely used for.

1. Perform while lying on your back.
2. We put our hands under our heads.
3. We raise our legs slightly above the floor level and “ride a bicycle,” bending our knees alternately. The closer the hips are to the floor, the more we work the abs.

Repeat ten times with three approaches. Rest for thirty seconds between sets to relax your lower back.

Attention! For those who have weak muscles press and lower back, it is recommended to begin with cycling with vertically raised limbs.

8. Scissors

The muscles of the hips, buttocks and abdomen work. They help get rid of the so-called.

1. We perform it lying on the floor.
2. The arms are located along the body.
3. We straighten our legs and raise them above the floor level.
4. At an average pace, we make movements with our legs, imitating the movements of scissor blades.

Repeat ten times with three approaches.

9. Calf raises (calf raises)

We load the ankle joints and calf muscles.

1. We stand straight, move our shoulders back, lift our chin.
2. We put our hands on our belts, rise on our tiptoes, and, pausing for three counts, lower ourselves.
3. We focus on the calf area.

Repeat ten times with three approaches.

10. Upward and Downward Facing Dog (Post-Workout Stretch)

Are final exercises, promoting flexibility and relaxation of leg muscles. Stretches muscles, eliminates tension and spasms that can arise from overexertion. Improve metabolism, improve blood flow, increase endurance. Exercises oriental practices performed at a slow pace, alternating phases of tension and relaxation. You need to adapt to such an individual rhythm so that the muscles have time to completely relax. This period can range from one to three minutes.

1. We get on all fours and, straightening our knees, raise our buttocks.
2. The body, ideally, should form a triangle with the buttocks at the top point. Usually it is not easy to achieve such a position right away. By stretching the muscles of your back and hamstrings, you will gradually get closer to the standard.

We perform it three times, do not forget about the relaxation phases.

1. Lie on your stomach and place your palms under your shoulders.
2. Legs are straight. Feet slightly apart.
3. With emphasis on our palms, we bend our back and look up. Hold the position for a few seconds and lower your upper body to the floor.

We perform it three times, between which there is a relaxation phase.

1. Be careful if they start after training. In this case, you need to immediately stop exercising and understand the causes of the pain. To perform a special healing.
2. Warm-up should always be the first stage of training. By preparing for exercise, you will warm up your muscles and protect yourself from injury.
3. An important part training complex is correct breathing. Exhale - tension, inhale - relaxation!
4. Increase the load gradually. Remember that the intensity of training is individual for everyone. Choose the mode that suits you.
5. If you are not physically fit, increase the amount of exercise you do. step by step, giving the opportunity to strengthen the lower body gradually.
6. Only after the body adapts to the load can a full-fledged training regimen be set. Doctors often have to treat injuries caused by inadequate loads when performing any, even the most simple exercises. Any should alert you

The Importance of Cardio Exercise for Fat Burning

Cardio exercise is absolutely necessary for lean and beautiful legs. For training, it is good to include running, swimming, and exercises with a skipping rope.

You can also use various simulators: treadmill, elliptical trainer, stepper. They perfectly complement the above complex and allow you to achieve more lasting results. With the help of fat-burning cardio workouts, you can control your weight and stay in shape. They are able, when using intense exercise, to burn extra calories, even if you violate a rational diet from time to time.

Using the given complex, you can achieve your goal in a few months- perfect legs. But it is necessary to remember that you need to lead an active lifestyle all the time. If you skip workouts, consume excess amounts of high-calorie foods and exercise little, the results achieved will not last long.

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