A set of leg exercises with your own weight - the most effective exercises for the hips and buttocks + photo on Sports.ru

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People don't like to swing their legs. The main reason is that this is the largest muscle group, which requires maximum effort to work. At the same time, legs are the most important stimulator of anabolic processes; their intensive training causes the body to experience maximum stress.

Many athletes have probably experienced a feeling of serious strength that prevents them from walking the next day after training. Pain means you have given your legs enough exercise to allow them to grow/shrink/get stronger. If you're serious about working out your lower body, it's important to know the best leg exercises to use.

Skater

Starting position: stand on your right leg, bend your left leg and bring it behind your right. The left arm is bent at the elbow in front of you, the right arm is placed behind the back. The body is slightly tilted forward.

Now start jumping left and right from foot to foot, as if you were skating. Movements must be symmetrical. Help yourself with your hands, setting inertia with your swings.

Do 8-12 reps.

Example training plan

Let's look at an example of a simple leg training program for beginners. There will be no complicated supersets here. Only basic exercises that build volume and develop leg strength.

Warm up on a jump rope (5-7 minutes) + warm up the joints.
Calf raises (4/15-20).
Squats (4/10-12).
Bulgarian lunges (3-4/10-12).
Deadlift (3-4/10-12).
Side lunges (3-4/10-12).
Ab crunches on the floor (3-4/15-20).

To finish your workout, massage your leg muscles and do some simple stretching. This will help you recover faster and avoid severe post-workout pain.

Bends with the legs moving back

Starting position: stand straight, feet together. Shift your body weight to your left leg and extend your left arm to the side for balance. The right hand is pointed down towards the floor.

Tighten your abs and begin to slowly lean forward, moving your straightened right leg back. Bend over until your body and right leg form a straight line parallel to the floor. Then slowly return to the starting position.

Do 8-12 reps for each leg.

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 leg line. A set of special exercises can cope with such shortcomings as too thin calves or full thighs, saggy buttocks. These muscles respond well to loads, so regular training for girls will help create an attractive shape and reduce the volume of the legs.

Lateral leg raises

Starting position: lie on your right side, legs straight. Place your left hand in front of your chest, your right hand extended above your head. Keep your body straight.

Begin to lift your left leg up until it forms a 45° angle. The hips do not move relative to a straight line. Use your left hand to maintain your balance. Return to the starting position.

Do 8-12 reps for each leg.

Squat Jumps

Starting position: stand straight, feet shoulder-width apart, hands clasped in front of your chest. Do a squat.

Now, from the squat position, jump vertically upward, with your legs fully straightened. During the movement, straight arms go back. Landing goes straight to the squat position.

Do 8-12 reps.

Contraindications and possible harm

Leg exercises with a barbell have no specific contraindications. But working with equipment is related to strength training, it puts a lot of stress on the body, so people with such problems should consult a doctor.

Contraindications:

scoliosis, hernia between the vertebrae and other spinal injuries;
tachycardia, arrhythmia, hypertension and other problems with the heart and blood vessels;
menstrual period in women.

You should start training after checking your health. The first training should be carried out only under the supervision of a trainer, who will give advice and point out mistakes.

Bend forward in an asymmetrical stance

Starting position: Stand up straight. Take your left leg slightly back and place it on the front of your foot. Hands look down and clasped in front of you.

Begin a smooth forward bend, pushing your hips back and bending your knees slightly. The body weight goes to the front leg. When your torso is parallel to the floor, you should feel a stretch in your hamstring. Return to the starting position.

Do 8-12 reps for each leg.

Why are they needed?

Leg exercises with a barbell bring invaluable benefits to those who want not only to make their body beautiful, but also to solve a lot of other problems:

Such workouts help to remove extra pounds, giving the body a sporty look.
Due to the fact that exercises strengthen muscle fibers, the spine is strengthened and posture improves. But this effect occurs only if the training program is correctly selected.
Endurance and strength increase several times.
The muscles of the heart and the walls of blood vessels are strengthened, blood flow and blood pressure levels return to normal.
Due to muscle contraction during training, internal organs are massaged to improve their functioning.
For quite a long time after the training process, the increased rate of metabolic processes in the body remains, so weight continues to decrease after training.

Side lunge with leg grab

Starting position: stand straight, feet shoulder-width apart, arms at your sides.

Lift your right leg up towards you and bend at the knee. Grasp with both hands. From this position, do a side lunge to the right. The left arm is bent at the elbow in front of you, the right arm behind your back for balance. From the bottom position, return immediately to the bent knee position. This is one repetition.

Do 8-12 reps for each leg.

Training Recommendations

Unlike the pectoral muscles and back corset, our legs work almost constantly, and therefore require a special approach to training for growth.

Remember, your legs are used to high reps, so you need to perform low reps with maximum weight.
Watch the position of your socks. If necessary, use wooden planks to accentuate the load. Depending on the position of the heels and toes, the load in the same basic exercise can differ radically.
Remember the rule: first the basic ones, then the isolating ones.
Legs should not be heavily trained more than once a week.
Pay attention to your calves right away. Since they participate in all the basic exercises, they need extra stimulation from the very beginning, otherwise they will not grow at all.
Don't forget about traction. By eliminating deadlifts on leg day, many athletes experience serious hamstring lag.

Lunge-curtsy

Starting position: stand straight, feet at hip level, hands clasped in front of your chest.

Step your left leg back into a reverse lunge, moving your leg a little further to the right to create a curtsy. Both elbows should form a 90° angle. Return to the starting position. Now do a similar lunge with your right leg. This is one repetition.

Do 8-12 reps.

Isometric squats

Starting position: stand straight, feet shoulder-width apart, arms at your sides.

Perform a squat - bend your knees and push your hips back. At the same time, the arms are brought forward in front of you. When your thighs are parallel to the floor, hold this position and count to five. Return to the starting position. This is one repetition.

Do 5 reps.

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 exercise machines: 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 effectively remove excess muscles from your legs, 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 above 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.

If your legs hurt after training, it is very important to distinguish soreness from injury.
In addition to training, there are 5 more methods for getting rid of leg fat.
Is it possible to fix crooked legs? We consider 5 ways.
Also pay attention to the 4 best exercises for hips and buttocks with an expander.

Taking the leg back

Starting position: stand up and transfer your body weight to your right leg, and take your left leg slightly back, lightly touching your toe to the floor. The right leg is slightly bent at the knee. Hands clasped in front of you.

Keeping your weight on your right leg, begin to slowly move your left leg back. It should reach a position parallel to the floor. Slowly return to the starting position.

Do 8-12 reps for each leg.

Features of nutrition during training for weight gain

Nutrition plays a significant role in the quality and speed of weight gain. The nutrition plan should be selected individually, do not use a nutrition plan that is not made for you, since the characteristics of the body and its metabolism can vary greatly: for some people gaining weight is easy, for others it can be very difficult. However, there are several useful recommendations that are common to all:

The most important thing is the accurate calculation of calories. Each meal should be written down by calorie content and BJU (proteins, fats, carbohydrates), and at the end of the day you should get the daily calorie intake for you. That is, food needs to be weighed and the result recorded. The most convenient way to do this is using applications for your phone or PC. These calorie counters will help you calculate the norm for you and allow you to conveniently keep track of each meal.
You need to include more healthy slow carbohydrates in your diet. Many people focus on protein, but its breakdown in the body is an energy-consuming and long process, so a person loses weight by consuming large amounts of protein. Carbohydrates are digested more easily, which leads to weight gain.
Some people prefer to eat small meals and very often - up to 6 times a day. This is not necessary unless you are a competitive athlete. 4-5 times will be more than enough.
With a high-carbohydrate diet, you are likely to gain fat mass as well. But it can be removed in the future on a high-protein diet. Trying to immediately gain weight and “dry” the body is always stressful for the body, given that training is hard and consumes a lot of energy.

In bodybuilding, building mass or “drying” the body should not be carried out for a long time, this is too much stress for the body. It is necessary to take breaks and practice in a softer mode. During the mass-gaining process, provide your body with a sufficient amount of vitamins (you can take ready-made complexes), vegetables, fruits, get a good night's sleep and be sure to rest and recover after working out in the gym.

Isometric bridge

Starting position: Lie on your back, knees bent, arms extended at your sides.

Press into your heels, tighten your glutes, and slowly lift your hips up until your body forms a straight line from your knees to your shoulders. Hold the top position for five seconds, then return to the starting position. This is one repetition.

Do 5 reps.

Photo: womenshealthmag.com; pexels.com/Marta Wave

What exercises to do for the lower leg muscles

The shape of the lower leg is determined by the gastrocnemius and soleus muscles. To load the Isolated Gastrocnemius Tightness calf muscle, you need to extend your feet with straight knees, but the soleus is better activated when your knees are bent at a right angle.

In addition, speed matters: the gastrocnemius reacts better to fast movements, the soleus - to slow ones.

Single leg calf raises

The exercise is greatElectromyographic Analysis of the Triceps Surae Muscle Complex During Achilles Tendon Rehabilitation Program Exercises targets the calf muscles.

Stand with your toes on the plate, lift one leg. Get up on your toes and lower back down. Gradually increase the range, dropping your heel a little lower. If you have good balance, you can pick up dumbbells.

Standing calf raises

ExerciseElectromyographic Analysis of the Triceps Surae Muscle Complex During Achilles Tendon Rehabilitation Program Exercises on the calf muscle. You can perform it in a special machine or simply with a barbell on your shoulders. Quickly rise up onto your toes and lower back down.

Seated calf raises

This variation works well on the Isolated Gastrocnemius Tightness muscles, so perform the lifts slowly. You can do the exercise in a machine or with a barbell on your knees.

If you choose the barbell option, place a weight plate under your socks to increase the range of motion and stretch the muscles at the bottom. Also, place a cushion on the bar, otherwise it will dig into your legs.