If you naively believe that in order to get volume in your arms, you only need to pump them up, then you are very mistaken. No matter how strange it may sound, to pump up your arms, you need to pump up your legs. So why pump your legs? Let's find out!
We present compelling arguments that will change your opinion.
- Testosterone production. This hormone accelerates the growth of body muscles. Leg exercises activate its production, because more muscles are involved.
- Maintaining proportions. There is no need to divide the body into parts; it only works integrally and harmoniously. If something develops in it, then everything else should too. When balance is not maintained, then, at a minimum, pumped up shoulders will look funny against the backdrop of thin legs. At the most, a failure of the body’s systems may occur and the likelihood of injury will increase. Only an integrated approach will give high-quality results. Imbalance fight!
- Height = mass. +1 cm of volume in the arms, this is approximately + 4 kg of muscle mass gained. As you understand, it is impossible to gain such mass using your arms alone. And in this case, leg training will help, which will take on the gain of kg for the lower extremities.
- Fatigue. Now we are talking about tired hands that do not have time to recover. To do this, they need time that can be easily spent usefully, pumping their legs. The legs get more tired during training, but only then will it be comprehensive.
- Heart health. Did you know that leg muscles provide good blood circulation to the heart? And in connection with this, the whole body works like a clock. Conclusion: keep your legs toned to stay healthy.
Also, leg training will help you stay young and active. We have all noticed old people who have difficulty moving and walking. All from the neglect of the body and, first of all, the legs. Do not do it this way. Untrained legs are the first step towards old age. Take the example of athletes. They ask why it’s simply not worth pumping your legs. Everyone has strong and trained legs, which immediately catches your eye. Every athlete, no matter what sport he plays, devotes time to pumping up his legs.
Advantages
What do the coaches say? Legs are actively involved in a person’s daily life, which is why they need to be trained. Working with heavy weights involves the participation of the leg muscles, even if the exercises are aimed at other muscle groups. When performing squats, the body synthesizes a lot of anabolic hormones. As a result, this affects the growth of other muscles.
Do women need to pump their legs? Many people do this for slimness and a beautiful figure. By pumping the lower body, lipolysis accelerates, and you will be able to eliminate excess weight faster. This is due to anabolic hormonal substances. According to reviews from professionals, the whole body needs to be trained.
Why pump men's legs? The reasons for this activity are as follows:
- The rate of testosterone production increases, which has a positive effect on weight gain.
- The body develops harmoniously. If the leg muscles noticeably lag behind in development, the remaining muscle groups will also slow down their progress.
- To increase the size of your biceps by 1 cm, you need to gain 4 kg of mass. But you won’t be able to do this just by pumping your hands.
- It is important that the muscles rest, otherwise their growth will slow down. On a day when you are not working on your arms and other muscles, you can work on your legs.
- Ensures normal blood circulation throughout the body. When training the limbs, the functioning of the heart and blood vessels improves.
- The overall tone of a person improves.
- The body will look attractive if it is developed harmoniously.
These are all the reasons that answer the question of whether you need to pump your legs. A person who plays sports feels much better. He has a beautiful figure, posture, and develops endurance.
Do people who don’t play sports need to pump their legs? This must be done if you want to have a beautiful body. There are effective exercises for this. Many of them can be done at home.
What happens if you don't pump your legs? If a person trains the rest of the body, but not the lower limbs, then the body will look unattractive. If you play sports, it is important to train all muscle groups.
Bodybuilding every day
Let’s not beat around the bush, but let’s say it straight away: no, you can’t pump your legs every day. This applies not only to the legs, but also to all other muscles of our body. Exercising too frequently will quickly push the body into a state of overtraining.
Of course, a lot depends on the loads received during the training sessions. For example, you can allocate one muscle group for one day: on Monday - biceps, on Tuesday - chest, on Wednesday - triceps, etc. But such a training system is considered more effective for professional athletes, and not for the average gym goer. hall For the latter, the split system is more effective, in which several muscle groups are worked out during training, since this better stimulates the production of anabolic hormones. To summarize all of the above, then 3 workouts per week with breaks of 1-2 days between them will be more effective than 7 workouts per week for each muscle group.
Squats
This exercise is a classic because, according to trainers, it is effective for improving leg tone. Squats allow you to get more results compared to other activities. Exercise makes it possible to pump up not only your hips, but also other muscles.
Squats are performed as follows:
- You need to go to the rack with a barbell, stand under it so that the bar is on the top of your back.
- They take the barbell in their hands to make it comfortable. So that there is high-quality fixation.
- You need to tense and straighten your back, take the barbell from the rack and take a step back.
- The feet are placed shoulder-width apart and the foot rests on the floor.
- The back should be straight, you need to squat deeply.
When squats, you must look in front of you, otherwise injury is likely. The position of the feet during training is also important:
- When you place your feet shoulder-width apart, your quadriceps muscles are pumped up.
- To increase the load on the muscles of the inner thighs, you need to place your feet wide.
- With the help of their narrow setting, the outer part of the thigh swings.
According to reviews, these exercises are effective. Moreover, they are made by both men and women. It is advisable to perform the exercise under the supervision of a trainer.
Strengthening the knees
Contrary to popular belief, squats done correctly do not harm your knees. Moreover, many studies have shown the opposite - deep squats can significantly strengthen muscles and tendons, and therefore have a positive effect on knee health. Knee injuries from squatting typically only occur if the athlete: a) does the squat incorrectly; b) tries to take more weight than he can bear; c) rises from the squat too sharply (jumps).
As you can see, knee injuries can only occur if you do not measure your strength and have incorrect execution technique. Therefore, if you learn to squat correctly, bring your technique to automaticity, and do not overload yourself, then you will only become healthier. And healthier, both literally and figuratively.
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Leg press
Is it possible to pump your legs and arms in the exercise machine? There this is done efficiently, since there is special equipment. The leg press on the machine gives excellent results. The exercise is also effective if there is a risk of injury when squatting with a barbell. Squats and leg presses allow you to build large, powerful thighs.
The press is performed like this:
- It is necessary to determine the correct exercise on the simulator: the buttocks and lower back should not come off, otherwise there is a risk of injury.
- You need to rest your feet firmly in the middle of the platform. It is important that your feet are shoulder width apart or slightly narrower.
- You need to take the handles of the exercise machine on the sides of the seat and hold them all the way to give your torso stability.
- Then you need to remove the platform from the racks and slowly lower it towards yourself as deeply as possible so that your knees touch your chest. Then you need to squeeze the platform up, but do not straighten your knees completely, in order to prevent relaxation of the quadriceps and injury to the knee joint.
As reviews indicate, at first the exercise may seem difficult, but over time a person gets used to it. After just a few sessions the effect will be noticeable. And if you exercise regularly, your legs will be trained.
Use specific exercises for the hamstrings
Some people think that squats and other leg extension movements are enough to pump up the hamstrings. Meanwhile, research shows that although the posterior surface is involved in squats, the load on it is very limited.
“Specific exercises for mass and growth of the posterior muscles are important and should be included in a weekly leg routine,” says Erickson. “Additional exercises for the posterior area are good not only from an aesthetic point of view, but also for the development of speed and strength and the prevention of injuries to the knees, hips and lower back muscles.”
Most of us are familiar with the group of leg curl exercises. targeting the posterior muscles. They can be performed sitting, standing, lying down, with support, or alternating with one leg. All of them are good for strengthening the hamstrings.
Erickson knows that hamstring injuries can be very frustrating. When a muscle group is relatively weak (compared to the quadriceps), there is a high risk of experiencing an anterior cruciate ligament injury or muscle strain. To promote knee stability and health, the quadriceps (the antagonist flexor muscles of the knee joint) should be stronger at a ratio of approximately 3:2 (they are stronger because they are used more and more often in daily activities).
You can figure this out by measuring your strength: If your max in leg extensions (a single-joint movement for the quads) is 10 reps with 70kg, you should be able to do the same 10 reps with 45kg in bench leg curls. If you can't bend your legs 10 times, your knees are more vulnerable to injury. At the very least, you should be aware of this so you can focus your efforts on the weak link.
Because it's normal for women to have a lower ratio of quadriceps to hamstring strength—and female athletes have an even lower ratio—they are even more at risk for muscle strains and ACL injuries.
FYI, here's how the hamstrings work during a squat: By controlling the downward phase as your hips descend to the bottom of the squat, the quadriceps muscle fibers stretch and the hamstrings contract. The deeper you go, the more muscle fibers on the back surface are activated.
Additionally, the hack squat platform, squat machine, bench squat, and even the leg press can allow you to place your feet very high. This reduces quadriceps activation and increases stress on the glutes and flexors. But you still need to add specific exercises for the hamstrings.
Lunges with a barbell
Is it possible not to pump your legs? You don’t have to do the exercises, but then your legs won’t be as elastic and beautiful as you can achieve with physical exercises. Lunges can be performed with a barbell or dumbbells. It is better to do them on a Smith machine, since you do not need to worry about balance.
Lunges with a barbell are carried out according to the following instructions:
- The bar should be placed on the back.
- You need to take a big step forward with one leg, and your feet should be on line 1. Support for such a distance between the legs is required, when lowering to 1 knee, the legs must be bent at a right angle.
- It is important that the barbell is on the trapezius, one leg in front, and both feet in line. Then you need to lower yourself to 1 knee, slightly touching the floor, and then you can return to the starting position.
- It is advisable to perform lunges on one leg first, and then on the other.
As confirmed by reviews from trainers, this exercise can be performed regularly. The main thing is to be careful. During quiet walking, a person uses approximately a quarter of his muscles. Therefore, movements are beneficial.
Don't forget about hip movements
Most likely, you are familiar with the leg curls mentioned earlier. What they have in common is flexion at the knee joints.
However, the posterior muscles can be worked with movements at both the knees and hips, and you can focus on the upper portions of these muscles with movements in which you flex the pelvis. The best way to do this is to include Romanian deadlifts in your training program. The emphasis here is not only on the upper rear, but also on the buttocks, so tighten your glutes harder while standing.
The Romanian deadlift is technically more difficult to perform than you might think. Keep your back straight or slightly arched. The knees should remain bent at a very slight angle. Keep the barbell close to your feet and do not try to lower it all the way to the floor. Mid-calf or so is ideal. The Romanian deadlift is performed by leaning forward and pushing your butt back so that the bar never touches the floor.
Hack squats
Do you need to lift your legs if you want to lose weight? This is recommended. Hack squats are used to train the lower extremities. With them it will be possible to relieve strong axial load on the spine. Squats on a Hack machine are performed as follows:
- You need to position yourself on the simulator by sitting on it. Then bend your knees, place your feet shoulder-width apart in the middle of the platform. The back of your body should lean against the Gakk machine. You need to rest your shoulders against the support.
- It is necessary to unlock the mechanism of the device, but not straighten completely, as this relaxes the quadriceps at the top point and places a strong load on the knee joint.
- Inhaling, you need to slowly squat down.
- At the bottom point, you need to focus on your heel, push off from the platform and straighten your legs. They do not need to be completely straightened.
With different placement of your feet on the platform, you can put emphasis on different muscles.
Extension on the simulator
This is an isolation exercise that only targets the quadriceps. It is used in combination. The extension does not add mass to the hips because it is considered isolated and is not used with heavy weights.
Its task is to give a beautiful shape and relief to the upper thigh. Once placed on the machine, you need to place the roller over your feet and you can begin to straighten your legs.
Lying leg curls
The exercise only works the back muscles of the thighs. Fitness trainers advise performing it at the end of a workout. You should not put emphasis on heavy weight, as compliance with the execution technique is required.
Lying bending is performed as follows:
- You cannot lift your pelvis off the bench.
- The roller needs to be placed on the back of the foot or slightly higher, but not on the lower leg.
- The joints should not flex spontaneously or quickly. The feet must be held at the top point, and then slowly lower the projectile to the starting position. It should not be lowered completely, and should not be thrown at the lowest point, otherwise the result will not be strong.
Skiing. Egor Sorin - coach of the Russian national team
The specifics of skiing are very different from bodybuilding and football. One of the most important factors is breathing work and endurance. And the legs are responsible for the speed of the skier and his power, since pushing movements are key.
– How important are powerful legs in skiing?
– Leg power plays a key role in modern skiing. Especially with the advent of sprint disciplines, where maximum acceleration over short periods is important. Strength alone will not be enough - speed is also important. In our understanding, power is force multiplied by time. You can't reach the top level without powerful legs.
– Do skiers work with iron?
- Without fail. .
– What program do skiers follow?
– Preparation depends on the period of the season. May-June, when the sprint stages begin, work is done on the number of repetitions - according to the classics, 10-12 repetitions. When the relay races begin, we prepare with heavy weights. There is also a block for developing maximum strength and power. But we try to combine training: in one session we give exercises to both develop strength and increase power.
-Can I do squats?
- Yes. . Nothing builds leg strength better than the squat. No leg press can replace it.
– Do you squat in Smith or with free weight?
– Anyone who does not yet have perfect technique squats in Smith. When we see that the athlete is ready, we move on to free weight.
– Does the national team use a system of snatch running training?
- Certainly. We do such training both running and on roller skates. Now this style has become popular: some people take limited rest between accelerations, but I still favor full recovery after the jerk.
– How important is stretching after leg day?
– We don’t use stretching immediately after strength training. The muscles have contracted, tensed, and become toned - if you add stretching, this will not have the best effect. But the next day we add it. This is our rule: after strength work and work on rollers, it is imperative to bring the muscles back into an elastic form. Without stretching, some exercises cannot be performed correctly in terms of technique.
Calf raises
Such exercises are performed to pump up the calf and soleus muscles. It is important that the lesson is effective, and for this you follow simple recommendations:
- The ankle joint should move more in amplitude, which is necessary to stretch the muscles and increase the load.
- You need to use weights to be able to complete 10-12 repetitions.
Work your calves while standing
Not all exercises for the calf muscles equally load the two main muscles in this area - the soleus and gastrocnemius.
Although most calf exercises are performed with straight legs, exercises with bent knees are very different. Because the gastrocnemius muscle is attached above the knee joint, when the knee bends, it cannot contract at its full capacity, and the soleus muscle takes on the lion's share of the load. In straight leg exercises, both muscles come into play. Therefore, straight-legged calf raises (such as standing calf raises or donkey exercises) work the calf muscle, while seated calf raises do not.
For aesthetics, most powerlifters tend to target the gastrocnemius rather than the soleus muscle. So if you plan to do only one calf exercise, make sure you do it with straight legs.
The benefits of running
Does running strengthen your legs? Such training allows you to pump up and strengthen your muscles, since they are well used in this sport. By using various techniques and increasing the load over time, you will be able to eliminate excess weight and muscle mass will increase.
If you run long distances, you won’t be able to gain noticeably sculpted muscles, since your legs will only be resilient and neat. To pump them up, you need to perform the above exercises.
You're too keen to stay dry and do a lot of cardio.
Another myth from the field of sales is that a certain person with natural training can simultaneously gain muscle and burn fat. Yes, it can, but for about the first 8 weeks of your training. After that, the process begins to slow down, and the client needs to choose: if he wants to gain muscle mass, he shouldn’t do more than an hour of cardio per week in total, and even more so, it’s better to give up walking on the treadmill for an hour after each workout.
