If it is impossible to go to the gym, it is not an occasion to refuse trainings, good results can achieve and being engaged at home. Many are interested how to pump up house legs as without it it is impossible to receive a beautiful and proportional body and the trained legs are necessary for performance of exercises on study of other muscular groups.
How to the man to pump up house legs?
At once there is a wish to tell that trainings in house conditions not such effective and for obtaining good results it is necessary to be engaged longer period. It is the best of all to carry out exercises at slow speed to hold loading. It is worth noticing that the lower body very quickly gets used to loading therefore it is recommended to use different tricks, for example, supersets. It is necessary to repeat exercises in 3 approaches, and do the first two till 10-15 times, and you bring the last approach to total refusal. It is important to feel strong burning that demonstrates that exercises are carried out correctly. To receive result, it is necessary to be engaged 3 times in 7 days. The bigger number of trainings is not recommended as muscles have to have a rest.
As to the man to pump up house legs – the program:
- Rise on the platform. For performance of this exercise the height is necessary, it can be a bench, a chair, etc. Its height has to be such that at a raising of a leg on it the knee was a little higher than a coxofemoral joint. It is recommended to pick up dumbbells and also it is possible to put on a backpack with different heavy objects. Put one leg on the height and rise by it, straining muscles of legs. It is also possible to do after that a move forward and only then to fall down. Make at first on one leg, and then, on another.
- Squats. This most available and effective exercise which all can carry out. It is important to know how to pump up house legs squats as only observance of the equipment will allow to achieve good result. Take dumbbells and put feet at shoulder length. Fall slowly down, inclining a body approximately by 45 degrees. You watch that knees did not go beyond feet for what as much as possible you take away a basin back.
- Attacks. This general exercise on weight on legs which can be carried out in house conditions. Get up directly, having picked up dumbbells. Inhaling, take a step forward and fall down on an exhalation before the knee of a hind leg does not touch a floor. At the same time the knee of other leg should not go beyond socks. Inhaling, return to SP.
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