In a human body one of the biggest and strong muscles are muscles of legs. Even at just been born kid these muscles are obviously noticeable. If you decided to bring your legs into a form, to make them more beautiful and hardy you need to know how it is possible to pump up muscles of legs. And you will do it in house conditions or to go to gym, never forget about the healthy balanced nutrition. As if you will well not eat, all physical exercises on growth of muscles will lose the meaning.
As it is correct to pump up muscles of legs of the house or how to pump up legs without exercise machines?
In order that your legs began more brawny to you to squat enough every day or every other day. Begin to squat on two legs, in one or two weeks you pass to more difficult exercises necessary to pump up legs.
For a start add to squats on two legs, a squat on one leg serially. You remember when you do squats, the back needs to be held directly, heels, from a floor not to tear off, legs at shoulder length. When you squat on one leg, hold some support not to lose balance. You can take any house subject in the second hand - dumbbell substitute, for example, the heavy book.
After squats you can use a jump rope. If you cannot jump at home, you will go to the yard. It is not necessary to neglect this exercise, rope jumping within 5-10 minutes not only will help you to develop muscles of legs, but also to increase endurance of an organism.
One more exercise which it is possible to carry out houses is aimed generally at the development of gastrocnemius muscles. Get up foot socks on some eminence, for example a threshold. Slowly lower heels of legs until you feel rather severe stretching of your calves, after that slowly rise on tiptoe as it is possible above. Repeat movements.
Many athletes are interested in a question how to pump over a certain group of muscles standing? For example, how to pump up internal muscles of legs?
The press legs is optimum exercise for internal muscles of legs. Get into the exercise machine, legs have to be at shoulder length, part socks in the parties a little. The back is densely pressed to sitting. In the course of exercise you need to rest against the platform all surface a foot of legs.
And how to pump up back muscles of legs?
For this purpose use exercise rise on socks with a bar.
Put a bar to yourself on shoulders, get up on bar foot socks. Rise on toes and come back to a starting position.
The question interests many of us - whether it is possible to pump up legs run?
Yes, if you regularly make a run on 3-5 km and in addition to run to jump on a jump rope. Muscles of legs too well will develop in this case, especially gastrocnemius muscles.
And how to pump up the top part of legs?
For study of the upper muscles of legs you will be helped by squats in a hook car and leg extentions with the exercise machine intended for this purpose. In the first case get up under small pillows of the exercise machine, put legs on the platform, at shoulder length. Slowly fall and rise, it is not necessary to unbend completely knees in the top point of rise.
In the second exercise get on the exercise machine, get feet for exercise machine rollers, a back densely nestle on a sitting back. At moderate speed lift cargo and strain muscles in the top point, then slowly come back to a starting position.
If you seek to receive as soon as possible result, you will be helped by the basic and one of the most important exercises to pump up legs.
How quickly to pump up muscles of legs and for how many days it is possible to pump up legs?
Squats with a bar on shoulders will help you to receive powerful, beautiful legs quickly. Put legs at shoulder length, to establish a bar on an upper back, on a trapezoid muscle. In the course of squat to hold a back directly, in the top point of rise do not straighten a leg completely.
One of additional ways to pump up legs is attacks with dumbbells. Legs are slightly wider than width of shoulders, a back direct. Expose one leg forward and squat until the hip is not parallel to a floor. The knee of the second leg which is behind should not touch a floor. Slowly come back to a starting position and do the similar movement, since other leg.
By means of these two exercises you in 15-20 days of intensive trainings receive result.
Only a few examples are presented in this article how to pump up muscles of legs. Actually it is much more of them. But in order that the nobility how to pump up internal, upper and back muscles of legs, to you is enough to remember and carry out the above exercises.
Success in sporting achievements!
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