Persons interested to bring the body into a form should remember that a number of exercises during which legs are studied involves also many muscles of an upper body. As the result, together with formation of a silhouette of the lower extremities is pumped over a press, back muscles and muscles of lumbar department warm up and become stronger. Today we will talk about the most effective exercises for the lower part of a trunk to weighting.
Anatomy
All types of the muscles forming a silhouette of our legs can be divided into such groups:
- buttock;
- quadriceps or front part of a hip;
- muscles of a back part of a hip;
- shin muscles.
Treat to the first group:
- big buttock (the largest and thick, is responsible for "fleshiness" of a bottom, to its help there is a movement of a hip);
- average (external pelvic muscles, help a leg to move back and fixes the case at extension);
- small (it is located near average, and has the same functions).
Got to the second:
- straight line femoral (it is located in a front part of a hip, is responsible for its bending);
- lateral wide muscle of a hip (occupies a front external part of a hip);
- intermediate wide (it does not allow to be bent to a knee joint at the time of contact with an earth heel when walking);
- medial wide (is on hip inside).
All muscles in this group provide bending/extension of a hip.
Learn what to do if muscles after the training hurt.
Are present at the third:
- two-headed (together with big buttock participates in extension of a trunk);
- semi-tendinous (borders on two-headed, bends/unbends a shin, a hip in a knee joint);
- semi-webby (rotates a shin inside and unbends a hip around a basin if the knee is unbent).
Treat muscles of a shin:
- sural (occupies a back part of a shin, provides the movement of foot and stabilization of a trunk during walking);
- kambalovidny (bends foot in an ankle joint);
- plantar (rudimentary, works together with two previous);
- lobby tibial (performs function of extension of foot).
Exercises for muscles of legs and buttocks with dumbbells
Occupations with cargo, even houses, will allow to feel much quicker positive result in comparison with occupations without weighting.
Whether you know? Scientists from Taiwan could create artificial muscles — for this purpose they had to cover onions cages with gold. As it became clear, these cages are capable to change the form significantly; golden conductors are necessary for transfer of electric signals. Such invention — considerable break in robotics as artificial muscles wear out in comparison with the hinged mechanism less.
Classical squats
The simple exercise which is minimum injuring knee joints (at observance of rules of performance). Forces to work buttock muscles, a biceps of a hip and a quadriceps.
- You hold the case equal, legs at shoulder length, socks are developed. Bend a back a little, having developed shoulders and having given them slightly forward.
- Hands with dumbbells are lowered down, the look is directed before itself.
- Taking a breath, slowly bend knees, trying not to cramp them.
- As soon as hips form a right angle with a shin, record a pose for several seconds.
- Exhaling, unbend knees. It is possible to squeeze after straightening buttocks for bigger effect.
- Make 10 squats three times.
One of universal exercises practically on all groups of muscles is occupations on the exercise bike.
Squats on one leg with dumbbells
Provides development of a front and back part of a hip.
- Become directly, a look forward. A dumbbell in one hand, another adhere for a wall or other support. The hand with cargo is lowered along a trunk.
- Extend the leg corresponding to a hand with cargo forward and try to hold at an angle 90 ° to a trunk.
- Having inhaled, slowly squat, bending a supporting leg.
- When the hip forms with a shin a corner 90 °, record a pose for several seconds.
- Exhaling, smoothly unbending a leg, accepting an initial position.
- Exercise needs to be carried out, serially replacing legs.
Squat of a plie
During this exercise an internal part of hips is as much as possible studied.
- Become exactly, place legs more widely, well develop socks. A dumbbell arrange between legs on the line from a stupnyama.
- Squat until hips form a corner in 90 °C a shin. Take cargo.
- Having involved muscles of legs, accept an initial position. Not to release a dumbbell.
- Make several approaches till 10-12 times.
Important! It is possible to squat, initially holding the weight in hand.
Stanovy draft (inclinations) on one leg
Involves such muscles:
- buttock;
- hip muscles;
- the muscles participating in bending/extension of a backbone;
- direct and slanting muscles of a stomach;
- the muscles raising shovels.
- Brushes with dumbbells arrange opposite to hips. Stand exactly and slightly take away one of legs back, having made basic the second.
- With an exhalation incline the case forward, having slightly bent at the same time a basic extremity. Together with an inclination of the case raise the taken-away leg. The case with the raised extremity has to form one line.
- Be recorded in this pose into 1–2 account. On a breath become directly.
- On each party do 4–5 repetitions till 15-20 times.
The Romanian draft with dumbbells
Forces to work such muscles:
- big buttock;
- femoral;
- responsible for bending/extension of a backbone;
- direct and slanting on a stomach;
- the lifting shovels.
- Brushes with dumbbells arrange opposite to hips. Become exactly, a foot on width of shoulders, knees spring. Strain a press. You look before yourself.
- Inhaling, lower hands with weights along legs, inclining at the same time the case with an equal back.
- The lower point — hands is a little lower than knees. The back is parallel to a floor. Record situation.
- Exhaling, begin to be straightened due to work of muscles of a hip and buttocks.
- Repeat three times till 10-12 of squats.
Dead draft on direct legs
The big gluteus, biceps of a hip and muscles which are responsible for bending/extension of a backbone are developed.
- Get up directly, holding a bar in hand. A foot are placed rather narrowly, socks are sent to the opposite directions. Successful fellow of a bar of a straight line, at shoulder length.
- Straighten a back, having a little cramped shovels, in a waist cave in. Direct legs. You look forward.
- Exhaling, begin to lower the case with a direct back, sliding a bar along the lower extremities. Basin is taken away back.
- Fall until hands are around the middle of a shin.
- With a breath at the expense of the muscular force of the lower part of a trunk accept a starting position.
- Repeat three times till 8-12 of inclinations.
Walking by attacks
Are studied:
- hip muscles;
- sural;
- muscles which are responsible for bending/extension of a backbone;
- lumbar;
- slanting muscles of a stomach.
Learn what is the Scandinavian walking and that it gives to an organism.
Performance of this exercise requires free space that there was an opportunity to move forward.
- You hold hands with dumbbells along a body. Become at the beginning of the planned route.
- Straighten a back, strain a press. A foot at distance slightly smaller, than width of shoulders. You hold the head directly.
- Inhaling, sharply step any leg forward. The second remains on a floor. Along with a step it is necessary to sit down so that a hip of a leg which ahead, formed with a shin a corner in 90 ° and the knee of the second almost touched a floor.
- With an exhalation by means of muscles of legs rise and put the second leg.
- Again step, having replaced legs. Alternating extremities, reach the end of a route.
- In such way walk three times in one direction.
The Bulgarian attacks with dumbbells
The quadriceps, biceps of a hip and sural muscles are most actively studied. Also the feeling of balance improves.
- Take dumbbells of suitable weight, find a low bench (lower than knee height) and become to it a back.
- Put one leg a rise zone on a bench, the second recede on distance of a shin.
- Back equal, the head which is slightly raised. The look is directed forward.
- Exhaling, smoothly squat at the expense of muscles of a supporting leg. When her hip becomes perpendicular to a shin, record a pose for couple of seconds.
- Inhaling, accept the initial point, pushing the case with muscles of a basic extremity.
- On each leg make 3–4 repetitions, having sat down till 10-12 times.
Side attacks
Intensively develop an internal part of a hip and improve coordination.
- Become exactly with dumbbells in hands.
- Widely step sideways.
- Smoothly squat, bending that extremity which took a step. The second remains equal.
- Decrease until while a hip with a shin do not form a right angle.
- Smoothly return to the initial point.
- Repeat for other leg. On each party make 3–4 repetitions, having sat down till 10-12 times.
Important! For women the suitable weight of a dumbbell — to five kilograms. A strong half of mankind can be engaged with up to 10 kg.
Differences in trainings of men and women
The anatomic structure of muscles at women and men identical. At both floors about 640 muscles, but they react to loading differently. The reason — different physiology.
- In a female body the share of fatty tissue prevails over a share of muscle tissue. At men — on the contrary. Therefore men have more energy costs of kilogram of weight.
- Men and women differently have a metabolism. In a female body fatty acids are a power source, and carbohydrates are laid in depot.
- At women testosterone level is lower therefore they are not capable of high-intensity trainings on a limit.
- The ability to carry out various exercises at the woman directly depends on her cycle. After monthly and to an ovulation working capacity at the high level. After an ovulation the energy is badly spent, the working capacity falls.
- Men have more than the size of heart because of what it is capable to pump over the bigger volume of blood.
- At women the muscles of the lower part of a trunk, at men — top are more developed.
Read how it is correct to do attacks with dumbbells for buttocks.
On the basis of the above it is possible to draw a conclusion:
- As heart at men is more, it allows to oxygenate more intensively bodies that does a body to more hardy if it is about a weight raising. Women are capable to carry out the bigger number of repetitions because of considerable fat stocks.
- Different level of hormones leads to the fact that women need much more time to develop muscles.
- Men are stronger, so, they are capable to take bigger weight, but to carry out the smaller number of exercises for approach.
- Generally women set the task to get rid of excess weight therefore they need long trainings. They are capable to execute exercise bigger number of times at the same number of approaches, as men.
- Because of more developed muscles in the field of a basin and other structure of a skeleton in this zone, women have bigger stability and better hold balance.
- Body of women more flexible, so, they can carry out movements with a bigger amplitude.
Whether you know? The shortest muscle in a human body — stremenny. She is responsible for an eardrum tone. Its length — 1.27 mm.
Useful tips on a training of legs
Several general councils to which it is necessary to adhere, training the lower part of a trunk:
- Warm-up always has to precede a training.
- Always you keep a straight line back, with an easy bend in a lumbar zone.
- Carry out everything smoothly, without breakthroughs.
- Squatting, do not assume that knees met.
- Returning to a starting point, leave legs slightly bent. So muscles are more loaded.
- You breathe exactly.
- Always begin action with a breath, and finish with an exhalation.
- Men between approaches have a rest minute, girls — two.
By means of the described exercises it is possible to pump over muscles of a lower body as at home, and in gym. Gradual increase in weight will allow to create quicker a beautiful silhouette and to save from such problems as flabbiness of legs. You will be able to pump up also a press.