That the lower body always was tightened, it is necessary to force to work muscles of legs. Not only intensive trainings, but also some nuances which should be observed during the occupations will help with it.
Instruction
1. First, for active work of muscles of legs they need to be warmed. Cold muscles badly give in to trainings. Besides without warm-up risk to be traumatized doubles. Therefore to force to work muscles of legs, it is necessary to twist before physical occupations pedals within half an hour, to stretch calves, hips, ankles and knees, to do several facilitated power exercises. For heat preservation it is worth putting on woolen gaiters and thermoshorts.
2. To force muscles of legs grow, it is necessary to fall in love with pain. If muscles don't hurt, so the training insufficiently effective. Pain signals that muscles work, so it is necessary to aspire during each occupation to it. Only it is necessary to learn to distinguish pleasant "useful" pain from the painful feelings speaking about the trauma. During the first occupation the pain can not arise. It is necessary to train to feeling of fatigue. Next day there will be delayed onset muscle soreness.
3. Reasonable approach to trainings will help to force muscles of legs grow. Professional coaches don't recommend to be engaged daily – muscles need to give the chance to be restored. Muscle bulk grows in breaks between trainings. Therefore everyday torture of the body not only is dangerous, but also is useless. How to understand that muscles were recovered? They will cease to hurt. So it is worth training not in certain days, and in process of requirement of the organism.
4. For effective muscle work of legs it is impossible to allow them "to return to normal". As soon as muscles get used to loading, they will cease to grow. In order to avoid the similar situation it is necessary to change sequence of exercises, alternately increasing or reducing the number of approaches, and time in 2 months passes to the new program of trainings.
5. For the active growth of muscles of legs it is necessary to complicate habitual exercises. One of the most effective methods is weighting. It is necessary to squat with the post, to do lunges with dumbbells weighing not less than 3 kg, to be engaged on power simulators. Some mistakenly think that loading needs to be increased only. It is wrong and it is physically impossible. It is necessary to alternate heavy and lightweight, in the latter case carrying out approaches practically to full exhaustion.
6. To force muscles of legs work only constant trainings not less than 45 minutes long can. It is proved that they are much more effective, than daily occupations 15 minutes without warming up.