For the rating of legs there is the huge number of various exercises which can be carried out if desired and in house conditions. Professional advice and useful information will help you with it.
Exercises on the shin
In creation of the esthetic image of the body of the muscle of the shin play the important role. For this reason you shouldn't neglect them the training. On degree of the rating of the shin have to be approximately equal to bicepses. However, having phenomenal working capacity and force, ability to fast restoration, it is also rather difficult to develop them to necessary level.
Experts recommend to train shin muscles with big burdenings and under various corners. The endurance and the high level of development of these muscles gives the chance to load from 2-3 times a week even at the initial stage of trainings. The optimum number of approaches – 5-6. Exercises it is necessary to repeat from 15 to 50 movements in approach. The quantity directly depends on extent of physical training.
Risings on toes from the standing position – general exercise for extension of muscles of the shin. It gives the chance to develop long and short heads of the gastrocnemius muscle, soleus muscles, shin muscles. The most important that it is possible to perform this exercise in house conditions. For obtaining good result at the rating of muscles of the shin it is necessary to choose various exercises which will help to work all sites of this group – the external, internal, lower and top part.
Exercises on back muscles of the hip
As a rule, back muscles of hips very often don't receive due loading. For this reason they remain insufficiently developed. Optimum loadings for the rating of back muscles of hips are various exercises in which the corner between the trunk and the hip changes (leg presses with broad statement of feet, squats in wide stances, bendings). At their performance the muscle bulk of the back surface of hips either are actively involved, or have significant indirect loading.
Exercises on hip inside muscles
Carry the big and short bringing, long, thin and grebeshkovy muscle to internal group of muscles of the hip. Their development is, undoubtedly, one of the most difficult parts of the hip. For load of this area it is necessary to include in the set of exercises: ryvkovy draft with broad setting of legs, squats with dumbbells (post), data of hips. One of the most effective exercises on formation of buttocks and legs are "lunges". Lunges forward – the simplest option of performance. You remember: in the initial position of the leg shouldn't stand too far from each other. When performing exercise the large role is played by step width. Than it is wider, that stronger loads the muscle of the hip and the buttock.