3 Workouts For Legs That You Must Do
October 30, 2009 by Ricardo d Argence
Filed under Health
Having great legs is a characteristic that is desired for both men and women. There are many people who spend hours in the gym working their lower bodies with various exercises for legs.
However, you shouldn’t have a weight lifting workout that exceeds 45 minutes. When you do, the positive achievements seem to diminish. The point is once you pass over this threshold, your workout is no longer beneficial and it’s all for show. This is why experts encourage you to stick to a 45 minute frame over a 3-day period.
One of the most important parts when working out is the post regimen. We recommend eating within 90 minutes of rigorously working your muscles. It will allow your body to recover much better.
By delaying for more than 90 minutes your body you end up loosing muscle instead of gaining. The following are some effective exercises for your legs.
Squats- Almost everyone likes to do squats, and the benefits are plentiful. You can work your hamstrings, quads, and buttocks. In fact, there aren’t really a lot of exercises that guarantee leg muscle results like squats do.
With this particular exercise, you will stand with you feet about hip width apart, knees slightly bent, abs tight, and with the shoulders situated down and relaxed. Keep your head and neck straight, and your back in natural alignment.
Gradually bend until your knees have formed a 90 degree angle. It is important that you avoid leaning forward during the routine. This is because, by doing so, you will put too much force on your knees. Your knee joints and lower back can very easily be hurt in the process. And so, you should ensure that your posture is straight at all times.
When you are bending it’s important to pretend like there is a stool behind you to sit. You should hold the position for a one count, and then slowly rise back up. Also the knees should remain within the range of your toes at all times. All that is left is simply repeating the process until your rep goals have been met.
Romanian Deadlift- Targeting the hamstrings and glutes will happen with the Romanian Deadlift. In order to execute this properly you simply choose a barbell or set of dumbbells and hold them with a little wider than shoulder grip. You should also make sure your knees are slightly bent, and then push back your hips. It’s important to keep a straight back throughout the exercise. A controlled approach is much more important than being fast.
While standing tall, lower the bar while pushing the hips back and bending the knees. Even though these traits are important, don’t forget to breathe. Take a deep breath at the start of the movement, hold it while the bar is below your knees, and exhale as the bar comes up. You may need some assistance when doing the Romanian Deadlift, so don’t be afraid to get it.
Calve Raises. In doing these exercises you will need to ensure that your feet are spread apart (as wide as your shoulder width) and your hands placed on your hips. With your head and neck erect, ensure that your posture is correct whilst performing the exercise. Slowly raise your heels until you feel a real squeeze in your calf muscles. Hold for a count of one, squeeze, and then slowly lower. Continue the process until your intended reps is reached.
You can see that even simple exercises can be complex. However, if you can simply pay attention to your movements, the results will be more noticeable. Oh, and no matter what one you use, we recommend eating before working out. Then of course you should think about engaging in sufficient resistance training and rest.
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