How to build leg muscles?

May 15, 2021 Willie Pep 0Comment

How to build leg muscles?

Difficulty developing leg muscles and increasing their mass is a typical problem for novice athletes. Without achieving rapid muscle growth through typical exercises, many stop doing squats, limiting themselves to information or dilutions in simulators. But in order to build the muscles of the legs, they must be pumped with a lot of weight.

Training the muscles of the legs is one of the most important in the development of the body – this muscle group makes up more than half of the weight of the skeletal muscles of the body. Performing heavy squats with a barbell (just like other basic exercises) activates the production of testosterone in men, having a positive effect not only on the growth of the legs, but also on the increase in muscle mass throughout the body.

Training legs for mass

Barbell squats are a basic exercise for developing leg muscles, without which it is difficult to gain large muscle mass. The leg press in the simulator, although it partially repeats the squats, does not always serve as a full-fledged replacement for them. The role is played not only by the correctness of the bench press technique in the simulator, but also by the ability to involve the muscles of the press and diaphragm in the work.

Often the leg press is performed by novice athletes with excessive working weight – which, although it pumps the muscles of the front of the thigh, but eliminates the work of the transverse abdominal muscles and overloads the lower back. In addition, the buttocks are not always involved in the work – unlike squats with a barbell, when pressing in a simulator, the wrong technique easily excludes them from work.

Squats with a barbell: technique

When squats with a barbell, it is important to feel not only the work of the leg muscles, but also the constant involvement of the core muscles. At the starting point of the exercise, the bar should be on the bones of the shoulder blades – the hands should only support it, without undue stress on the wrists. The upward movement with the barbell should be started with lifting the pelvis (not the head), exhaling and straining the abs.

If you cannot deliberately strain your abs while squatting with a barbell, then the effectiveness of the exercise will significantly decrease. That, in turn, will not allow you to follow the correct execution technique when working with large weights. In order to learn how to strain the press, you need to pump it regularly. We talked about how to quickly pump up the press earlier.

For successful leg muscle training, beginners are recommended to perform basic leg exercises – squats with a barbell and leg presses in the simulator … For advanced trainees, a separate “leg day” is recommended, consisting of both heavy basic barbell exercises and light isolation exercises with dumbbells or on machines.

Why do feet sink in water?

The answer to this question lies in the physiology and buoyancy of the human body: at the top we have an “air bag” (lungs), which is buoyant, and at the bottom there is no such bag – there is a rather heavy pelvis and no less heavy legs.

If you put a body in water, one part of which is airy, and the other is heavy, then for obvious reasons it will be positioned vertically in the water: the heavy part will tend downward, and the part with air – upward.

In this connection, there is nothing strange and surprising in the desire of our lower body to go to the bottom, another question is how to resist this ?

Intuitively, a person who feels that his legs are sinking begins with them work faster and thus keep them afloat.

This is not the right approach: energy You need to (a) save, (b) spend for the sake of moving forward, and not for the sake of keeping afloat.

General balancing of the position of our body in the water is more correct so that it does not began to roll.

Since there is air in our chest, it in a sense acts as a ball on which we lean, or as a fulcrum. You need to press on this ball (support) – press on the chest to make the whole body lean more forward, that is, to make the body more horizontal . Then, with a fully extended body, the chest will be more horizontal in the water, the head will be lower, and the pelvis and limbs – higher.