49
4 foot trainings that you will remember for a long time
If in one session you try to cover all muscle groups, the result is limited to the fact that sessions for the lower body take too much time, so you save on strength training, which is most important.
To get the desired result you will help 4 slaughter training legs, which are described below. Choose the least busy days for these activities, because after them you will barely stand on your feet.
To build your lower body, fitness model and trainer Sean Russell uses two principles: heavy weight and lots of repetition.
I like to include a lot of repetitions in the training. I devote one day to weight training to strengthen the cortex, and the next whole leg extension and bending, as well as exercises on each leg separately, says Russell.
By separating your leg sessions, as Sean Russell did, you can focus better on cortical strength training. Such movements provide the greatest return on effort, without having to worry about saving energy for extra exercise. But early rejoicing such a “hard day” involves a large number of repetitions. The class begins with a classic set of squats, which includes 20 repetitions, and then begins to add weight and reduce the number of repetitions. As Russell notes, this workout works if you stick to proper nutrition.
If you want to build more muscle mass, you should eat more protein, carbohydrates and fats. Yes, all three components, he says.
To build muscle, Russell organized his diet so that it corresponded to his training: he provided that the calories consumed were enough to provide energy.
Example of training
1. Squat with a bar: 1 set of 20 repetitions (warm-up); 5 sets of 15, 12, 12, 10, 10 repetitions (with each set you need to increase the weight).
2. Live the legs: 1 set of 20 repetitions (warm-up); 5 sets of 15, 12, 12, 10, 8 repetitions (with each set you need to increase the weight).
3. Walking attacks: 4 sets of 20 repetitions per leg.
4. Stand thrust on straight legs: 1 set of 15 repetitions (warm-up); 4 sets of 12, 12, 10, 10 repetitions.
When asked to reveal his secret weapon in building such a great physique, coach and fitness model Jimmy Everett responded simply: squats.
He's hard to argue with. This exercise works through every muscle group in the lower body, including the buttocks, back of the thigh and quadriceps, stimulating muscle growth.
“I also strongly recommend that you increase your calorie count by increasing your carbohydrate intake on a day of leg training, compared to your normal amount.” This will promote muscle development, Everett advises.
It’s a great idea to increase your carbohydrate intake before exercising so you can use up your calories during exercise.
Example of training
1. Squat with barbell: 4 sets of 20 repetitions.
2. Walking attacks with dumbbells: 4 sets of 20 repetitions per leg.
3. Leg extension: 4 sets of 20 repetitions.
4. Bending legs sitting: 4 sets of 20 exercises.
5. Stand thrust on straight legs: 4 sets of 20 repetitions.
6. Lifting the calf muscles sitting: 4 sets of 20 repetitions.
7. Lifting the calf muscles standing: 4 sets of 20 repetitions.
Iairin Goli: pyramids and partial repetitions of Jairin Goli, when he comes to the gym for training the lower body, does not waste time. For starters, he prepares his body for the load, performing a full warm-up.
“I’m taking 12 minutes of moderate exercise to speed up blood circulation and get the right training setup,” he says. - After that, I do a light stretch for the legs for a few minutes.
Goli performs 4 sets of squats with a barbell (10-20 reps for each set), gradually adding more weight. He pays special attention to the technique of his squats.
“I recommend taking 5-pound squats, keeping your legs together,” he says. - I often use a 3-second pace with one second of pause at the bottom of each squat, you need to climb as sharp as possible.
Goli also recommends using 10-kilogram wheels for traction with a barbell on straight legs to maximize the use of the posterior muscles of the thigh.
An example of training.
1. Squats with a barbell with a narrow stop setting: 6 sets of 6-10 repetitions, increasing the weight with each set.
2. Gakk squats: 5 sets of 8-20 reps, increasing weight and reducing repetitions with each set.
3. Live the legs: 4 sets of 10-12 repetitions with a wide arrangement of legs.
4. Leg extensions: 3 sets of 10 repetitions, then partial to failure.
5. Stand thrust on straight legs: 2 sets for warm-up, then 4 sets of 6-12 repetitions.
6. Bending legs lying down: 6 sets of 6-12 repetitions, then partial to failure.
Leg extension from Jesse Hobbs NPC bodybuilder Jesse Hobbs starts his lower-body workout with several leg extension kits. This approach to classes includes the method of pre-fatigue (performing an isolating exercise before the basic, for example, extending the legs before pressing). This stimulates the uniform growth of quadriceps, posterior thigh muscles and gluteal muscles. Then comes a series of exercises with a barbell.
“When I’m trying to build leg muscles, I always do squats as heavy as I can for a few sets of 6-8 reps, not including warm-up sets,” Hobbs says.
Example of training
1. Leg extension: 2-3 sets (by the method of prefatigue).
2. Squats with a barbell: 4 sets of 8 repetitions.
3. Live with one leg: 4 sets of 12 repetitions.
4. Gakk squats: 4 sets of 10 repetitions.
5. Standing leg bending: 4 sets of 12 repetitions.
6. Bending legs lying down: 4 sets of 10 repetitions.
7. Stalled traction with straight legs: 4 sets of 10 repetitions.
8. Leg extensions: to failure.
P.S. And remember, just changing our consumption – together we change the world!
Join us on Facebook, VKontakte, Odnoklassniki
Source: fitfixed.com
To get the desired result you will help 4 slaughter training legs, which are described below. Choose the least busy days for these activities, because after them you will barely stand on your feet.
To build your lower body, fitness model and trainer Sean Russell uses two principles: heavy weight and lots of repetition.
I like to include a lot of repetitions in the training. I devote one day to weight training to strengthen the cortex, and the next whole leg extension and bending, as well as exercises on each leg separately, says Russell.
By separating your leg sessions, as Sean Russell did, you can focus better on cortical strength training. Such movements provide the greatest return on effort, without having to worry about saving energy for extra exercise. But early rejoicing such a “hard day” involves a large number of repetitions. The class begins with a classic set of squats, which includes 20 repetitions, and then begins to add weight and reduce the number of repetitions. As Russell notes, this workout works if you stick to proper nutrition.
If you want to build more muscle mass, you should eat more protein, carbohydrates and fats. Yes, all three components, he says.
To build muscle, Russell organized his diet so that it corresponded to his training: he provided that the calories consumed were enough to provide energy.
Example of training
1. Squat with a bar: 1 set of 20 repetitions (warm-up); 5 sets of 15, 12, 12, 10, 10 repetitions (with each set you need to increase the weight).
2. Live the legs: 1 set of 20 repetitions (warm-up); 5 sets of 15, 12, 12, 10, 8 repetitions (with each set you need to increase the weight).
3. Walking attacks: 4 sets of 20 repetitions per leg.
4. Stand thrust on straight legs: 1 set of 15 repetitions (warm-up); 4 sets of 12, 12, 10, 10 repetitions.
When asked to reveal his secret weapon in building such a great physique, coach and fitness model Jimmy Everett responded simply: squats.
He's hard to argue with. This exercise works through every muscle group in the lower body, including the buttocks, back of the thigh and quadriceps, stimulating muscle growth.
“I also strongly recommend that you increase your calorie count by increasing your carbohydrate intake on a day of leg training, compared to your normal amount.” This will promote muscle development, Everett advises.
It’s a great idea to increase your carbohydrate intake before exercising so you can use up your calories during exercise.
Example of training
1. Squat with barbell: 4 sets of 20 repetitions.
2. Walking attacks with dumbbells: 4 sets of 20 repetitions per leg.
3. Leg extension: 4 sets of 20 repetitions.
4. Bending legs sitting: 4 sets of 20 exercises.
5. Stand thrust on straight legs: 4 sets of 20 repetitions.
6. Lifting the calf muscles sitting: 4 sets of 20 repetitions.
7. Lifting the calf muscles standing: 4 sets of 20 repetitions.
Iairin Goli: pyramids and partial repetitions of Jairin Goli, when he comes to the gym for training the lower body, does not waste time. For starters, he prepares his body for the load, performing a full warm-up.
“I’m taking 12 minutes of moderate exercise to speed up blood circulation and get the right training setup,” he says. - After that, I do a light stretch for the legs for a few minutes.
Goli performs 4 sets of squats with a barbell (10-20 reps for each set), gradually adding more weight. He pays special attention to the technique of his squats.
“I recommend taking 5-pound squats, keeping your legs together,” he says. - I often use a 3-second pace with one second of pause at the bottom of each squat, you need to climb as sharp as possible.
Goli also recommends using 10-kilogram wheels for traction with a barbell on straight legs to maximize the use of the posterior muscles of the thigh.
An example of training.
1. Squats with a barbell with a narrow stop setting: 6 sets of 6-10 repetitions, increasing the weight with each set.
2. Gakk squats: 5 sets of 8-20 reps, increasing weight and reducing repetitions with each set.
3. Live the legs: 4 sets of 10-12 repetitions with a wide arrangement of legs.
4. Leg extensions: 3 sets of 10 repetitions, then partial to failure.
5. Stand thrust on straight legs: 2 sets for warm-up, then 4 sets of 6-12 repetitions.
6. Bending legs lying down: 6 sets of 6-12 repetitions, then partial to failure.
Leg extension from Jesse Hobbs NPC bodybuilder Jesse Hobbs starts his lower-body workout with several leg extension kits. This approach to classes includes the method of pre-fatigue (performing an isolating exercise before the basic, for example, extending the legs before pressing). This stimulates the uniform growth of quadriceps, posterior thigh muscles and gluteal muscles. Then comes a series of exercises with a barbell.
“When I’m trying to build leg muscles, I always do squats as heavy as I can for a few sets of 6-8 reps, not including warm-up sets,” Hobbs says.
Example of training
1. Leg extension: 2-3 sets (by the method of prefatigue).
2. Squats with a barbell: 4 sets of 8 repetitions.
3. Live with one leg: 4 sets of 12 repetitions.
4. Gakk squats: 4 sets of 10 repetitions.
5. Standing leg bending: 4 sets of 12 repetitions.
6. Bending legs lying down: 4 sets of 10 repetitions.
7. Stalled traction with straight legs: 4 sets of 10 repetitions.
8. Leg extensions: to failure.
P.S. And remember, just changing our consumption – together we change the world!
Join us on Facebook, VKontakte, Odnoklassniki
Source: fitfixed.com
