Catching up in the room starts to make seriousmistakes, not paying much attention exercises for the legs, and in some advanced cases, so in general refuses them. The purpose of this article - to tell the novice athletes about the importance of training the legs, as well as on the positive effects that these exercises will have on their overall physical fitness.
Before you take up the post should be given some attention to stretching exercises for the legs - it will warm up your muscles and reduce the possibility of injury.
Tip! Use good quality sports shoes inthe exercise, which will be perfect to sit on your foot. This will eliminate any chance of sprains and other injuries related to, for example, with an incorrect statement of the feet. So I recommend to use a silicone insoles (https://diag.com.ua/domashnjaja-aptjechka/ortopjedija/stjelki-i-vkladyshi/ortopjedichjeskije-stjelki/), Which will serve as an additional damper during the warm-up and reduce the strain on your joints.
And so you warmed up and ready to start workwith a bar, where to start? Immediately carry out the whole set of exercises for the legs can not. First, we must determine the weight. There is some precision scales for beginners, as each comes with different training and physical abilities. It is better to talk with your old-timers of the hall, any of them can easily tell you the optimum weight, but if you are not particularly talkative, come to this point, so to speak, empirically, of course respecting the rules of common sense.
By emphasizing exercises for stretching your legs? we move on to the main stage of our classes. There are many different types of exercises, but we consider the most effective exercises for the legs.
Squatting.
Although it is a basic exercise, but also the mosteffective, proven over the years by many amateurs and professionals. This effect you get not one other exercises. Also it is useful not only as an exercise for the leg muscles, but also for the back muscles of the pelvis. We describe the nuances of this exercise: the legs have is a little wider than shoulder width, back is in an upright position without any slopes, feet slightly apart. Having risen to its original position, straining his whole body, slow movements without jerks begin to squat. Do not rapidly increase the weight of your rod, the main thing in this case, the smoothness, clarity and measured.
Leg press on the simulator.
If you want to get massive thighsmuscles, this exercise is for you. Initially, take a stable body position, firmly grasp the envisaged design of the simulator handrails. Straining legs smooth motion, raise the platform and freezes in a tense second pas straightened condition. Next, at least smooth movement omit platform to its original position.
Deadlift on straight legs.
Effective exercises for the legs should be on allmuscle balanced equally. But hamstring has its own characteristics, it allows for the exercise and how not to one another. Starting position your feet shoulder width apart, back straight. The most important thing when execution is not bent legs and back. Implementation takes place as follows: taking the weight, we will bend back to the position of 90 degrees to the legs and back to a straight condition.
Разгибание ног на тренажере.
The complex of exercises for the legs come to seekexercise, here's one of them. Starting position: you are in a sitting position, legs stretched as much as possible, relaxed lumbar department. Execution: extension and leg flexion in the knee joint. Of the features of the implementation should be emphasized that the pace of implementation should be an average, without any stops.
