3 of the Best Exercises for Legs
Your lower body is made up of parts like your quadriceps, your calves and the popular hamstring. In today’s modern world, a well formed set of legs is appreciated by both men and women. Because of this, it is not uncommon to work into the gym and meet people who steadily commit long hours towards improving their lower body muscles. Sadly most of their enthusiasm is misinformed as 45 minutes should be the optimal period used in any workout.After that, all of your hard work is useless. Instead of rewarding your efforts, once this time elapses the effects of your workout are no longer beneficial. This is because your body runs out of normal fuel and begins to search for fuel in other places. This unfortunately ends up to be the muscle which you have built. This is why it is important that your leg exercises are restricted within a 45 minute window and done biweekly.
Be attentive as to how well you work your leg muscles when you get to the gym and then eat shortly after. For the best results after a rigourous workout, ensure that you eat within the hour after your exercise program. Any delay longer than that will cause the unwanted process of your body feeding of your muscle groups. The results? You end up loosing muscle instead of gaining.
Here are some great exercises for legs
Squats – The beauty of this exercise lies in the fact that it effectively works your hamstrings, quadriceps and buttocks.There are not many exercises that guaranty visible leg muscle results like this one. To get the best results of the exercise, you will need to make sure that your shoulders are relaxed with your knees slightly inclined and your stomach muscles taunt whilst standing with your feet at hip width. Keep your head and neck straight, and your back in natural alignment. Gradually bend until your knees have formed a 90 degree angle. For people who are unable to perform the full 90 degree bend, it is advised that you just bend as far as your limit permits. 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. Squat as if you are about to be sitting down in a chair that is placed slightly behind you. Do this for a one count before slowly returning to your standing position. Avoid allowing your knees exceed your toes. Once you’ve returned to your initial position, repeat the manoeuvre until your reps is done .
Romanian Deadlift - The Romanian Deadlift is a great leg exercise especially if you want to target the hamstrings and glutes.. This exercise is performed with either a barbell or a set of dumbbells using a slightly wider than shoulder grip..Bend the knees slightly and push your hips back with a straight back . Push your hips forward to slowly raise the bar making sure your back remains completely straight. The movement should not be fast but controlled.. The arms remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees..At the start of this movement breathe in deeply.Hold your breath as you lower bar to just below the knee and exhale as you bring the bar upwards. . I would advise starting with light weights and seek professional advice if your still not sure. .
Calve Raises – These exercises will require that you adopt the following position—feet spread at shoulder length and hands rested on your hips. Good posture is important during this exercise and so it is important that you keep your head and neck straight. Slowly rise on your heels, until your calf muscles feel taunt. Squeeze after a one count and then, just as slowly drop your frame. Continue the process until your intended reps is reached.
Even though, the above exercise routine might appear overly complicated, it is essential that you pay attention to your body’s movement. Above all, ensure that you eat enough before working out, you engage in sufficient weight training and get sufficient rest.
