Effective leg training for mass in the gym. Leg training for mass: a set of exercises

The legs are the largest muscle group in the human body and it is not surprising that their development requires a serious approach! Learn how to build leg muscles! The best exercises, workouts and recommendations!

If you have never wondered “how to pump up your legs”, then you are the wrong bodybuilder. And here's why: firstly, during training, you can’t constantly pump only and, top part the body becomes pumped, while the bottom lacks strength and muscle mass. An imbalance occurs in the figure, which is fundamentally wrong for. Secondly, even if you have been training for a long time, from time to time you should stop yourself and refine your leg pumping technique, look for new exercises, build new workouts to prevent muscle adaptation. Even girls should think about this issue, because leg workouts are the most exhausting and energy-intensive, which means they are great for weight loss training.

In addition, the fair sex should strive to pump up beautiful legs, because a pair of slender graceful legs is the dream of any girl and the delight of every man! Therefore, if you are the right bodybuilder or fitness girl, if you want to get a relief or build up muscle mass, there is only one answer - swing your legs!

Training for experienced athletes

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All you can think about is how to build beautiful legs with impressive muscles? Agree Thin legs no one is impressed! powerful leg muscles

The general plan of any visitor to the gym should be the development of a program that will develop the entire muscle mass in a balanced way. This means that regular and alternating workouts are necessary for each muscle group. And for optimal results, each muscle group must work together with each other.

Whether you're looking to gain mass or want to add strength and boost your metabolism, you should definitely be doing exercises that will help you build your legs.

The legs, in particular the muscles of the upper thighs, are the largest muscle groups in the entire body. Regardless of your goals, they are the source of strength. That is why exercises for pumping up the muscles of the legs should be included in any workout. In many strength exercises you work the muscles of the shoulders, chest and arms, but keep in mind that the legs are a source of strength and energy in any load. Strong legs will allow you to:

• Lift heavier weights
• Create a foundation for the growth of other muscle groups
• form a powerful source of lean muscle mass, which will speed up the metabolism

Anatomical features of pumping up the muscles of the legs

Legs are one of the largest and most complex parts of the body. The study of their anatomy can best be broken down into two main groups: the quadriceps and the hamstrings. Although the buttocks are not considered part of the legs, the article would not be complete without them!

Quadriceps femoris

The best exercises to build legs

Do you want to know how to pump up your legs? Despite the fact that the legs are involved in the work in almost all strength exercises, you should not rely only on this passive inclusion. Unlike targeted training, such a load is ineffective for leg muscles. As with any other muscle group, use the multi-component complex and to comprehensively affect the legs. The proposed 5 exercises for the development of quadriceps guarantee a full study of not only the quadriceps muscles, but the entire leg. You will see how the tone of the body as a whole will increase, and you will be pleasantly surprised by the size of your pumped up legs.

Sprint

You don't have to run marathons, you can run almost anywhere there is enough space. The great advantage of sprints is that it is both aerobic and anaerobic. Not only the legs will work, but also the cardiovascular system, training yours.

Although such training is quite simple, it has its own rules. Avoid running on a hard surface, choose a softer option where you have to make an effort - forest, grass, paths.

When you run, use your arms and raise your knees high so that your legs really work, then the quadriceps will be fully involved. You will get the maximum return and inflated leg muscles. If you want to change your pace but don't have enough space (especially in the city), try running up the stairs.

Barbell Bench Steps

One of better ways body workouts are functional exercises. They mimic the movements you use in Everyday life. One of the best quadriceps exercises. It is very similar to lunges and at the same time imitates movements to stabilize the body.

Place a barbell (or dumbbells, but this will greatly reduce the load) on your shoulders, as in squats, and step onto a small box or bench. Make sure you hold your weight as you step up. To lift the body, load the working leg. Pull forward back leg and raise your knee as high as you can. Step the same foot back down, while the front leg remains in tension.

Forward lunges with a barbell

This exercise is similar to the previous one - stepping onto the bench, and is also extremely effective for pumping up the legs. It is not necessary to work with a barbell, you can do lunges with dumbbells in your hands or just with your own weight, this is a matter of taste and the desired intensity.

Your goal is to perform a set of regular lunges with a barbell on your shoulders or with dumbbells in your hands. In the lunge position, one foot is in front, her knee does not go beyond her toes. The knees of both legs are bent at a right angle. Correct option– thighs are parallel to the floor, the knee of the back leg does not touch the floor.

Barbell Squat

The squat is considered the king of leg exercises and is often at the center of a workout for building strong and beautiful legs. Barbell squats activate all muscle groups. This basic exercise requires complete stabilization of the body, making it one of the most difficult to perform. The extra weight puts a lot of strain on the muscles, leading to growth and strength. The weighted squat requires strong shoulders, as it rests either on the shoulders below the neck or on the upper chest.

To find out what other exercises will help you pump up the quadriceps, go to the website page.

We swing our legs

Basic set

Extended set

Basic set

Basic set

Extended set

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My respects, ladies and gentlemen!

With this note, we complete the epic series of articles on pumping issues and today we have to figure out in practice how to pump up our legs. After reading, you will get acquainted with a list of all kinds of leg exercises, you will also learn the best of them and get your hands on leg training programs :).

So, sidaun pliz, let's start our broadcast.

How to pump up legs? The practical side of the issue.

Tirlim-bom-bom, tirlim-bom-bom, I swear on my stupid forehead :) that this is the last post from the boring pumping series. Just think, we have considered all the muscle groups and in two parts, first in theory, and then in practice, and now, you know firsthand how to pump up the required muscle unit. By the way, we got neither more nor less, whole 12 notes. Of course, anatomical and theoretical questions are always difficult to master, but it seems to me that it turned out not so boring, what do you think? Actually, whoever does not know what is at stake, you are welcome to testify your respect to the pumping pantheon of notes, in particular, here are the last of them,. We are going further.

Pumping up your legs is not a truly worthy goal, not only for men, but also for women. The latter, however, are more often interested in pumping the sirloin, or rather Popenhagen. We will definitely reveal this topic in more detail and personally, but today we will get acquainted with practical guide for comprehensive improvement of the lower body. Comprehensive means that we will pay attention to each muscle group / subgroup and, as a result, we will get the appropriate training programs. Actually, let's go...

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Leg exercises. Most full list.

Watching the gym contingent, I concluded that most people “stick” only to specific exercises, as if you know, they are smeared with honey and every training session, from week to week, from month to month, they hammer the same movements, introducing only minor adjustments. I think that this is due to the habit, which is second nature. Those. you don't have to bother what to do on your feet today, you 3 a month ago I did squats with a barbell and you will do them at the current workout. The same applies to ladies, she needs buttocks like a nut, and for this they said she had to squat, and so she took standard exercises with a barbell / dumbbell and sacredly honors this commandment.

Such an approach, in the limit, cannot lead to anything good, because there are a lot of leg muscles (especially small ones) and they all contribute to the volume and “visibility” of the legs. Therefore, it is necessary to train in a variety of ways and the following exercises will help you with this:

• /on the chest;
• lunges with dumbbells / barbell while standing still / in motion;
• in the simulator (different positioning of the feet on the platform);
• bending the legs lying / standing;
• sitting leg extension;
• (ups on socks in a half-bent position);
• calf raises while sitting in a simulator / sitting on a bench, legs stand on an elevating platform; weight on your knees;
• squats in the Hack simulator;
• straight leg pull (Romanian draft);
• jump on the bench;
• parallel squats in a special simulator (leg Thrust);
• split lunges for each leg (Bulgarian attacks) with dumbbells / with a barbell.
• entering the bench with dumbbells / barbell (step ups);
• adduction / breeding of legs in the simulator while sitting;
• abduction of the leg to the side / back and up on the lower block of the crossover;
• good morning exercise
• plie squats with a dumbbell between the legs:
• glute bridge.

In the picture version, the prefabricated atlas of leg exercises looks like this.

This is the most complete list and all of these movements can be used in your training program, pay close attention to it and do not “stick” only on squats or lunges. An important point in the choice of exercises is such a target element as the comprehensive development of the muscles of the legs, and in order to achieve this, you should use various exercises and positioning of the legs (fulcrum).

In general, an ideal PT should include:

• 2-3 basic exercises, cumulatively including large muscle masses at once (squats, leg press, lunges);
• 1-2 exercises for “small” muscle units (adductors/abductors, gastrocnemius/soleus);
• 1-2 special isolating exercises for problem areas (femoral biceps - lying leg flexion, quadriceps - sitting leg extension, etc.).

Top Best Leg Exercises: Research Findings

Raise your hands who wants to do ineffective exercises in the gym? We all want to do the best and most conducted studies of electrical muscle activity. (electromyography) tell us what they are:

• gluteus maximus - gluteal bridge lying on the floor, gluteal bridge lying on supports (the hull weighs in the dip m / y with reference points);
• middle gluteal - abduction of one leg up lying on its side;
• biceps femoris - deadlift, abduction of the straight leg back and the opposite arm forward while standing on all fours;
• lateral wide muscle of the thigh - squats to the floor of the amplitude, squats to the parallel;
• long adductor - tilting the body forward with legs under the support, entering a high elevation / bench;
• calf muscle - standing calf raises in the simulator with a large weight, alternate calf raises standing on a raised platform with a dumbbell / kettlebell.

Another study of EMG activity of several muscle groups by Prof. Dr. Tudor Bompa (USA), says that the most promising exercises in terms of increasing leg strength and muscle size are those that showed the highest stimulation percentage (EMG Max) . During the experiment, the following results were obtained.

Actually, we have finished with the research, now you know by sight best exercises on your feet, which means it's time to do the training process itself.

So next in line...

Top 5 Leg Training Programs

Further in the text, we will analyze five different PTs that will appeal to different categories of workers. We usually parse no more 3 schemes, however, the legs are a large muscle group and different athletes have different tasks in relation to them, so we are somewhat ( 3+2 ) expand our program field.

So, we will start with the PT for the female part of the project.

Leg workout program #1. “I'm a girl and I want muscle legs!”

This PT is designed for those ladies who do not want to have just thin, slender legs, but the priority is muscle mass and some separation / selection of muscle groups.

Technical specifications:

• workout 2 once a week, spaced at least a 72 hours;
• 60 sec;
• PT involves one superset mode - exercises are performed one after another without rest.

In the picture so.

Leg training program number 2. “Problem areas - that's it!”

This PT is designed for those young ladies who want to correct their problem areas, in particular, round the buttocks, tighten the back / inner thighs and remove fat above the knees.

Technical specifications:

• workout 1 once a week;
• number of approaches - 3 , repetitions - from 10 before 15 ;
• rest m / s exercises is 60-75 sec;
• PT means increasing the weight of the weight every week.

In a tabular version, the program looks like this.

In the picture so.

And finally, dessert...

Leg training program number 3. “Slender and sexy legs, at home!”

This PT is designed for those workers who do not like simulators and various weights and aims to have slender (thinner) and toned legs, like models. A feature of PT is the possibility of its implementation at home.

Technical specifications:

• athlete's training experience from 1 of the year;
• workout 3 once a week with a distance of 1 day;
• exercises are performed one after another with the duration of each 45 seconds;
• number of repetitions per 45 seconds, minimum 30 ;
• rest between exercises 15 seconds;
• 1 a circle - 8 exercise, minimum 3 circle.

Visually, the program looks like this.

Leg training program number 4. “Make yourself legs!”

This PT is designed specifically for those athletes who want to increase muscle mass in their legs. In particular, it will suit all athletes with a “frail” bottom. (especially ectomorphs).

Technical specifications:

• workout 2 once a week with a distance of 2-3 days;
• training begins with jumping rope, 5-7 minutes at an average pace;
• in exercises (except deadlift/lunges) the principle of the pyramid is used - an increase in working weight from set to set;
• rest m / s sets 90 seconds, m / s squat sets - 3 minutes.

In a tabular version, the program looks like this.

In the picture so.

Leg training program number 4. “Superlegs = mass + separation”

This PT is intended exclusively for experienced athletes who are serious about pumping their legs and prepare to give them as much time as necessary. In fact, you can get an increase in the volume of all areas of the legs, as well as their muscle separation / separation.

Technical specifications:

• the duration of the PT is 3 month;
• each new week implies its own cycle, in total 4 ;
• the number of approaches / repetitions is different;
• PT implies the use of Weider's principles (partial, forced reps, drop sets, rest-pause).

In a tabular version, the program looks like this.

I think it makes no sense to give a visual atlas of exercises, due to their similarity and some decent experience of athletes who are going to train according to this program, in general, get over your feet :).

Actually, I have everything, now you have ready-made training programs in your hands and you can easily do toning your legs.

Afterword

Has our practical note on how to build legs come to an end? However, at the same time, we are completely closing the pumping cycle of articles in which we have accumulated a whole 12 records, by 2 for each muscle group. Now just try not to get pumped up ... otherwise we will return and continue to push again :).

I am glad that you turned out to be so persistent and went through all this thorny path with the project, I am sure that your work, put into practice in the hall, will reward you with good results, success!

That's all for now, see you soon!

PS. Inject, how do you swing your legs?

P.P.S. Attention! 18.10 it will be possible to send questionnaires for and meals. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

The structure of your body takes enough long time and strength. It is necessary to try hard to have an athlete's figure. You must always adhere to the established regimen, strictly follow physical exercises take care of your diet and lifestyle. You must first consult with your doctor and get permission to exercise. Contraindications for physical activities can be - diseases of the musculoskeletal system, respiratory, cardiovascular systems and others. On the this moment training schemes have already been developed on how to gain mass of legs without harming your health.

A set of exercises

It is worth noting that in order to build muscle, you need to work with weights. So the process of mass gain becomes more efficient and accelerates. The weight of the weighting agent is determined by the trainer for each person individually, depending on his physical data and state of health. In order to gain leg mass, both women and men are recommended to do squats with a barbell on their shoulders. The instructor should initially show the technique of performing the exercise, and then carefully monitor its correct implementation. As a standard, it is recommended for everyone to do 10-15 squats with a working weight with 3 approaches.
There is also one more effective exercise with a barbell for weight gain. It's called deadlift. When it is performed, the muscles involved are:

• buttocks and thighs;
• back;
• lower back;
• press

Lunges with dumbbells are good for helping to quickly build leg mass. In order not to harm your health, it is important to follow the knee of the front leg when doing the exercise. It should not protrude beyond the toe. And the knee of the back leg - do not touch the floor.
Working with simulators is also included in the set of exercises for gaining leg mass. To relieve tension, after class it is necessary to carry out a hitch. To do this, you need to perform several stretching exercises.

A little about nutrition

It must be remembered that food plays an important role in gaining muscle mass. Three meals a day in this case is not suitable. You need to prepare for the fact that you will have to eat often and in small quantities. From the daily diet it is necessary to exclude all harmful products- fried, smoked, fatty foods. It is also worth giving up carbonated drinks, packaged juices and alcohol. The following foods should be consumed daily:

• meat or fish;
• chicken or goose eggs;
• fruits and vegetables;
• whole wheat bread;
• milk or dairy products;
• cereals (buckwheat, rice, barley, etc.)

Don't forget about water. During training, fat is burned and muscles grow, but toxins are also released from tissue cells. To remove them from the body faster, you need to drink pure mineral water. It is recommended to consume 2.5-3 liters of fluid per day.

In nutrition, as in training, you need to follow the regime. You can gain weight quickly using our Get Fat Together program. It is desirable to eat at the same time and never skip the main meals, especially breakfast.

Strong and beautiful legs are the goal of any person who pays attention to himself and goes in for sports. For some, the priority in training will be an increase in endurance and development of relief, and for someone - an increase in the number of muscle fibers, that is, an increase in muscle width and an increase in their mass.

Depending on your goal, choose exercises (their complexes), as well as the number of repetitions and weights. Today we will consider the most effective of them for building muscle mass.

Let's start with the fact that in order to achieve the desired result, your workouts for pumping legs for mass must take place at least 3 times a week, their duration should be from one and a half hours to an hour, not taking into account warm-ups and stretching.

Between training days must have a rest day to restore muscle strength. Warming up and stretching is a very important part of your workout, as it reduces the risk of injury and prepares the joints and muscles for more serious stress.

What number of approaches and repetitions should be done for the growth of muscle fibers in breadth:

• The optimal number of approaches for the gym - 2-3, for homework - 3-5.
• Number of repetitions in gym- 8-12, and the last couple of times should be given to you with great difficulty. If not, then increase the weight to improve efficiency. As for training at home, you can increase the number of repetitions to 14-17.

Brief anatomical data

Before starting the exercises, I would like to briefly touch on the topic of anatomy in order to know which of the exercises affects which muscle group.

The main muscle groups being worked on will be:

• gluteal;
• leading m. thighs (front surface) - quadriceps;
• abducting m. hips ( rear surface) - biceps;
• m. shins.

How to pump up in the gym?

Exist basic exercises for legs for mass (they involve several muscle groups in the process at once) and isolated ones (they are often used after a series of basic ones to work out a lagging group).

Basic

Barbell Squat

Affects the muscles of the thigh and buttocks. starting position: standing, legs straight, are at shoulder level, hold the barbell on the trapezius muscle (not on the neck!).

After a deep breath, hold your breath and slowly lower yourself down. In this case, the knees move forward a little, and the gluteal muscle and pelvis move back, the body forms an angle equal to 45 ° with the wall plane. We squat until the heels touch the floor (or the thighs are parallel to the floor plane). We strain the muscles of the thighs, focus on the heels and rise up, inhaling and taking the starting position.

If you want to focus on the quadriceps, put your feet narrower than the shoulders, if on the biceps - wider.

With this exercise a large load falls on the extensors of the back, so be careful and do not slouch when performing, use a belt if necessary.

Deadlift

Acts on the buttocks, lower leg, biceps, extensors of the back. starting position: the legs are bent at the knee joints, the hips are parallel to the floor plane, the back is straight. Hands hold the bar with a straight grip slightly wider than the shoulders.

We take a deep breath and begin to smoothly raise the projectile, slightly reducing the shoulder blades. Fully straighten up, exhaling air. Inhale again, hold your breath and return to the starting position, exhale.

leg press

We swing the lower leg, biceps, buttocks. Starting position: sitting on an incline bench with legs at shoulder level, located on a special platform. Legs at the knee should not be fully extended.

He removes the platform from the fuse and, while inhaling, slowly lower it to the chest. In the position of maximum flexion, the angle in the knee composition should be 90 °. As you exhale, you should return the platform to its original position, while tensing your muscles as much as possible and pushing the platform with your heels. At the end of the approach, we again fix the platform with fuses. Throughout the exercise, the back should fit snugly against the back of the bench.

The load on the biceps and quadriceps can also be adjusted according to the principle of the width of the legs.

The advantage of this exercise is that if you have a back injury, you can safely perform it without fear of inflicting additional injury on yourself, since it is not involved in it.

Isolated

Bending the legs in the simulator lying

We swing the biceps, partially the calf muscles. Initial position: lying on the bench of the machine, the emphasis of the legs under the roller is above the Achilles tendon, hands on the handles of the simulator.

You should bend your knees to right angle while inhaling, hold this position for a couple of seconds, then return to the starting position.

Choose the right weight especially for you, so that during the exercise there are no jerky movements. The hips should always fit snugly against the bench.

Reduction of legs sitting in the simulator

The inner part of the thigh, biceps is affected. Starting position: sitting in the simulator, hands on the side handles, legs apart and behind the blocks.

On the exhale, we bring the legs to each other and hold at the point of maximum approach for a couple of seconds. On inspiration, we return to the starting position.

Particular attention should be paid to the upper body, which must remain stationary.

Leg abduction while sitting in the simulator

The outer part of the thigh, buttocks are trained. Starting position: sitting in the simulator, hands on the side handles, legs brought together and located behind the blocks.

The principle of work is the same as in the previous exercise, only we work on breeding legs.

We download at home

If for some reason you do not have the desire or opportunity to work out in the gym, we can advise you on an excellent selection of exercises for working out the muscles of the legs at home. Recall that the number of approaches should be at least 3, and repetitions - 15.

Let's move on to exercises to pump up the muscles of the legs - calves, biceps and the rest - at home, and a description of how you can correctly and effectively achieve the result.

Classic squats

Quadriceps, gluteus, biceps work. Can be performed both without weighting and with additional weight(dumbbells, if any, or just a heavy bag).

The only thing worth watching is that it does not go beyond the level of the toes, that is, the shins should be perpendicular to the floor.

More about correct technique squats read.

Various lunge options

If you step 1 wide step forward and sit down (thigh parallel to the floor) - this will be considered a lunge forward (mainly quadriceps and gluteal muscles), if to the side - then a lunge to the side (outer thigh, buttocks, quadriceps).

Raise with one foot on a support

The muscles of the thigh, legs and buttocks swing. For this exercise, you you will need a chair in addition to dumbbells.

From a standing position (with dumbbells in hand on the sides), we put one foot on a chair previously placed in front of you. Next, we transfer all our weight to it and make it a support, after that we raise the second one with a bent knee joint up to waist level. Then everything is in reverse order. Returning to the starting position, we take the other leg.

Romanian deadlift

The biceps and buttocks are trained. Starting position: standing, legs shoulder-width apart, slightly bent, arms weighted at the sides in a neutral position.

Trying to keep your back straight, lean forward, while simultaneously retracting the pelvis and gluteal muscle back. At the same time, your hands will be at the level of the knees in front or slightly lower. With a breath, we return to the starting position.

1. Cardio - 5 minutes.
2. Squats.
3. Forward lunges with weights.
4. Bending the legs in the simulator lying down.
5. Deadlift.
6. Side lunges with weights.
7. Reduction of legs in the simulator while sitting.
8. Cardio - 15 minutes.

To increase efficiency, you can conduct training in the form of supersets.

Approximate complex:

1. Squats with a barbell, sitting legs in the simulator.
2. Leg press, deadlift.
3. Side lunges, bringing legs together in the simulator while sitting.

Useful video

Here you will see how to gain muscle mass on the legs in the gym:

And this video will tell you how to pump up calves and other leg muscles at home:

Have nice shape legs and buttocks is quite real, you just have to make a little effort, willpower and, of course, endurance, since no one has yet canceled the diet and the right one. Do not forget about the correct mode of sleep and wakefulness, because in its absence, the muscles will not be able to recover as quickly as possible. We wish you good luck and sports success!

Home workouts are just as effective as workouts in the gym. To pump up a girl's legs at home, it is not necessary to have exercise equipment, a stepper, or use a barbell at your disposal. Leg training at home can be performed using only the gravity of your body. Some exercises may require the use of a chair. The main thing is to have good motivation, and also to know which movements are best worked out by the gluteal, calf, internal and back muscles thighs, as well as quadriceps.

Well-developed legs aren't just for runners and athletes. Strong lower limbs make a person much more enduring in everyday life, and also give the figure an athletically toned harmony. If you devote enough time to training your legs, after a short period of time you can notice how much easier it became to climb the stairs. Don't worry about your fitness level. Lower body pumping exercises are not difficult and can be performed even by those who have not previously devoted much time to sports and training.

Most of the movements do not require the use of weights and weighting, but give a good load thanks to your own body. If we talk about home workouts, then there are many exercises that do not require the purchase of any sports equipment or equipment. They allow you to increase endurance when walking, and, consequently, get tired much less and achieve more in life. Another advantage is the ability to prepare yourself for serious loads both in the sports field and in the performance of ordinary everyday tasks.

Pumping up your legs at home is not only a feasible task, but also incredibly useful. Exercises that load the lower limbs bring the muscles involved in everyday life into a good tone. Squats, which imitate the movement made when a person sits on a chair, help not only strengthen the muscles of the legs, but also improve posture. Squat lifts require heel push, core lock. In other words, a person develops useful habits that are applicable not only during the training, but also in everyday life.

beautiful posture, proper fit, lack of fatigue when walking - these are just some of the positive benefits of training on the legs. Simple exercises that do not require good physical fitness will be an excellent base for moving on to more complex training with the addition of weights. Well-developed leg muscles are of paramount importance for many complex weight exercises. Another advantage of movements without the use of additional sports equipment is that they allow you to hone the execution technique to automatism, but at the same time pump up the lower limbs.

If lunges and squats have never been performed before, then it is strongly not recommended to immediately do such exercises with weights. This will lead to difficulties with the development of technology, since most of efforts will be aimed at retaining the weighting agents. There is little benefit from such training. Home basic training for pumping up the legs helps to hone literally every movement in a familiar environment, become the owner of strong and developed lower limbs, and prepare for more intense classes. The last point is a nice bonus for those who have seriously decided to make their figure more athletically developed and toned.

The best leg workout exercises at home

There are many effective and powerful movements, the technique of which is quite simple to master. They do not require serious physical training or the use of special sports equipment and simulators. Girls who do not want to stop there, this complex will help you become stronger and more resilient in order to move on to a new, more difficult training using weights.

Performance:

1. Get straight. Legs are spaced shoulder-width apart. Transferring the weight of your own body to the heels, the socks are slightly parted to the sides.
2. The body is slightly tilted forward. The pelvis is pulled back and lowered into a squat position. The hips should be parallel to the floor when bending the knees.
3. To return to the starting position, they push off with their heels from the floor surface and straighten the body.
4. When lifting, make sure that the core muscles are tense and the buttocks are clamped.

   

   Performance:

   1. Take a starting position, standing straight, when the legs are set approximately shoulder-width apart.
   2. Step left or right foot back, putting it on the toe. Both knees are bent at a right angle.
   3. They push off with the heel of a stable leg, that is, the one that is not pulled back, and return to the initial stance.
   4. Rising, the knee of the back leg pulls the knee to the chest.

   Repeat all movements on the second leg.

   

   Performance:

   1. They take the starting position for the squat, but the socks are spread apart, and the hands are placed either on the hips or kept at chest level (in front of you).
   2. Squat until thighs and floor are parallel to each other.
   3. They remain in a squat, come off with both heels from the floor surface and linger in this position for a couple of seconds.
   4. Drop heels.

   

   Performance:

   1. In a standing position, spread the feet slightly wider than the hip.
   2. Leaning forward, the pelvis is taken a little back, lowered in a squat, bending the knees until a parallel is formed between the hips and the floor.
   3. They jump up, straightening their legs. To make the highest possible jump, the arms are lowered along the body. The back is kept straight and the chest slightly raised.
   4. They land on their knees and immediately do another squat.

   

   Performance:

   1. Take a chair or box. Become facing the selected subject. Hands are held along the body or on the belt.
   2. Touch the bench (box) with the toe of the left foot, and then the right. The change should take place alternately and fairly quickly.
   3. They make sure that rib cage lifted, and the back remained straight.

   

   Performance:

   1. They stand up straight. The feet are spaced hip-width apart.
   2. They step wide to the right side, bending the knee and pulling back the pelvis. The left leg is kept straight.
   3. When doing a side lunge, make sure that the core muscles are clamped, and the chest remains raised.

   Repeat on the left leg.

   

   Performance:

   1. In the starting position, the feet are placed directly on the width of the hips.
   2. Raise the knee to the level of the thigh. Hands are held either behind the head or on the belt. You need to choose the option that allows you to better maintain balance.
   3. Toes point forward. The muscles of the cortex are tense. The heel of the standing leg is torn off the floor, balancing only on the toe. Trying to get as high as possible.
   4. Remain in the accepted position for three seconds and lower the raised heel to the floor.

   Repeat the same procedure on the other side.

   

   Performance:

   1. Standing, place the feet at the level of the hips.
   2. They step with the right foot back so that it is behind the left foot, that is, diagonally, bending the knees and lowering into a lunge.
   3. Push off with the heel of the right foot and pull up. Return to starting position.

   Repeat similar movements, but on the left leg.

   

   Performance:

   1. They stand up straight. The feet are brought together.
   2. The left leg is torn off a couple of centimeters and pulled forward, and the toe is pulled towards itself.
   3. They bend the right knee, bend the body forward and squat, while raising the left leg to the level of the hips. Arms extended forward to maintain balance.
   4. A more complicated variation of the exercise involves bending the knee to a right angle. Doing it the first time is not always possible.
   5. They push off with the right heel, unbend the leg and return to the starting position.

   Repeat the exercise on the other leg.

   

   Lie down on the side. Straight legs are placed one on top of the other. The body rests on the forearm or is completely lowered. Exercise is best done on a mat.

   Performance:

   1. The top leg is slowly lifted up.
   2. The movement should be carried out by the force of the gluteal and femoral muscles, and not by the lower back.
   3. Return to starting position.

   The movement is repeated on the other leg.

   

   Performance:

   1. Lie down on the side. The legs are stacked one on top of the other. The body is either on the floor or rests on the forearm.
   2. The leg lying on top is bent at the knee and crossed in front of the lower leg. The foot of the forward leg should be at the level of the lower knee.
   3. Raise the bottom leg. Constantly monitor the safety of the immobility of the body during the entire exercise.
   4. Lower the leg.

   Repeat the same procedure, but on the other side.

   

   Performance:

   1. Lie down on your back. The legs are bent at the knee. Feet on the floor.
   2. The right leg, straightening, is lifted up. The thighs are parallel to each other. The sock reaches for the ceiling.
   3. They push off the floor with the heel, lifting the hips with a contraction of the buttocks. It is necessary to ensure that the shoulders and knee form an even diagonal.
   4. Maintain the adopted position for one or two seconds and lower.

   Repeat the movement on the second leg.

   

   Performance:

   1. Lie on your back, bend your knees, feet pressed to the floor. The right leg is lifted up, connecting the hips together, and straightened, shadows towards the ceiling.
   2. Lower the right leg through the side to the right. Try to get it as low as possible. At the same time, the hips should remain motionless, and the lower back should be pressed to the floor.
   3. The leg is returned to its original position.

   Repeat the same procedure for the other leg.

   

   The above program is not the only one. Another set of ten exercises allows you to diversify home workouts.

   Instructions for the implementation of the complex

   Start training with a warm-up. This is true for those who work out in the gym, and for girls who prefer home workouts. Before each lesson, the muscles and joints must be well warmed up, which has a positive effect on the classes, and protects against injuries.

   After warming up, proceed to the exercises:

   1. "Run" with knees up for 60 seconds. Try to raise your knees to waist level, and then slowly lower to your toes.
   2. Cross lunges are done for 30 and 30 seconds. The weight is transferred to the right foot, take a wide step with the left foot back and put behind the right foot. Bend the knee so that the right thigh is parallel to the floor and return to the starting position. The toes should point in the same direction as the knees.
   3. Lateral leg raises do half a minute and another half a minute. They lie on their side, put the upper leg forward so that it crosses the lower one. The toes of the lower leg pull towards themselves, lower and raise the leg for 30 seconds, and then change sides.
   4. Jack squats do 45 seconds. The feet are separated, the knees are bent, the pelvis is laid back. Heels push off the floor, jump and return to the starting position.
   5. Bear squats are also performed in sets of 45 seconds.. They get on all fours, straighten their legs, raise the pelvis and return to their original position.
   6. Split squats (Bulgarian). Do 30 seconds on each side. Use either a bench or a step platform. The projectile is placed behind. They put their foot on the bench, bend the knee and lower the pelvis until a parallel is formed between the floor and the left thigh. Return to the starting position and repeat on the other leg.
   7. skaters. Do 45 seconds. They lean forward, but do not bend in the back, taking the left foot back, and left hand- forward. Jump to the left, taking out right hand forward, taking the right leg back.
   8. Plie squat with toe raises. Completed within 45 seconds. The feet are separated as wide as possible. Socks look to the sides. The thighs are parallel to the floor. The heels are torn off the floor, pinching the calf muscles. They fall on the foot and rise again.
   9. . Do 30 seconds on each side. They lie down. stretching the arms along the body. The knees are bent, the feet are pressed to the floor. Raise one leg and pull the pelvis up as far as possible. They go down and change legs.
   10. Wall squat. Do it within 45 seconds. The back is pressed against the wall. The knees are bent. The adopted position is held for exactly 45 seconds.

   Important! Each exercise is done three times, with a pause of a minute between sets.