How To Build Powerful, Muscular And Shapely Legs – Health Fitness Genius

How To Build Powerful, Muscular And Shapely Legs

Posted on June 2, 2018 By

No squats workout: 4 or 5 times a week barefoot, 10 slow controlled reps of each move and add at least 30 minutes of cardio most days of the week.Many people who train and workout love to build their chest and arm muscles but don’t spend much time on their legs. This is a big mistake because legs are the foundation of your strength and health, and they also look great when they have been trained and developed properly.

Powerful legs are a sign of a powerful physique. They are also very practical and useful. Use the best exercises in order to build a set of very powerful, strong and well defined legs.

Building huge legs can be achieved with a workout plan that consists of squats, dead lift, leg curl and more. If you are new to heavy leg training with weights then you need to build up slowly.

Make no mistake, it won’t be easy and it takes concentration and hard effort. However the rewards are well worth the pain and exertion in the gym.

Let’s get started.

Before we look at the exercises themselves, let’s take a moment to get familiar with the various muscles of the leg. This will allow for a complete program and development of all areas of the leg.

The main areas of the legs are as follows:

Quads
Glutes
Hamstrings
Thighs
Adductors
Calves

These are the areas that you need to focus on when designing a proper leg-training workout. Failure to include one of the areas mentioned above will leave your legs undeveloped and lacking strength in that area.

There are hundreds of various exercises that can be used in order to build the leg muscles, however there are some basics that will form the foundation of your program.

If you focus on the foundations of a solid leg workout, you will build the mass and strength needed. You can then move to shaping your legs and giving them that added definition that’s needed.

Squats:

Squats are often called the “KING” of all exercises. Squats can be done with barbells, dumbbells, kettlebells, or even just your own body weight.

We are going to focus on performing squats using free weights only as this is the proven method of most strength athletes and bodybuilders. In other words, don’t use a Smith machine for squatting.

Squats really do make a world of difference. Everyone looking to build powerful and muscular legs should do squats. In saying that, you need to perform them correctly and safely.

Squats are tough on the lungs and cardio system so start easy if you are new to this exercise. Once you increase the weight on the bar and/or the rep count goes up per set, you will start to see results very quickly.

Performing the squat:

The technique given below is very important as lower back and knee injuries can happen if don’t use correct technique. Having the correct stance is necessary to help prevent these injuries.

When performed correctly, the squat can be a very safe exercise. Here is the routine to make:

  1. Position the bar on your back
  2. Grip the bar about the same distance as your feet are apart
  3. Position your feet so they point straight ahead
  4. Straighten your legs
  5. Lift the bar off the pins
  6. Lower to approximately 90 degrees of knee flexion
  7. Pause, then slowly return to the starting position

NOTE: The bar should be low enough so that you have to crouch slightly to get under it, and that the bar lifts off the pins when you’re standing straight. This is important so that you don’t injure yourself.Aim for 5 sets of 6-12 reps to begin. As you increase the weight, you can bring the reps down to 5-6 in order to build the most muscle and strength.

Body compositionCardiorespiratory enduranceExerciseFlexibilityMuscular enduranceMuscular strength     , , ,


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