Sometimes how to train the legs is one of the most recurring questions when we start our workouts, since it is a fundamental part of our body. The key is to work all the muscles of our lower body together to obtain all the benefits we seek.
We must be clear about several things about how to train the legs since having strong and defined legs will help us to achieve a more proportionate and harmonious body. Having well-developed muscles in our lower body will also give us global strength that we can use to perform different activities.
Knowing how to run, ride a bike, walk, etc., requires that we have very well-formed legs and with the muscles worked so that we can perform the exercises without future injuries. It is also good for us, if we do not know very well what to do when we ask ourselves how to train our legs, work our lower body if our work activity requires it, to avoid back problems, sprains, torn ligaments, etc.
If when we ask ourselves how to train our legs, we also ask ourselves the benefits it can have for our body. Working the lower body makes us increase the presence of testosterone in our body, which has several positive consequences for our body.
In the event that we are men, testosterone will improve the growth of our muscles. On the other hand, in the case of women, it improves blood circulation which, in turn, improves the state of our hips and buttocks.
We must bear in mind that we do not work our legs but the upper body; they do not take advantage of the benefits we obtain by training the legs. For example, heavy multi-joint exercises greatly favor hormonal release once we finish training, which favors fat burning and muscle formation.
We must also bear in mind that if, for example, we want to gain speed to run or perform speed activities, and we need to work our legs at the same time as our upper body. Since we forget how to train our legs, our body will also lose speed capacity.
If we want to maximize our results, we must introduce the exercises for our legs that best benefit us into our training routines. These leg workouts have to be intense, since we are training larger muscles than those of the upper body and we must provide them with greater strength.
What do you need to train your legs – Tables, Tips and Tricks?
- Sports and comfortable clothes with which we can exercise without problem.
- Comfortable and sporty footwear.
- A table of exercises that serves as a guide to avoid causing unnecessary injuries.
- Hydration.
- A good diet, based on everything we need for our body to function properly.
Leg Training Instructions – Tables, Tips & Tricks
- Leg routines exist so that we can work all the muscles of our lower body: from the thigh muscles to the calves.
- We must take into account four fundamental things for these routines: being well hydrated, taking a 10-second break between series and series, a 1-minute break between exercise and exercise, and taking great care of our back in each and every one of the exercises that we perform., strengthening our legs is important, but so is the rest of our body.
- The first thing we should do is warm up for about 5 or 10 minutes; take as much time as you need to do all the exercises you need until you feel like you are ready and ready to start your exercise routine.
- The warm-up should consist, on the one hand, of stretching the buttocks and legs, performing 10 repetitions with each of our legs.
- Next, and to complete our warm-up, it would be good to do 3 sets of 10 repetitions each, with a small rest of no more than 10 seconds between them, of full squats without load or weight.
- Once we finish our warm-up, we can take a minute to breathe, take the opportunity to hydrate if we need it, and start our leg routine.
- The first exercise we can do is the “half squat”: 5 sets of 15 repetitions each, with 10 seconds of rest between sets, will allow us to finish warming up and start training in a very safe way.
- As this is the first exercise that we will begin to do with some weight, it would be good if we changed the weight (from less to more, until reaching the maximum weight of 1 kilo, for example) throughout the 5 series, as we let’s feel during them.
- Next, we can continue with the “Roman chariot”; a very effective exercise for our legs and with which, if we work about 4 series of 15 repetitions each using a maximum weight, we will achieve great results in a short time.
- We can continue with the leg extensions on gym equipment or adapt it to our home, and perform it with 15 repetitions for 4 series.
- If we want to work the part of our thighs, the one known as “Femoral Curl”, is our perfect exercise: do 15 repetitions for 4 series and you will see how your thighs begin to “burn”, that means that you are doing the exercise very well.
- Another exercise with great benefits for our legs is the calf lift while holding a barbell with our shoulders: if we perform about 20 repetitions with a medium weight for 4 series, we will achieve the results we are looking for.
- Finally, we can perform the calf raise with the bar on the thighs: 4 series with medium weight and 20 repetitions each, will get us to exercise our legs enough for that day.
- Once this last exercise is finished, it is time to calm down again. We can do it while we stretch to avoid future injuries and, in addition, we manage to oxygenate our cells and hydrate ourselves.
- We should not perform this routine every day; the ideal is to do it twice a week and, above all, not always follow the same order of exercises. The ideal is to change the order so that the muscles do not get used to being active at the same time every time.
Leg Training Tips – Tables, Tips & Tricks
If we have a back ailment or injury, it is best that we contact our doctor before starting this type of routine.
We must always have a good hydration that will favor our cells their work and will make our body work at high performance.
Never train only one leg a week, the exercises have to be for both legs, otherwise one is overloaded a lot and the other hardly develops.
The exercise routines for the legs, so that they have a positive effect and we do not suffer injuries, the ideal is to do them twice a week at most; It also depends on the rest of the exercises that we do the rest of the week and how we work our legs indirectly in all those exercises.
If we notice that there is a part of our legs that we are not working on, we can always do isolated exercises for the gluts and for the lower back with dead weights so that we can work them without hurting ourselves.
Do not perform the training on an empty stomach, as it involves large energy expenditure and we will need to go with a certain amount of protein and carbohydrates to be able to perform all the routines without exercise.
