A Body Building Workout For Your Legs
1). Squats Workout
This exercise is for making Thighs stronger.
Here first of all Stand with feet and shoulders width apart. Now take the barbell of some higher weight and move away from the rack if you are doing for free weights. Slowly now move the barbell upwards and take it behind your shoulders then bend your knees with your back straight and lower yourself. Go until your thighs are exactly in parallel to the ground. After that lift yourself with the help of your thighs with no movements in legs and there must be no pressure on other body parts just except thighs.
2). Leg Press Workout
This workout is for thigh muscles and even good remedy for any type of back problems.
If you have been to any gym then there is one instrument which looks like a big chair sitter where the lower body rest seat is slightly placed upside and there is one weight which is attached to the rail on that bench itself. This instrument is called Leg Press
There are two types in this: – 1). Vertical sled press 2). Seated leg press
Here the main difference between the two is only that, in vertical sled type press you have to seat under the sled which would be mounted on rail and then move continuously by pushing it upwards whereas in seated leg press you need to sit upright and kick the weight through your legs. The tips to how to do it are given below.
Take a sit on the bench and keep your feet together touching the weight on the rail. Let the weight lower your knees up to 90 degrees and then you push the weight with the help of your thighs and again let it lower your knees to 90 degrees. Repeat this for 3 sets of 15, 8, and 5. Gradually increase the weight by 5 lbs margin.
3). Calf Raise Workout
This workout is for raising the calf muscle of the legs. The way to perform is given below.
This technique which is shown below is called the standing Calf raise muscle. This must be done by standing on the leg press machine.
In this workout, First of all stand with feet shoulders width apart on calf increasing machine. Now there will be weight hanging on the machine kept in hooks at different heights. So, you have to stand on the machine with your toes on the machine and heels suspended in air. Take the suspended weight in your hands and keep it on the shoulder at your back neck Then try to lower down your heals on to the ground as much as possible.
After you have done 1 time, then again lift your heels of your feet in air and again try to lower them to ground with weight in your hands. You can Increase the weight gradually by 5 lbs.
Back Building Workouts (must be done once in week)
Back building is one of the very important issues in any body building plan. Back part of our body is situated at such a distance that we cannot reach it much easily as we are able to do with our other parts of body so along with other parts exercise, back must also be cultivated to bear the muscle stretch from all over the body.
1). Chin-ups upper Back Exercise
In this work out, more concentration will be given on the upper back muscles and the way to perform is given below.
Get your hands tighten to the horizontal bar that is been attached at certain height in gym or at home. Now hold it firm and try to raise your whole body in the upper direction in air on the support of only two hands. Then again, lower yourself to the downward side with no foot touching to ground. Repeat this process to some extent. You can do this by keeping wide grip or narrow grips.
Do this for about 6 sets in which 3 must be done by narrow grip and other 3 must be done by wider grip or vice-versa.
2). Bent over Barbell Rows Upper Back exercise
This workout is also concentrated on building upper back muscles.
In this workout, Take one barbell loaded with the weight then positions yourself with narrow stance of the barbell and bend your knees while lifting it up and let it hang in front of you with your upper body bent down. Now take the barbell to the abdominal region and again lower it to the starting position. On continuously doing this, you will feel the stretch on your upper back. Repeat this process.
This work out can also be done with the help of Dumbbells. Just you have to replace Barbell with Dumbbell in above given method.
3). Dead-Lifts workout for Lower Back
This section is not for beginners as the work out mention here needs about 5-6 weeks of targeted other back exercises after you make your mind for doing this workout. This cannot be started straightway at the initials of your work out programs.
The method to execute this workout is given as below:
Firstly, keep the Barbell loaded in front of you with right amount of weights hanging on both sides. Now hold the barbell with your overhand grip of one hand, underhand grip of other hand and keep your back totally erect as much as possible with head facing upwards. Now lift the barbell with your hands keeping the weight on the heels rather than on elbows or toes. Take the Barbell at the top of lift with back kept totally in erect position. Caution must be taken that lift must be completed fully, don’t left it in half way.
Once you have done this, then lower its position slowly with hips bending first and then knees and come back to your starting point. Repeat this for 4-5 sets.
