“The Legs that you Always want to Have.”
When you think of leg exercises, odds are high your mind goes straight to squats, dead-lifts, and variations thereof. But lower body moves enlist more than just your quads and hamstrings. Running also will help build strength in the leg muscles, especially for new runners. Quadriceps, hamstrings, calf muscles and smaller support muscles all get a workout during jogging sessions. A jogging program alone will develop lean muscle and endurance in the legs. The Legs that you Always want to Have.
When it comes to strength training, you should not work out your legs every day. When you place resistance on your muscles, such as with weights or resistance bands, you are essentially creating small tears in your muscle fibers. Muscles require at least 48 hours of rest in between workouts.
Exercises For Legs:
1.Squats: A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint conversely the hip and knee joints extend and the ankle joint when standing up. Squats[3 sets of(25-30 reps)].
2. Lunges: A lunge is a single-leg body-weight exercise that works your hips, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Lunges can help you develop lower-body strength and endurance. Lunges [3 sets of (12-15 reps)].
3.Plank leg lifts: The plank with leg lift is a multi-functional exercise that improves stability throughout the core, spine, and hip regions. The exercise also strengthens the lower back while improving hip mobility. Begin in the top of a push-ups position with your hands directly beneath your shoulders. Plank leg lifts[3 sets of (10-12 reps)].
4.Single-leg Romanian dead-lift dead-lifts: Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor.Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor. Single-leg Romanian dead-lift dead-lifts [3 sets of (12-15 reps)].
5. Stability ball knee tucks: The stability ball knee tuck is one of those abdominal moves that looks like it’s fun to do. You essentially perform a planck with your legs balanced on the stability ball, then you tuck your knees forward toward your chest, drawing them close as you roll the stability ball toward you. Stability ball knee tucks [3 sets of (12-15 reps)].
6.Leg Press: The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete’s overall lower body strength. Leg Press[3 sets of (12-15 reps)].
7.Leg extension: The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Leg extension[3 sets of (12-15 reps)].
8.Leg Curls: Leg curls have a number of benefits including strengthening the ligaments and muscles around the quads including the ligament. Leg curls isolate your hamstring muscles unlike any other exercises allowing you to strength both the knee and hip joint in unison. Leg Curls [3 sets of (12-15 reps)].
9. Barbell Back squats: The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. The barbell back squat takes center stage in the training plans of pro bodybuilders, power-lifters, Olympic lifters, footballers and rugby players. Barbell Back squats[3 sets of (12-15 reps)].
10.Sissy Squats: As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second. Sissy Squats[3 sets of (12-15 reps)].
Guys do all these exercise to make your which you want. These all exercise will really help a lot to show changes in your legs. After doing all these exercise in your routine you will see a great change in your legs. The Legs that you Always want to Have.