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A 4-Week Guide to Building Stronger Legs


Your legs have a lot in common with the attacking players. They are not flashy, people seldom talk about them, although they have done important work, they will never get enough trust. Although many people think that torn ABS or chiseled chest muscles are more impressive than strong legs, don't be fooled: training your legs can help you improve the appearance of your whole body, burn more fat, and promote your cardiovascular health. A good lower body plan is not built around leg curling and leg raising. In fact, you'd better avoid most machines. You should also pay more attention to the muscles other than the quadriceps, and try to stand on one leg every once in a while. Use this guide to exercise muscles you often neglect, and you will have a complete script for building a successful body. Here are three key components of your best leg training day ever.

1. Stress your back

ask a man what he thinks when he draws a pair of strong legs, and he may mention the quadriceps, the powerful piston on the thigh. However, despite the importance of the front facing quadriceps, they tend to be too focused in many lower body exercises. The muscles in the medial leg (adductor) and back (hamstring and gluteus maximus) also need attention. Balancing the movement of four people and exercising other leg muscles at the same time will bring great benefits, especially in terms of injury prevention. Limit isolation exercise

you may have seen people in the gym throw a large plate onto a leg stretcher and hum as they straighten their legs. It's a waste of time. While movements like leg stretches or hamstring curls may feel like exercising your legs, they actually limit the speed at which you gain strength.

isolation training limits the total number of muscles involved in the exercise and also reduces the weight you can lift at one time, because fewer muscles can share the load.

on the other hand, exercises like lifting and squatting absorb more muscle, allowing you to use more weight, thus generating more muscle stimulation more quickly. This means accelerating muscle growth and fat loss - while reducing total training time.

3. Produces an unstable curl. Shoulder pressure. Even squat down. What do these exercises have in common? If you're like a normal exercise mouse, you might be doing it with your legs up. But changing your movements so that you stand on one leg allows all your muscles to work harder. It also helps to train your core, eliminate potential weaknesses, and provide great benefits to your functional strength and stability. After all, in most daily activities (not including sitting at a desk) and sports, you spend most of your time standing on one leg or the other, but not both. Therefore, such training is very important. You may have to use a lower weight, but don't worry. Your benefits & 39; I will gain more strength and improve the balance, which will far exceed the embarrassment you may feel when you lift a dumbbell smaller than usual.

your 4-week lower body plan leg. It also includes a lot of single leg work. Exercise for four weeks (once a week) and make sure you have at least three days off between workouts.