How to pump your legs properly

The more pumped up your leg muscles are, the faster you can get to the right place on foot, or run up the stairs, or ride a bike, or just feel lightness and strength in your legs. How to pump up your leg muscles correctly and effectively?

Leg muscles and calories

Good, strong, developed leg muscles can absorb energy, i.e. burn calories, even when a person is not moving. A person has the most muscle mass in the thighs. When a person moves, the leg muscles burn much more calories than at rest. Therefore, the legs need to be pumped to avoid stagnation of blood flow and the risk of thrombosis.

Strengthening the legs: squats

These exercises are very good for strengthening the thigh muscles, especially the quadriceps. If you haven't done squats before, you need to do them gradually and squat a little at a time so as not to overwork your knees and damage your kneecaps.

Before doing squats, you need to warm up your legs by walking in place (at least 10 minutes), and then you can do squats.

Partial load

If a person has sore knees, one should not squat all the way, but with half-bent legs. Then the knees do not receive such a strong load as when squatting completely, to the end of the bend.

To reduce the load on the knee joints, you can use a gymnastic wall as an aid. By leaning your back on it, you can significantly reduce the weight during squats.

The load is above average

If you are already an experienced athlete or are simply ready to withstand significant physical exertion, you can squat with a barbell. This will greatly strengthen your leg muscles. The barbell should be held behind your neck on your shoulders. At this time, you can slowly squat, lowering your knees down not all the way, but halfway. Due to the strength load, not only the leg muscles are well strengthened, but also the back and abdominal muscles.

Squats with a machine

In order not to overload the muscles of the back, abdomen and kneecaps, you can use a simulator for squats. The leg muscles are pumped gradually, but become stronger. The simulator has a platform with a weight, which the legs rest against.

Lying or sitting, a person pumps up the hips and buttocks with the help of a simulator, lifting a weight. 10-12 times lifting - lowering - and the leg muscles will become stronger in a week, and in a month they will be perfectly pumped up.

Trainer for different parts of the body

The muscles of the legs require strengthening in different parts. These are the thighs, calves, and buttocks. If a person uses a simulator, it can be used while sitting, placing the feet behind the weight. This is the position in which you can strengthen all muscle groups in the legs.

To pump up the thigh muscles from behind, you can use a machine with a support and a weight. Only a certain pose for the exercises is needed. The person fixes the heels on the support, which holds the weight, while the person lies down, raising and lowering his legs.

Lunge Exercises to Strengthen Leg Muscles

For this you will need dumbbells. You need to take them in your hands and raise your arms up. Hold for one-two-three and lower. Step forward - leg bent at the knee, then step back, straighten the leg. Do the same with the other leg. For this exercise you need up to 12 repetitions. Leg muscles are well strengthened, legs become healthier, stronger.

Strengthening the calves of the legs

This exercise also requires dumbbells or a barbell. Starting position: standing, arms along the body, dumbbells in hands. Without letting go of the dumbbells, lift yourself up so that your toes remain on the floor and your heels come off the floor. Then lower yourself. 10-12 repetitions will be enough for the calf muscles to gradually strengthen.

Why train your leg muscles?

As we already know, this burns calories faster and improves blood flow in muscle tissue. In addition, metabolism in tissues is activated, which makes the legs stronger and faster.

Strong legs help you maintain balance better, reduce the risk of fractures and dislocations. They especially affect the elderly, whose leg muscles are weak, making it more difficult for them to maintain balance.

Scientific research proves that the lower leg muscles weaken and wear out more than the upper ones. In addition, leg muscles weaken much faster than arm muscles without training. Therefore, they need to be strengthened first.

This is especially important when a person has poor balance and is at risk of falling and breaking something.

If you do strength training for your legs on a regular basis, within two months a person can restore their leg muscles to a very decent level.