How to properly shake your legs

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

Muscles of legs and calories

Good, strong, developed leg muscles can absorb energy, that is, burn calories, even when a person does not move. Most of all muscle mass in a man on the hips. When a person moves, leg muscles burn far more calories than at rest. Therefore, the legs need to be swept to avoid stagnation of blood flow and the risk of thrombosis.

Strengthen the legs: squats

During these exercises, the muscles of the thigh are very well strengthened, in particular, the quadriceps muscle. If before you did not squat, you need to do this gradually and crouch a little, so as not to overstrains the knees and do not damage the knee cups.

Before squats, you have to warm up your legs walking (at least 10 minutes), and then you can do sit-ups.

Incomplete load

If a person has knees, it is necessary to squat not to the end, but on the half-bent legs. Then the knees do not receive such a strong load, as with squats completely, to the end of the bend.

To reduce the burden on the knee joints, you can use as a help the gym wall. Relying on her back, you can significantly reduce the severity during squats.

Load above average

If you are already an experienced athlete or just ready to withstand considerable physical exertion, you can crouch with the barbell. At the same time the muscles of the legs swing perfectly. The barbell should be held behind the neck on the shoulders. At this time, you can quietly crouch, dropping your knees down not to the end, but half. Because of the power load, not only the muscles of the legs, but also the backs and the abdominals are rocking well.

Squats with a simulator

In order not to overload the muscles of the back, abdomen and kneecaps, you can use a simulator for squats. Muscles of legs swing gradually, but they are getting stronger. The simulator provides a platform with a weight in which the feet rest.

Lying or sitting, a man shakes his hips and buttocks with a simulator, lifting a weights. 10-12 times rise - lowering - and the muscles of the legs will become stronger in a week, and after a month they will be perfectly pumped.

The simulator for different parts of the body

Muscles on the legs require strengthening in different parts. This is the hips, and calves, and buttocks. If a person uses a simulator, you can use it sitting, placing stops behind the weights. This is a position where you can strengthen all muscle groups on your legs.

To the muscles of the hip to pump from the back, you can use a simulator with a support and a weights. Only a certain position for exercises is needed. The person fixes the heels on the support, which holds the weight, while the person lies, raising-lowering his legs.

Exercises with lunges to strengthen the leg muscles

To do this you need dumbbells. They need to be picked up and raised hands up. Hold for one or two or three and put it down. Step forward - the leg is bent at the knee, then step back, straighten the leg. Just make the other leg. For this exercise, you need up to 12 repetitions. The leg muscles become well strengthened, the legs become healthier, stronger.

We strengthen calves of legs

For this exercise, too, we need dumbbells or a bar. The starting position is standing, hands lie along the body, in the hands of dumbbells. Without letting the dumbbells out of your hands, raise yourself up so that the socks stay on the floor, and the heels come off the floor. Then go down. 10-12 repetitions will be enough for the muscles of the calves to gradually strengthen.

Why train the muscles of the legs?

As we already know, calories burn faster and blood flow in muscle tissues improves. In addition, the metabolism in the tissues is activated, making the legs stronger and faster.

With the help of strong legs it is better to maintain balance, reduce the risk of fractures and dislocations. They especially suffer from going to old age, in which the muscles of the legs are weak, it is more difficult for them to keep their balance.

Scientific research proves that the muscles of the legs are weakened and worn most at their lower part than in the upper part. In addition, the muscles of the legs without training weaken much faster than the muscles of the hands. Therefore, they need to be strengthened first of all.

This is especially important when the person has a weak balance and he risks falling, breaking something to himself.

If you exercise leg strength training constantly, for two months a person can restore the leg muscles to a very decent level.