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Exercises Legs (Leg Training Muscle Building)

Übungen Beine

1. Squats

This is one of the best exercises for the legs. This becomes clear when you know how many muscles are actually trained in squats. But very few perform the exercise correctly. The most important thing about squats is that they are done SLOWLY and it's not about who goes the furthest down. Squats also have a positive effect on your cardiovascular system, everyone who has become sick of it, knows what I mean.

Execution of the exercise:

The barbell is in a frame, you go underneath and put the barbell in the neck. Alternatively, you can also lower the dumbbell further back. that too is possible. You can freely choose the distance between the hands. Inhale deeply to maintain intrathoracic pressure. This also prevents a fall forward. Now you bend your back slightly and tilt the pelvis forward and tighten the glutes and hold in the stomach tension. While looking straight ahead, you now release the pole from the frame. Take one or two steps back and put your legs about shoulder width. Do squats by leaning slightly forward. Perform the downward movement slowly and cleanly to avoid injury. Exhale at the end of the exercise. You don´t have to stretch your legs completely and you do not have to go down completely because otherwise the cruciate ligament travels. One should also make no hunchback or stand in the hollow cross. There were already many who were unable to walk for 3 days after squats and had to have the pain injected from the intervertebral disc.

This exercise mainly trains

  • Four-headed thigh muscle
  • Gluteal muscles
  • Adductors
  • Spinal extensor
  • Abdominal muscles
  • Thigh back

Exercises legs men

For men, it's all about heavy leg training with the right exercises for the legs.

2. Leg Press

übungen beine beinpresse

This is one of the exercises where you can charge properly? No, because too much weight can lead to joint displacement and muscle injuries. So make sure you do not destroy yourself and your body with senseless weight. The most important thing about the enclosed address is that the repetitions are made slower. It's not about who takes the most weight. The leg press also has a positive effect on your cardiovascular system, everyone who has ever been sick of it, knows what I mean.

Execution of the exercise:

Place your feet on the board where you can push, at a distance from one another. When inhaling, loosen the safety catch and let the weight slowly and as far as possible reach the rib cage. The distance between the feet you can choose freely. Then slowly stretch out your legs, exhale at the end of the movement. Don´t stretch your legs completely. If you put your legs higher on the board, you train more on the glutes. If the feet are lowered further, you train more the four-headed thigh muscle. This exercise can even be done on back problems if you do not release it from the pad.

This exercise mainly trains

  • Thigh muscle
  • Gluteus
  • Adductors
  • Quadriceps (inner, middle, straighter, extra thigh muscle
  • Abdominal muscles
  • Thigh back

Die Fusstellung bei der Beinpresse und den Kniebeugen

  • Feet above: buttock muscle
  • Feet below: thighs (quadriceps)
  • Feet far: adductors
  • Feet tight: quadriceps (inner, middle, straighter, extra thigh muscles

3. Squats with the barbell at the front

This leg exercise is rarely done because many people are ashamed of not working with a lot of weight. Nevertheless, one should give this leg exercise a chance to build up its thigh muscle nicely.

Execution of the exercise:

You stand with your legs straight and the barbell rests on your shoulders. It is important that the back stays straight. Raise the chest slightly so that the bar always rests clean and can not fly away. Also raise your elbows. Take a deep breath to build up the intrathoracic pressure that gives more stability. Tense the abdominal muscles, then bend the knee, so go down until a 90 degree angle is formed in the knee joint. Do not go down further. Then return to the starting position and exhale at the end of the movement.

Tipp: If you put a board under your heels, it will make the exercise a little easier.

This exercise mainly trains

  • Quadriceps (four-headed thigh muscle)
  • Gluteus
  • Knee flexors
  • Abs

4. Sumo Squats

This exercise is really tough. This exercise really gets the inner thigh, adductors and pelvic floor (important in sex) going.

Execution of the exercise:

It's best to stand on two quilted blocks, which the girls always take for their stepaerobik, so that you stand taller and the way down is longer. In this way you can contract the muscle more. Hold a dumbbell in front of you with both hands and stand straight. Look straight ahead, breathe in and go down so far, until the thighs are in the horizontal, then exhale and go up.

Tipp: The further the legs are apart, the more you train the inside of the thigh, or all adductors

This exercise mainly trains

  • Four-headed thigh muscle
  • Gluteal muscles
  • Adductors
  • Abdominal muscles

5. Calf raises standing on the device

There are supposed to be women who say the big calves are sexy in men. Well, let's just let our calves grow with the following calf exercises:

Execution of the exercise:

Place your feet on the board in the device and place your shoulders under the pad. Stand up, chest out, forming a slight hollow back in the lower back. Make sure that your legs are bent in the knee joint. Slowly stretch your knees so that you are standing under the shoulder pad with your legs almost straight and your upper body straight. Press the shoulder pad with your entire body upwards with the help of your heels. Exhale. Then inhale and lower your heels down as far as you can by slowly pushing down on your calves and down the calves that rest on your shoulders.

Tipp: The farther the legs are apart, the more you train the inside of the thigh or all adductors.

This exercise mainly trains

  • Calves

6. Calf exercise in the leg press

Here it is important to go to many repetitions. With calf raises standing or calf pressing you can go quietly with the weight.

Execution of the exercise:

You lie in the leg press and and squeeze yourself away first, or the weight of you. Take a light weight to the start. Now position your feet on the bottom edge so that you are only on the board with your toes and forefoot.

Now you can only push yourself up and down with the power of the calves (depending on the machine). This is the best way to effectively and quickly build your calves.

Tipp: In this exercise, alternate between sentences with many and sentences with few repetitions at weekly intervals.

This exercise mainly trains

  • Calves

Variation:

Tiptoe points inwards: inside of the calves (lateral head of the twin calf muscle)

Outward tufts: inside of the calves (medial head of the twin calf muscle)

Training Beine Frauen

7. Squats with petted legs

This leg exercise is especially good for women to build very nice thighs, especially on the inside. This exercise for women is shown very well in the picture above.

Execution of the exercise:

This exercise is performed like the classic squat, except that the legs are farther apart and the toes are pointing slightly outwards. As a result, the thigh inside is intensively strengthened.

Tipp: Start with little weight and many repetitions for maximum success.

This exercise mainly trains

  • Quadriceps (four-headed thigh muscle)
  • Gluteus
  • All adductors
  • Abs

Leg workout plan

Here is my leg workout plan for maximum muscle growth of the legs

Leg exercise without equipment

Of course, leg training without equipment also works from home. For this, a simple weight, such as e.g. a rucksack.

Are squats the best leg exercise?

Übungen Beine und Beintraining

Squats to puke make big thighs!

Exercises Legs

Exercises Legs


Total entries: 3

19.08.2016 08:30       Comments 0

Goodmorning Exercise

29.09.2014 18:15       Comments 0

Leg Workout get massiv legs Leg exercises

12.05.2014 14:52       Comments 0

Tips for squats! Watch and try!

Total entries: 3