Exercise in the gym on their feet. A set of exercises in the gym

Young athletes dream of becoming owners of beautiful legs. Men prefer to work on weight and terrain, but the women dream of harmony and elegance, so people are interested in what you can do the exercises at the gym on his feet. After idleness achieve the desired results will not work, so you need to start acting as soon as possible.

Train feet on weight

Exercise in the gym on their feet will help to implement the main goal of any athlete - strong and beautiful legs. Depending on the desired result should be selected sets of exercises, and the number of weight sets and equipment.

Below are the elements, which includes a program of exercises to his feet in the gym. They are most effective and are suitable for both women and men to build mass.

The main recommendations

Before you consider the effective exercise in the gym on your feet, you should understand the basic rules and guidelines that should be followed during training.

The first step is to draw attention to the fact that to get a great result, these trainings should be held more than 3 times a week. Duration of one class varies 1-1, 5 chasa (excluding workout and stretching).

Between training days must attend the free day will recover muscle strength. Particularly important part of the activity is warming up and stretching, through which significantly reduces the risk of injury. In addition, these simple exercises prepare the muscles for heavy loads.

Effective exercises for the legs in the gym, below, to be performed in 2-3 sets of 8-12 reps. As a rule, the last 2-3 repetition given to man with great difficulty. If everything is done with ease, it is necessary to increase the load, as the muscles during exercise should be in tension.

Anatomical data

Now you need a little touch on the anatomy, to know what muscle groups affect those or other exercises in the gym on their feet.

The main groups are working out on special simulators are:

buttock;
the lower leg;
quadriceps;
biceps.

Sami exercises are divided into two groups: the basic and isolated. The first of them involve in the process of multiple muscle groups, while the latter, as a rule, are used to study the lagging muscles that are not involved with the basic exercises.

Squats

Basic exercises for the legs in the gym can hold a total of three main elements, the first of which is a favorite for all squats. They allow both to swing buttocks, biceps (hamstring) and quadriceps (front thigh).

Starting position: legs positioned clearly on the width of shoulders, the rod is held in the hands of the trapezius muscle (just not the neck). Exercise on simulators of this type are carried out is not as difficult for professionals, but cause some difficulty for beginners.

To perform should take a breath, hold your breath and slowly lower down, bending your legs. Knees in the performance must be nominated slightly forward and hips and gluteal muscles - back. The housing should also form an angle of 45 degrees with the wall plane. You need to go down until the heel does not start up from the floor. During thighs exert squat required, then focussing on the heel, should move up to the initial position.

The exercises at the gym every gym accessible to everyone, but not all have a coach who will monitor the implementation of training. Therefore, man must learn to independently observe his own body, in order to protect themselves from injury. Since this exercise considerable burden falls on the back muscles, you should not slouch in the performance.

Deadlift

on foot workout in the gym it contains all known and deadlift. It involves the shin, biceps, glutes, and spinal erectors.

Starting position: feet slightly narrower than shoulder width, slightly bent knees, hips clearly parallel to the floor, back straight. Both hands should hold the post in the usual direct grip on the width a little wider than shoulder width.

Taking a deep breath necessary to smoothly lift the projectile, thus reducing the blade and straightening. After full extension need to exhale and then inhale air again and return to the original position.

In this exercise, you also need to take care about the state of their own back. Check the exercise can be on its own, as in every modern gym provided with large mirrors.

Leg Press

This exercise is like many athletes, since it is the load on the lower leg, buttocks and biceps, but the very implementation is quite fun.

Starting position: sitting on a special incline bench with a weight on top, legs should be raised to shoulder height, resting on the platform. When the legs should not completely straighten, as in this case, they will not be loaded, and the exercise will be carried out incorrectly.

The first step is to remove the platform guard, and then take a breath and slowly lower the weight to the chest, bending your legs. Fold the knee should be clear at a right angle. Exhale, you just gently return the platform to its original position. In this case you should definitely strain the muscles of the thighs, and platform heels abut.

After performing the approach should not forget the fuse. First you need a special lever to fix the platform and then have to get up from the bench.

leg curls while lying in the simulator

For isolated exercises are on the calf muscles, and how is the leg curl horizontal simulator.

Starting position: in a horizontal position on the bench press, leg rest against a roll, both hands grip the handles.

Take a breath, you need to bend both legs at the same time, forming a right angle. In this position, be sure to hold on for some time (4-5 seconds), and on the exhale, slowly take the starting position.

Mandatory rule is to choose the right weight, as well as a simulator setup for its own growth. The hips should not come off the bench surface at runtime, and all power is to be transferred to the hands, as is often done by novices. To obtain a good result in the first step is to strain the muscles of the legs and arms to use as a safety net.

Reduction legs sitting

Not too acceptable exercise for the men, but affects the inside of the thigh (comb, thin, long and large adductor muscles), as well as the entire biceps.

Starting position: sitting in the special equipment, the hands holding on to the handles and legs, while for blocks, divorced.

Taking a deep breath, you exhale, bring your legs together and then hold them in this position for 3-4 seconds literally. Next you need to re-take a breath and go back to the original position.

At run time, many people make the jerky motion that is incorrect action. At the feet of intelligence must be seated at all times to control his own body and not let the leg muscles to relax, otherwise no effect exercise will not. Newcomers often say that the simulator does not give the desired result, but this is due to improper performance. Therefore, if there is no coach, it is necessary to adhere to at least the basic rules.

Lead Foot sitting

Quite similar to the previous exercise trains the outer part of the thigh, and gives a little load on the buttocks.

Starting position: sitting back in the simulator, hands held firmly by the arms, and the legs of the blocks are brought together. The principle of operation is exactly the same as at the feet of intelligence, but he needs to work on breeding.

For Slimming Leg

Many believe that the slender legs are a luxury not available to everyone. In fact it is not. To achieve such a result is quite easy, but it will take good will power and hard work. To get the perfect legs, you must perform the following exercises in the gym:

Squats.
Deadlift upright.
Rise on your toes (standing up straight with a barbell or dumbbells in your hands, you need to gently rise and fall on your toes).

All three exercises make beautiful legs, which will be the envy of all around. And they need to perform 3 sets of 10 repetitions.