Improve your pins with these pro tips!
While most men spend the majority of their workout time working the muscles above the waist (thorax, arms and back), let's face it, women are usually more concerned with the areas below the waist. Whether you want to run faster and get stronger or look absolutely killer in short skirts, your leg work may Takes up most of your time at the gym.
If so, you're in luck, because over the past few years we've spent a lot of time talking to the owners of arguably the best pins in the fitness industry. This is their secret to having strong and sexy legs.
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- Because your upper body and gravity are already providing resistance during your leg workouts, you can increase the intensity of squat lunges and similar moves in ways other than simply lifting weights. A great way to increase the intensity is to slow down your tempo, like a normal two or three beat Count to five on the way down. If you want to get aggressive, you can even descend several times in a staggered fashion for a few seconds.
- If you do unilateral exercises and find that one leg is indeed stronger than the other, train the weaker leg first and let it dictate the weight you use and the number of reps you do. For example, in a leg press, if you can do 10 reps with your right leg and 15 with your left leg, do 10 reps of both Catch up until the right.
- Focus on keeping your glutes contracted as you squat and lunge. People often think of these as leg-only workouts, since that's where the movement happens, but the hips carry most of the load. Squeeze the muscles throughout the exercise.
- People often debate whether you should spring right out of the squat or pause for a second or two at the bottom, but the best strategy for most types of squats is an intermediate technique called the elastic recoil, which isn't huge The bounce, but enough to make changes in direction using some Elastic energy transfer in your body.
- Try a different method each time you train your legs. Everything you can think of. Never stand still
- Mix up your leg workouts as much as possible. This is almost as important as rest when it comes to allowing your muscles to recover from a workout. If you don't want to spend an entire month doing leg heavy weights, you can add leg heavy weights occasionally. This Everything from your central nervous system to your growth hormone will respond differently that day, so you're less likely to stall.
- The biggest mistake beginners make is training their legs too often. Most women really don't need to train their legs more than once every five days or so if they train by body part. If you are an athlete and your legs are used to hitting your frequency more Probably 3 days or so.
- Do lots of cardio. Running and taking the stairs, in particular, are not only good for cardiorespiratory endurance, but also for sculpting the muscles in your legs and glutes. Increase the angle of the hip extension by taking two steps at a time to increase the focus on the glutes.
- Always keep your knees in line with your feet when squatting and lunging. Once your knees drift in front, they're in a compromised position that can lead to injury. Don't fail on these exercises until you have the right technique.
- Don't shy away from leg exercises because they feel clumsy or difficult at first. Is it easier to master the leg extension than the lunge? Absolutely. Does that mean you shouldn't bother with lunges? Absolutely not. Because lunges require you to use more than one set of joints More accessory muscles, more balance required, harder to do at first - that's the nature of the beast. Here's why you should be doing them instead of avoiding them.
