Don’t miss out on bodybuilding exercises that will help you quickly own the powerful big calf and big thighs below, which will soon bring you a glamorous and masculine beauty.
To get perfect body shape both upper and lower body, you should not skip leg exercises. Although these bodybuilding exercises are often overlooked because most gymer only focus on supporting upper muscles, but when focusing on practicing calf muscles, you will reach ‘new realm’ of possible beauty. form.
Exercising your calf muscles will help you achieve a well-proportioned and beautiful body. Don’t skip the following exercises because they can turn eo skinny legs ’into a manly ếch frog thigh’.
When it comes to bodybuilding exercises that help the legs grow, it is impossible not to mention Squat. Not only is the exercise for firm buttocks, Squat also helps develop firm leg muscles.
To increase Squat’s effectiveness in the lower body, you need to use weight. However, you need to choose a level of weight suitable for your physical condition as well as start up before training, avoid unnecessary injuries.
Start with your hands holding the weights on either side of your arms, legs wide open at your hips, your toes slightly pointing to your sides, your back straight, your chest open.
Next, push your hips back, slowly sit down so that your thighs are parallel. In this movement, you should not sit down too low, it will be very easy to muscle tension leading to injury. You hold your posture for 1 second, your back is straight, head up, then stand up, repeat the old gesture. Make this move through the 4 innings, each of 10 to 12 times, each break lasts about 90 seconds.
DUMBBELL WALKING LUNGE
Dumbbell Walking Lunge exercises are quite popular with gymer, helping to develop muscles for both the front and rear thighs. First, hold on to two single weights in both hands, stand upright, legs open with hips and tighten the abdominal muscles. Next, step right foot forward about 60 – 90cm (the length of the footsteps depending on your height), slightly tiptoe left, so that the tip of the shoe touches the floor.
You slack both knees, creating a 90-degree right angle to the floor and holding the posture for about 1-3 seconds. Finally, lower your left heel, stand up and pull your right foot back to the old position and repeat this action with the other leg.
You can do this at home by holding a weightlifter with two legs or putting a weight on your ankle. Leg Curl exercises (back thighs) are very popular in the gym, making the back thigh muscles stronger and firmer.
First, adjust the device to your own height. You lie flat on the machine, your feet are under the lever. While holding the handle of the machine, remember to keep your feet and people straight. You exhale, stretch your thigh muscles, stretch your legs close to your buttocks, hold for 1 second. Then, inhale and slowly stretch your legs back to the original position and repeat the movements. You move through 3 rounds, each time from 8 to 10 times.
The Romanian Deadlift exercise will help strengthen the muscles and strength of the back thigh muscle. With this exercise, straighten your back, legs extended with your shoulders, put your weight close to your feet. You will lift the barbell straight, so that the force focuses on the back thigh muscle. After that, slowly push your butt back and lower yourself to touch the level of your back. Next, use force under the heel and push up the weight, return to the original position and repeat the old movement.
Note, you should keep your back straight and do not lower the weight too deeply because it makes your lower back bend, causing injury. You can play the Romanian Deadlift through 3 innings, each time from 8 to 10 times.
This Leg Press will directly affect the leg muscles and thigh muscles, making the lower body area firm and healthy. Begin this movement, placing your feet on the pedal of the machine, letting your hands fall naturally. Then, breathe in, tighten your buttocks and thighs and slowly lower your legs until your thighs and legs form a 90-degree angle. You hold this position for 1 second and then push the device back to the old position, exhale, continue to hold for 1 second. With this movement, you should do it through 4 rounds, each time 8-10 times.
With these bodybuilding exercises, hope you will have more options for the training route to soon own the big thighs, as well as no longer fall into ‘on the lower bulge ‘anymore. Good luck!