Leg training is not an easy task, as for a normal result it is necessary to maximally stimulate one of the largest muscles occupying more than 50% of all muscle groups. Naturally, for this it is necessary to perform such basic exercises as squats, gak squats or press kicks, combined with other exercises only for quadriceps and biceps hips (extension, bending of the legs). Training is carried out in an intensive style, which can lead to rapid fatigue and fatigue, so often the legs are given a separate day, allowing you to fully put out and not save energy for other muscles.
Typically, leg training takes a fairly long period of time, because power basic exercises require a good recovery between the approaches, so that the number of repetitions in them and the technique of execution were full. This is the only way to achieve a qualitative result. But what if time is short, and today is a day of legs, or does the usual program stop producing results? For this, there are complexes that are constructed in such a way as to provide rapid muscle stimulation, and since the exercises in them are made in a new way, then for the organism this will become an unusual action to which it is not yet ready, so the result will be better than from the ordinary programs. Here is one of these complexes:
In order for the program to provide quick and large-scale stimulation, the exercises should be diverse, working out the largest area of the target muscles. Since training is limited in time, there should not be many exercises, all of which are performed at an intense pace with small pauses between approaches (60-90 seconds).
Such accelerated training in its effectiveness is not nearly inferior to long sessions, because in 30-45 minutes the muscles will be completely tired, and the mechanism of muscle growth is activated.
1. Squats with a barbell on the shoulders (or frontal).
The basic basic exercise for the legs, in particular quadriceps, powerfully coaching them. In general, squats are generally one of the most effective exercises, as when they are performed, different muscle groups are involved leg training, and with a significant effort that leads to the development of their own hormones that affect the growth of muscles. For a change, you can perform frontal squats (with a barbell on the chest), this option is aimed at quadriceps. The working weight here is much less than in classic squats (with a barbell on the shoulders), but the load is more accurately retracted into quadriceps and provides the necessary diversity in training. The optimal amplitude of repetition in both variants is up to the parallel of the thigh with the floor. The full amplitude can adversely affect the knee joints, so the squat to the parallel is the safest. 3 warm-up sets (15-12 repetitions), 2 workers, 8-10 repetitions.
2. Bending the legs in the simulator lying down.
This exercise well trains the back of the thigh (hamstrings). For the best result, the approaches are performed with a minimum rest period, and the number of repetitions in them is at least ten (albeit partial at the end). You can also apply the principle of drop-sets (approach with weight reduction), which will quickly cause burning in the muscles, and it’s here that we just need to achieve. 2 sets, 10-12 repetitions (or 1 drop-set).
3. Deadlift on straight legs.
The secret of this exercise is that it works fine if you perform it right after bending the leg lying. In this case, previously tired biceps hips as much as possible “respond” to the training. Static traction on the straight legs stretches the hamstrings, and if it has already been worked out, the stretching will be extremely effective. 2 sets, 10 repetitions.
4. Drops (with a barbell or with dumbbells).
Falls perfectly detail the quadriceps and even more tire them after previous exercises. The peculiarity of attacks is not only their effectiveness in terms of muscle detail, but also an increased load on their knees, so this exercise should be done only at the end of the leg training, when the knees are already thoroughly heated leg training. The working weight is moderate to observe the correct technique. 2 sets, 10 repetitions (for each leg in the set).
5. Lifting to the toes standing (in the simulator or with dumbbells).
The main exercise for gastrocnemius muscles. You can perform alternately lifting each leg, with a dumbbell in your hand, or use a simulator. In any case, the calf muscles are important to train intensively, as well as quadriceps with hamstrings, so that there is no imbalance and the muscles of the legs develop equally. Repetitions are performed at a slow pace with an emphasis on the negative part of the amplitude. To increase efficiency in the middle part of the amplitude, a small pause is made, followed by a powerful jerk upward, striving to rise as high as possible on the socks, after which the negative phase is performed underlined slowly, maximally stretching the gastrocnemius muscles at the lowest point of the amplitude. This technique quickly causes burning sensation in the calves, which is an important indicator of the target muscle work. 3 sets, 10-12 repetitions.
