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Preparing a complete routine is not easy if you are not very informed about what exercises you can organize. In the case of leg exercisesbeginners have little knowledge about the options they have.
In addition, if the case does not have much equipment and signing up to the gym is not an option, things are even more complicated. Therefore, we have responsible for selecting five full exercises for train all leg muscles.
The best part is that you will not have to prepare your complete routine, because the combination of all these exercises itself constitutes an integral routine. However, if you want to train a specific muscle in a more arduous way, you will have the possibility of adding an extra exercise to improve the quality of the routine.
In this way you will strengthen your legs in a matter of months. This will allow you to improve your performance in a lot of physical activities. It should be noted that it is only a routine of five years and You can do it at home. It does not require too much time, so it will be very useful if you have an occupied agenda.
In addition, it will be enough for you to perform the routine of leg exercises some three or four times a week so that you get good results.
Five leg exercises to prepare a routine
Although you can vary the order in which you perform these exercises, it is best to make them in the order described in this article. It is important to follow the instructions with meticulousness, so that you prevent injuries derived from a bad execution.
On the other hand, if you have the necessary equipment, you can increase the difficulty of exercises using accessories such as dumbbells or ballast vests. Increasing difficulty by gaining weight gain can improve training results.
However, this is not necessary if you are a beginner. In fact, use more weight than you are able to support not only will not give better results, but It also increases the risk of injury.
Therefore, the difficulty of exercise should only be increased gradually. If you are a beginner, you should not worry too much about this. However, after a few months It may be necessary to increase the amount of series or more complex variants of the exercise to continue obtaining good results.
Squats
This is probably the best known and most complete leg exercise, so It is perfect to start with your leg training routine. To make the squats you must start by separating your legs. The distance between one foot and another must be parallel to the shoulders.
The look must be kept in front while the legs flex. The buttocks must descend to the ground and, to avoid injuries, The soles of the feet should not be lifted at any time. During the execution of the descent the back must be kept straight and the hip and knees in flexion.
Make sure the knees do not stand out beyond the tip of the feet, then When this occurs there is a high risk of injury due to the stress to which they submit. Likewise, the flexion angle should not be less than 90 degrees or between the lower legs and thighs.
If you want to increase the effectiveness and complexity of the exercise, You can stay static in the flexion position For twenty seconds. After that time you must ascend slowly to later descend and stay static again, this would be equivalent to a repetition.
If you do not decide to stay static, you will only have to ascend and descend slowly. Keep in mind that A good execution requires that the weight falls on the heels and not on the tip of the foot.
A good sign that you are doing the exercise correctly is whether you can feel the effort in your buttocks and the quadriceps. If you are a beginner, it is advisable to do Between ten and twenty repetitions divided into five series.
Alternate strides
This is another well -known leg exercise. Start in the position of squatting and with your hands on the hip. It is due advance one leg on the other alternatively. The leg that rises cannot exceed at any time an angle of ninety degrees.
This exercise is quite simple, so, if you correctly follow our indications, the risk of injury is very low. It will help you Strengthen most leg muscles. If you are a beginner, you can make two series of fourteen repetitions. If you feel it is too simple, you can increase the number of repetitions.
Another option to increase the difficulty of exercise is to make the strides while you hold A dumbbell in each hand or taking an album and keeping it raised above your head with high arms. In both cases the technique of movement of the legs is the same, but the difficulty increases due to the aggregate weight.
Burpees
Burpees are an exercise that demands a large amount of energy, since it is a broad movement where A large number of muscle groups are involved. One of its advantages is that it is not only effective to train the legs, but also to increase your resistance and burn a large amount of calories in a short time.
To make a burpee you must jump and quickly bend down until you put on squatting supporting your hands on the ground. Then, you must stretch your legs back, and then pick them up and return to the squatting position. From there you must raise and jump. All this sequence of movements It is equivalent to a series.
The amount of repetitions and series that you must make will vary a lot from one person to another. Therefore, it is recommended that before you begin with the routine of leg exercises you take care of doing a test to measure your resistance and, according to your results, decide the amount of series and repetitions of burpees that you must integrate into the routine.
Bridge
Training the buttocks is very important, as they have many benefits for the stability and prevention of back pain. This leg exercise stands out for helping you strengthen the buttocks, so You cannot miss within your leg routine.
Its execution is quite simple. You must lie on your back and with your legs flexed. Then, lift your hip, stay static for twenty seconds and descend again. You must make hip elevation three times.
In case you wonder, this exercise is not limited to training the buttocks, but also strengthens femoral biceps. Besides, It is useful for losing legs.
Twin elevation
Finally, it is necessary to close the routine with the twin elevationan exercise of legs focused on the muscles of the calves, which are usually often forgotten. Doing this exercise is as simple as standing on tiptoe and staying static in that position for twenty seconds.
Then, you must rest a minute and then stand on tiptoe for twenty seconds. Exercise must be repeated three times. An alternative version of this exercise is to stretch and contract the twins in series.
This version must be done with the tips of the feet on a step, then placing tiptoe and then slowly descending until the heel is just below the step line. In this case, twenty slow repetitions must be done. This alternative version has the benefit that the muscular tour is broader.
