David Diaz Gil 14 of March of 2011 | 15: 30 To vote this post connect with Facebook Connect
A few days ago gave some guidelines for working the back and the oblique which were very well accepted by all you, today, from Vitónica, we want to give you some tips for that proporcioneis your legs with this routine with the rest of the body something usually us spend a lot of us in training in the gym.
It is a very typical failure put aside the training of legs, but we believe that it should provide the legs with the rest of the body conducting a training similar or even greater than that we made to the muscles of the upper train. Remember that almost 40% of the muscles of the human being lies in the lower train.
Let's rely training of legs at a weekly meeting with a very simple routine that we'll not enter training of twins, as the twins can train separately in two or three weekly sessions as we usually do with the abdominal muscles.
There are two exercises star for the training of legs: the squat and the press, so each week we will rotate the exercise main if done both on the same day. He is usually made this the first of the routine but we we will do the second because we will start the routine with a length of quadriceps muscle in order to exhaust to the quadriceps and so work in the Office Star is more compensated.
Two initial series of global warming, and then four series for fatigue the quadriceps to prepare them for the rest of multiarticulares exercises. For the advanced level when you reach the ruling removes muscle weight and back to do another series until the failure, then do the same and as well to leave the machine without weight.
It varies the position of the foot to emphasize different areas. To advanced level can climb feet on the platform to work a little more the gluteal-femoral, board feet to work more the quadriceps in the Centre to stimulate in a general way to the quadriceps.
At the initial level remember does not perform the deadlift in a way deep without downloading too much not suffering the knee. To advanced level, you can download a little more for a little more involved to the gluteal and the femoral to make a much more extensive, intensive and demanding tour.
If it is done with a strap in one hand, remember that the weight should be on the side of the leg which makes bending, to increase the tension in that area. You can do with two dumbbells, alternating each leg in each repetition or make all the repetitions of one leg and then the other.
Point the toes to the outside can help to focus the intensity on the link of the buttocks and the femoral, outward it encourages the femoral generally and in the internal area of the femoral. For an advanced level do the exercise with the routine of the 21, 7 only lower repes, 7 superior and 7 complete.
USA compound exercises wherever you can, with this see how your lower muscles much more developed that working only with monoarticulares such as extensions and curls.
Find always a balance between femoral and quadriceps, because normally we focus training in the latter leaving the first in the background.
The rest is vital, so resting at least 3 or 4 days to perform another leg training after one in which the former has been very intense.
Rota exercises, replaced step by striding or the curl with dead weight, so that your body uses other fibers and development do not stagnate. So you sorprenderéis to the body by avoiding the routine and the fast-forward.
Heat is very importantfor the potential problems of knees and back. With 5 minutes of static prior to the exercise bike is sufficient.
In Vitónica | The keys to follow when training the back (and II)
In Vitónica | The keys to follow when training the back (I)
In Vitónica | The 10 best exercises for your oblique
Image | Wikimedia Commons
Videos | USNspain, USNspain, USNspain, exercise, USNspain
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