Add weights to your leg routine
You want to look nice legs , stylized, but at the same time strong with defined musculature. The best tool to achieve it are the exercises; but the results are more effective if you do your training with routines that are accompanied by weights .
That's why, the routine for the development and fortification of the legs that we'll present to you, will help you define and increase the muscle of your legs and with the best guidance of the expert in Fitness DAVID COSTA.
Follow the instructions and include these exercises with weights which we recommend below and you will see the results after four weeks.
Exercises with weights
1. Dumbbell Dumbbells
Stand upright. Take a dumbbell in each hand. Then take a step forward with your right leg as far as you can. B aja your hips until your left knee almost touch the floor . Go up and go back to the starting position. Now do the same movement; but bring your left leg to the front.
Continue like this until you complete 2 sets of 25 repetitions with each leg.
Variations: Forward, with knee lift, with lateral leg extension or backwards.
2. Squat or Squat
To do this you must separate your legs at the same level from your shoulders and place the arms on the side part of your body with a dumbbell on each hand. Stand upright but keep a slight flex on the legs . Then flex the knees and descend until you create a 90 ° angle > between your calves and your femorals. You must hold that posture for a pair of seconds and then upload slowly and controlled.
Do 3 sets of 20 reps
3. Shoulder press with squat
First, place the weights on the shoulders , low keeping the feet strong to the width of the shoulders and taking care that our knees do not go beyond our feet. Upload and when you're up, lift the arms with the weights on the head , lower the weights and return to the start position to start the next one. (If you do not have dumbbells you can use a few bottles of water.)
It is recommended to do 3 sets of 20 repetitions.
Weights are your best tool to be strong.
4.Elevations with benches
To start, take your dumbbells Stand in front of a small bench and support your right leg over him. Now, using the strength of your glutes and legs bench and leg you had on the floor raise it until you touch strong> your chest . Keep the posture for a couple of seconds, then descend.
It is recommended to perform 3 sets of 10 repetitions.
6. Kicks or donkey kicks
On a mat, lean face down using your hands and knees . When you're in that position, lift one of your legs to the height of your hips, keeping in tension your abdomen and squeezing the buttocks Then go down to change your leg and do the same movement. This is one of those exercises for legs where you can get used to the movement very easily. Add a little weight to increase the difficulty .
It is recommended to do 3 sets of 10 repetitions.
7. Heel lift
Standing, bra a dumbbell in each hand. Place the points of both feet on a raised surface, elevate the heels as much as possible. Finally descend the heels to the starting position and repeat.
Do 3 sets of 20 repetitions
Finally we invite you to follow the muscle training guide for girls Strong is the New Sexy , where you will get all the information you need from the Fitness expert DAVID COSTA.
Until your next visit, we hope, a big hug ..!
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