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|"Effective Leg Workouts"|
It doesn’t matter if you are a man or woman, nothing beats a great pair of legs. For some, it takes hard work and dedication to sculpt these babies into shape. A good leg workout needs to be incorporated into any workout plan. Having a great upper body does not good if you lower body is scrawny.
To develop great legs, try these exercises:
Squats are the ultimate leg and overall body workout. When done properly, squats will not harm the knees or back. Maintaining correct body posture when descending into a squat is important. Leaning too far forward in a squat can be dangerous to your lower back.
To perform this exercise stand straight with your feet shoulder width apart. If you are using a barbell, hold the barbell with your hands and place it in the center on your upper back, not your neck, with your palms facing forward. Slowly bend your knees until your thighs are parallel to the floor. Your knees should not pass over your toes (think sitting down in a chair). Keep you back straight and your feet flat on the floor. Slowly lift yourself back to the starting position.
The same exercise can be used with dumbbells instead of barbells. Stand straight with your feet flat on the floor, shoulder width apart. Hold a dumbbell in your hands down by your sides. Slowly bend your knees until your thighs are parallel to the floor. Your knees should not pass over your toes. Keep you back straight and your feet flat on the floor. Slowly lift yourself back to the starting position.
It is important that you do not lock your knees during your workout routine, shift your body weight forward or allow your heels to lift off the floor.
Leg extension exercises focuses on the quadriceps and is great for developing strong thighs. These are great for stabilizing the knee joints. This exercise requires the assistance of a leg extension machine.
To properly perform a leg extension, you should sit on the machine and position your feet below the foot pad. You back should be flat against the back pad and ankles should rest against the foot pad. Grasp the handle, tighten your abdominal muscles and slowly lift the weights with your legs until your knees are straight. Do not lock your legs. Pause and slowly lower the legs back to the starting position.
To get the most benefit from this exercise, you should try to achieve a full range of motion by raising the weights al the up and down with your legs. Also concentrate on doing this exercise slow. It is not a fast up and down motion. Carefully consider how much weight to use. Too much weight will cause you to slam the weights down at the end of the rep and too little weight will cause a jerking motion at the beginning of the rep.
The hamstring curl or leg curl is a popular exercise for working out the back of your thigh. This exercise also requires the assistance of a machine.
To properly perform this exercise you should face down on the leg curl machine. Position your feet below the foot pad with your knees just off the pad and the back of you ankles touching the foot pad. Grasp the handles on the side of the machine, tighten your abs and slowly lift your heels towards your buttocks, keeping your toes pulled towards your shins. Pause and slowly lower your legs back to the starting position.
To keep this movement smooth, make sure the weights do not slam down between reps and keep your hips on the pad.
If you follow the above tips, you'll be increasing muscle size quicker than you think.
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