Leg muscle beginner training

Leg muscle beginner training

barbell squat

start: stand with the bar across your
shoulders and traps, grasping it just outside
your shoulders.twist the bar to unrack it.

move: with your chest high, head up and back
slightly arched, bend your knees and hips as if
you'er sitting back in a chair until your thighs
are parallel to the floor. revers the motion by
driving through your heels and pressing
your hips forward to return to the staring position

Leg extension

start : adjust the seat backrest and
foot pad so your knees are at the edge of the bench
and your ankles are just below the foot pad
sit back against the backrest if applicable

move: grasp the handles or the bench edges behind
your hips and keep your upper body stable as you
straighten your legs in a smooth movement until fully
extended . contract your quads at the top and lower
under control. for full benefits don't let the weight
touch down between repetitions keep the motion
fluid and concentrate on felling the muscle work.

lying leg curl

start: lie face down on a leg-curl machine and position
Achilles tendons below the the padded lever your knees
just off the edge of the bench.grasp the bench or the
handles for stability.make sure your knees are slightly
bent over extension.

move : raise your feet toward your gluts in a strong
but deliberate motion squeezing the muscles at the top
then lower to the start position keep your hips
down on the bench letting them rise to get more leverage
will take emphasis away from the hams.a good mental
trick on hamstring moves is to think of them like the
biceps of your arm on each rep you want to flex them into
a tight ball then release.

standing calf raise

start: stand squarely beneath the
shoulder pads of the calf-raise machine
with the balls of your feet at the edge of
the foot rest.

move: with your legs straight,lower
yourself to stretch your calves then rise
as high as you can squeezing the muscles.