6 Best Beginner workout for Leg day
6
Best Beginner workout for Leg day at gym:
Every beginner wants to go to the gym and tone his upper body. He wants
his Muscular chest, Wide shoulders, Heavy and V shape back, Strong
biceps but he pays very little attention to his lower body.
Lower Body Means - Leg Muscles!
Leg muscles increase human strength
and they are also very attractive in appearance.
Now whether he is a bodybuilder, an
athlete or a stuntman. All those who do such dangerous stunts, or lift
heavy weights, have a very important role of their strong legs. So it is
important that you also pay attention to your leg workout so that you too can
tone this muscle.
Today I am telling you about 6 leg workout
for leg day, with which you will be able to develop your leg muscles.
It is also important to know about
leg muscles.
Leg Workout Muscle (Workout for leg day):
The largest muscles of the lower
body are the legs. It is divided into 3 main parts.
1. Quadriceps
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| Quadriceps |
The muscles that make up the quadriceps are the strongest and thinnest of all the muscles in the body. These four muscles in front of the thigh are the main extensions of the knee (help to straighten the leg).
2. Hamstrings
The hamstring consists of
three muscles in the back of the thigh that affect the movement of the hips and
knees. They start from the gluteus maximus behind the hipbone and connect
to the tibia (bowl) at the knee.
3. Calves
The calves muscles are most
important for the movement of the ankles, feet and toes.
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6 Best Beginner workout for Leg day:
1. Squats (Workout for leg day)
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| Squats |
- First you need to stand in to the same length as your shoulders. The direction of the foot should always be a little outward, like 10 and 2 o'clock.
- You have to sit on your knees like sitting in a chair. The knees should never go before the feet. When sitting, be careful that the ankle is on the ground. Your hand should be in front of you in a parallel condition with your shoulder.
- Pull your hip backwards as your upper body goes down and try to get down as low as possible. When going down from the top you have to keep your core straight and go back to the initial point in the same way.
- Every time you go down from the top you have to start with a long breath and exhale while return to the previous position.
Prescription: Repeat the exercise for 3 times (25>25>20 Repetition).
Benefits: Squats helps you to build muscle of quadriceps, hamstrings,
calves, lower back and hip. Squats burn calories, improve stability, strengthen
lungs and heart. Also it helps to reduce the chances of injury.
2. Machine Leg Press (Workout for leg day)
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| Machine Leg press |
 | |
|
- Your body should be in a certain position when you sit on the leg press machine. Sit on the padded support of the machine with your back straight and your head resting.
- Keep your legs on the footplate, equal to the length of your hips and make sure your heels are flat.
- Make sure your waist is attached to the padded support and your hip should not rise above the seat. Your feet and knees will be at a 90 degree angle to the footplate.
- The above alignment should be maintained while pressing the footplate. Tighten your abdominal muscles and push the footplate away with the help of your forefeet and ankles.
- Exhaling while extend your leg forward and paused at the top of the movement. Do not lock your knees and slowly return to the starting position by inhale.
Prescription: Repeat the exercise for 3 times (10>10>8 Repetition).
Benefits: Leg press Machine helps you to develop your quadriceps
which increases your weight of squats. Besides that it also grows your gluteus
maximus, hamstrings, and calves.
3. Lunges (Workout for leg day)
- Stand tall with your legs split at the length of your hips.
- Firstly take a big step forward with your right foot. Place the ankle first to balance the body weight properly.
- Bend your body until the thighs of your right foot are parallel to the floor and the left feet are vertical to the ground. Make sure that the knee of your right foot does not cross the right foot feet.
- To return to the starting position, press the right ankle and then repeat to the left leg.
Prescription: Repeat the exercise for 3 times (20>20>20 Repetition).In
a set 10 rep each leg.
Benefits: Lunges strengthen your lower body, legs and buttock. It
helps to maintain the balance of your body and fix the lower body structure.
This exercise helps to develop your glute, hamstrings and quadriceps muscles.
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4. Seated Leg Extension (Workout for leg day)
- First sit on the leg extension machine. Place both feet under the pads and grasp the bars on either side of the seat with both hands.
- Extend your legs as high as possible and hold 1 sec in the top and return to the previous position.
- Make sure your legs do not exceed 90 degrees to the ground.
Prescription: Repeat the exercise for 3 times (10>10>10 Repetition).
Benefits: This exercise helps to develop your quad muscles in thighs.
5. Leg Curl (Workout for leg day)
- You have to lie on the machine with your face down.
- Keep the Calves under the padding of the machine and grasp the handles on both sides with hands.
- Keep the body lie on the machine and pull the legs back as far as possible. Then go back to the previous position and repeat.
Prescription: Repeat the exercise for 3 times (10>10>10 Repetition).
Benefits: This exercise helps to develop your ham strings muscles in
back thighs.
6. Leg raises/ Calves raises (Workout for leg day)
There may not be easier exercises
than Leg raises.
- In this exercise firstly you need to stand on a flat surface.
- By putting your body weight on your feet, raise your heel upwards and after a light pause get back to the normal position.
- With dumbbells in both hands, you can increase the pressure on the calves muscle.
Prescription: Repeat the exercise for 3 times (20>20>20 Repetition).
Benefits: This exercise helps to develop your Calves muscles in your
leg.
Apart from this, there are a lot of
exercises for the leg like,
Barbell Squats
Seated Calves Raises
Dead lift
Barbell Side Lunges
Hip Thruster
Single Leg Curl
Hack Squats
Incline Treadmill Sprint
If you are a beginner then do the
above mention 6 exercises, which will helps you to mature and strengthening
your leg muscles. But it is important that your position is correct and also
use the right weight.
Conclusion:
Before doing these exercises, do not
forget to take the advice of your trainer, so that he can guide you in the
right way. If you are looking for exercises for any specific body parts
of your body, then you can check out our Health and Fitness website. Thank you for the reading of 6
Best Beginner workout for Leg Day
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