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Monday, April 4, 2016

the 5 best Exercises Leg Bodybuilder



 People work out almost every muscle in the gym but usually leave one part of the body for granted – the legs. The legs serve an important function of the body it supports the weight of the upper body. Even if it isn’t exercised, it is important to keep it healthy to avoid knee injuries and other injuries of the lower extremity.

When exercising the upper body, it is also important to include the legs as well. A defined upper bod would be nothing with flimsy or thin legs. The exercises listed below are some of the simplest leg exercises one can do at home, with or without equipment.


Squats



In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Drive vertically with your hips to come back up, continuing to push your knees outward.


leg press



Adjust the seat of the machine so that you can sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees and then press back up. Be careful not to go too low or you risk your lower back coming off the seat (which can cause injury).


Leg extensions



Leg extensions are an isolated exercise which means that it targets the quadriceps group of muscles only. Starting position involves sitting on a multipurpose bench with leg attachment. Position the ankles behind the leg attachments. Lean on the bench using both hands but do not lie on the bench. Slowly lift up the weight to a horizontal position. Hold this position for a second then lower the legs back again to starting position. Completion of the exercise strengthens and tightens the quadriceps which helps in overall leg strength and preventing lower leg injuries. For best results, do 3 sets with 6 to 10 repetitions.


reverse lunge




Stand with the dumbbells still in your hands and step back with your right foot. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return to the starting position. Complete all reps on one leg, then switch legs. That’s one set.


 The Romanian Deadlifts




 Muscles targeted for this exercise is the hamstring. Healthy quads are nothing with spindly hamstrings and can cause knee or leg problems. To strengthen the hamstrings, Romanian deadlifts are a good but advanced exercise that needs to be done properly. Starting position is to stand with legs locked and arms holding a barbell using opposing grips and the back in neutral position.
Slowly drop down gently, feeling the stretch. Keep the torso fixed, avoiding to droop the shoulders. Keep the abs flexed to support the back. Keep the barbell close to the legs as possible to reduce pressure on the lower back while going down. End the exercise at the lowest comfortable position with the knees still locked and start to go back up. Avoid sudden jerking upwards. The number of repetitions depends on the amount the.


barbell calf raise



Place a block, step, or weight plate on the floor. Grasp a barbell and hold it on the backs of your shoulders, as in a squat. Place your toes on the block so your calves are stretched, but make sure you can maintain balance. Raise your heels to come up onto the balls of your feet. 


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