Bodybuilding
is incomplete without those nice and muscular Quadriceps. Leg is one of the
most important body parts to train as it covers 50% of our entire body and also
helps to maintain our upper body. But still everybody considers it as a boring workout.
Believe me if you train your legs at-least once in a week you will look more
muscular than you are actually.
But before
we start with our legs workout we need to know our Leg’s Anatomy.
Our Leg
muscles are primarily consists of:
1. Plantaris
2. Gastrocnemius
3. Soleus
4. Calcaneal Tendon
We will
perform various home body-weight workouts in order to train these muscles
simultaneously.
So let’s get
started;
The First Workout we are going to perform
is:
1.Squats: This
is a great workout to start your leg workout. This workout targets the Quad
muscles which are situated in front of our leg. Usually this workout is being
performed with weights but we will perform this in body-weight. To start, lower
your hips in a standing position and then stand back up. While going down the
knee and hip joints flex while the ankle joint dorsiflexes and conversely the hip and knee joints extend and the ankle joint
plantarflexes when standing up. Inhale while you go down and exhale while you
come up.
SET: 3 Sets of 12, 10 and 8 Repetitions.
Second workout we are going to perform is :
2.Split Squats: As this
is a split squat this will induce more muscle tension while performing with
single legs. You will need a chair in order to perform this workout. To start, place your feet on a chair and sink
down as low as you can. When coming up
come in a vertical way so that one foot is off the floor. You can make it more
difficult by hopping while coming up. Repeat this on the other leg also. Try to
keep your pace slow. Inhale while you go down and exhale while you come up.
SET: 3 Sets of 12, 10 and 8
Repetitions.
Third workout
we are going to perform is:
3.Body-weight Lunges: Now many of you will think that
lunges are impossible without dumbbells. But believe me this type of lunges
will hit your glutes hard without any kind of equipment. To start, tuck
your one leg behind the other, and with legs crossed, sink down. At this
point you will feel activation in your glutes and thighs. While coming back
come in an upright position. Try to keep your pace slow as performing this
workout fast may result in muscle cramp. Inhale while you sink down and exhale
while you come up.
SET: 3 Sets of 12, 10 and 8
Repetitions.
Fourth workout
we are going to perform is:
4.Skipping without rope: Now
this may sound funny that how it is possible to skip without rope. Yes obviously
if you have skipping rope you can use that but if you don’t have skipping rope
then this workout can be performed freely also. To start, keep your body
straight and your feet together. Now, slightly lift your toes and start to skip
in a normal way . Remember don’t skip too high. We are only targeting our
calves. Yes this workout is for training our calves. Due to the fact that we
are lifting out toes this will induce muscle tension in our calves. Keep your
pace normal. Not too fast and Not too slow. Inhale while you come down and
exhale while you jump up.
SET: 3 Sets of 12, 10 and 8
Repetitions.
Fifth workout
we are going to perform is:
5.Calves Raises: This is
one of my most favourite workouts to perform. Without proper definition of our
calves our leg muscles are incomplete. Basically in commercial Gyms they use to
perform this workout with the help of Calves Raises Machine. But this workout
can be performed in the same way on an elevated surface. The best place to
perform is stairs. To start, place your feet together on the stairs keeping the
ankle completely out of the stairs. Now, slowly come down and explode while
going up. Hold in that position for about five seconds and then release slowly
to complete one repetition. Keep your pace nice and slow. Inhale while you go
down and exhale while you come up.
SET:
3 Sets of 12, 10 and 8 Repetitions.
Sixth workout
we are going to perform is:
6.Jumping Jacks: One of
the best finishers of leg day is jumping jacks. This workout is also known as
Star Jump. To start, stand straight with your feet together and hands on your
side. Now, jump to a position with the legs spread wide and the
hands going overhead, sometimes in a clap. While returning return to a position with the feet together and arms at
the sides. Keep your pace fast during this workout and control your breath
normally. This is also a good cardiovascular workout and a best leg day
finisher as well
Each and every workout I have
mentioned here is very effective and I have personally performing this
exercises during this lockdown situation. Legs are our most important muscle
group as I have mentioned in the beginning. If you are willing to take
bodybuilding as a career then you need to have good leg muscles in order to be
on the top. Yes although Home Workouts cannot replace Gym workouts fully but
these workouts are enough to keep your body strength. Whether you are burning
fat or gaining muscles every workout in my Home Workout series will help you
guys. I have tried my best to give you guys the best possible home Workout
routine I can. If I have done any mistake feel free to comment down below your
thoughts about my blog and if you have any question you can contact me anytime.
Next Blog Coming Soon. Stay Tuned.
HII
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