No Longer a Four-Letter Word. Legs
are the indomitable foundation for which a healthy
physique is formed. To a large number of others, the
leg day is the one square on the calendar that you
painfully dread, the one that you know will require
both vigorous effort and agonizing labor. "To
anyone who has ever picked up a weight - or
even thought about it - this four-letter word
can take on a variety of different meanings.
And yet to many others, leg muscles
mean absolutely nothing. Hence, they are woefully
neglected. But nothing looks sillier on a fitness
fanatic than a beefy upper torso cemented atop a pair
of chicken legs. So, don't be that chicken.
Take on these painful, gainful exercises that are
sure to turn your legs into logs in due time.
Leg Muscle Exercises
Squats
Before attempting squats, secure
your feet inside the rack at a shoulder width, comfortably
resting your hands on the bar with the bar on your
traps. Attaining a natural curve in your back, slowly
bend your knees, allowing the weight to push your
buttocks toward the floor. Dip slightly below the
point of where your knees form a 90-degree angle,
as if you were sinking into a sofa cushion, before
immediately reversing the movement. Drive through
an upward motion, your eyes faced toward the ceiling,
as you squeeze your glutes through the range of motion.
Try not to lock your knees upon standing straight
up. Also, be sure that you are breathing smoothly
throughout the set.
And during a vigorous exercise like
squats, especially when heavy weights are involved,
always - always - find a spotter to assure
your safety.
Hack Squats
After setting the desired weight,
station yourself inside the machine, so your shoulders
are flush underneath the pads and your feet are in
the middle of the platform. You feet should be at
a shoulder length width. Releasing the safety bar,
slowly bend your knees, allowing the weight to push
your buttocks toward the platform. When your quadraceps
are parallel to the floor - or perhaps dip a
little lower - immediately reverse the movement, exploding
the through an upward motion. Stop just before your
knees are locked as you squeeze your legs during the
contraction. Try 3-4 sets of 10-12 repetitions.
Leg Presses
Lie down on the machine so that
your feet are on the platform. Make sure that your
feet are parallel to each other and not pointed inward
or outward. Allow the weight to push your knees toward
your torso. Stop when your knees form a 90-degree
angle. Reverse the movement as you push with your
legs, pushing your torso away from the platform. As
your legs begin to straighten out, stop just short
of your knees being locked. Slowly let the weight
bring your buttocks down into the starting position.
Try 3-4 sets of 10-12 reps.
Leg Extensions
Sitting on the bench, clasp your
ankles underneath the pads, gripping the side handles
for balance. Slowly raise the pads, squeezing your
quads, and stop the motion when your knees are locked
in front of you. Squeeze your quads for a two-count
before releasing the tension, allowing your legs to
drop to the starting position. Repeat the motion for
3 sets of 12-15 for an incredible burn.
Hamstring Curls
Set yourself face down on the hamstring
machine, sliding your heels underneath the pads. Grip
on to the handles for balance. Setting a manageable
weight, slowly curl your legs upward, so your heels
push toward your buttocks. Your feet should be flexed
during the movement. Curling upward, the motion should
stop when your legs and torso form an angle of roughly
45 degrees. Squeeze your hamstrings during the motion.
Slowly release the weight and return to the starting
position, as your legs should straighten out. Repeat
this movement for 10-12 reps for 3-4 sets.
A leg workout requires optimum intensity,
if your intentions are to increase size and strength.
Nothing in weight training will wear you out the way
a rigorous leg workout will so be sure to provide
yourself with ample rest before leg days. Also, legs
should be done only once a week to insure time for
the torn muscle tissue to recuperate.
Developing Big Glutes
Great Glutes Great Glutes Working
Your Buttocks. When you're not resting on the
seat of your pants, your rear end is certainly a vital
component in which your body will universally be judged.
For men and women alike, your buttocks are perhaps
the most observed of your physical features. "Potsy
Weber used to say it all the time.
"Sit on it."
Well, the fact is that you do sit
on your buttocks for hours and hours throughout the
day, whether you're at work, in your car, or
in the comfort of your living room.
However, when you're not resting
on the seat of your pants, your rear end is certainly
a vital component in which your body will universally
be judged. For men and women alike, your buttocks
are perhaps the most observed of your physical features.
For many people, especially those
members of the opposite sex, the rear is among one
of the first places they'll look; it's
the make-it or break-it that determines whether you're
generally perceived as a babe or a blimp.
Glute Exericse
If you feel like you're behind
on your behind, give this quick, effective exercise
a whirl. It promises to firm and tone those hard-to-develop
buttocks, bringing your bottom to the top when it
comes to physical assets.
Lie on the floor, with or without
the use of a mat. Face upward with your right leg
straight ahead in the air, forming a 45-degree angle
with your upper torso. Meanwhile, the left leg should
be bent at the knee with your foot flat on the floor.
Keep the tension on your midsection
while the rest of your body should be relaxed. As
you lift your buttocks off the floor, pushing very
slightly with your left leg, squeeze your buttock
muscles after two seconds. Then slowly allow your
buttocks to drop back to the floor.
Try doing 12 reps on this side,
then switch legs. Do a total of 3 sets for each side.
Of course, there are many other exercises
that will hit your buttocks, namely squats, hamstring curls,
and leg presses.
Copyright MuscleMaster. Reprinted
with permission.
