Author:
Peter Berry
Date Of Creation:
17 February 2021
Update Date:
1 July 2024
Content
- Start with your feet shoulder-width apart.
- Bend knees and squat down, moving buttocks down. Continue to sit down until your thighs are parallel to the floor. Keep your shin upright and your knees aligned on your feet.
- Push yourself up and repeat 10-12 reps with 3 sets.
- Stand with your feet shoulder-width apart
- Hinge at waist, keeping back straight and knees slightly bent. Hold the barbell with both hands.
- Bend your knees slightly, raise the barbell to lie on your thighs, then lower the bar to the floor.
- Repeat 3 sets of 10-12 repeats each.
- Warning: keeping your knees fully straight while lifting weights can cause injury, even for experienced lifters. Only professional bodybuilders use this technique after years of practice.
You can train most muscle groups on your legs in one move. Stand within easy reach of the wall and do the following:
- Bend right knee to raise leg up. Right hand rails against the wall for balance.
- You should now stand on top of your left foot. Stay straight.
- Next, you will bend your left knee as if you are about to jump.
- You are still standing on top of your feet, even with your knees bent.
- Next, use your left leg to raise your body at a moderate speed.
- You will be standing on top of your feet for the entire time, and of course, on only one leg.
- Repeat 10 or even 20 times if you are well enough. Repeat with the other leg.
- Continue increasing the number of lifts as your legs get stronger.
- It will be difficult at first, but you will get used to it.
- This move helps to develop the calves as well as the upper legs and glutes.
Practice lifting calves. This exercise focuses on the calf where it is very difficult to increase size. Hold a barbell or dumbbell on your shoulder. Stand with your feet shoulder-width apart. Tiptoes to stand on your toes, then lower your heels back to the ground. Repeat 3 sets of 10-12 repeats each.
- Single leg lifts are even more effective than weights, and help to develop muscle groups that hold the ankle steady.
- Stand with your feet apart and facing out to create a 45º angle.
- Two hands holding a warm dumbbell in front.
- Slowly bend your knees into a squat, keeping your back straight and your knees upright on your toes.
- Sit down at a comfortable slow pace, then push yourself up.
- Repeat 3 sets of 10-12 repeats each.
Method 3 of 3: Eat for muscle growth
Eat foods high in calories. For muscles to grow bigger you need more energy. However, you should not eat fast foods and junk food for calories, as these foods will make you more sluggish. Get plenty of calories from whole healthy foods to keep your body energized.- Eat lean meats, fish, eggs, and dairy products.
- Nuts, avocados, and whole grains are all healthy foods.
- Eat more fruits and vegetables.
- Use cooking oils from nuts, coconut oil and olive oil for healthy fats. Minimize trans fats and animal fats found in fried and processed foods.
Eat plenty of protein. Your body uses protein to build muscle, so you need to get more protein during this time. Eat beef, pork, chicken, fish and cheese. Eat beans, legumes, and tofu for plant-based protein. If you have trouble adding protein to your diet, you should use a protein-fortified drink or drink more milk.
- You can take creatine supplements. Studies show that creatine supplements can help with muscle growth when taken with meals every day.
Drink a lot of water. Your body needs more water than usual during intense exercise. Water also helps flush out toxins from the body, and is essential for the digestive system. Try to drink at least 10 250 ml glasses of water per day while exercising. advertisement
Advice
- Warm up before performing any heavy exercise.
- In general, you should start at low intensity and develop from there.
- After the workout is done, you should do the quads, hamstrings, glutes, and calves.
Warning
- Consult your doctor if you have questions about the appropriate intensity of exercise for your general health.
