Your lower body is comprised of parts like your quadriceps, your calves and the popular hamstring. In today’s modern world, a well formed set of legs is appreciated by both men and women. In the gym, people now spend long hours paying sole attention to the development of their legs. A huge mistake is made when a weight lifting workout exceeds 45 minutes.After that, all of your hard work is useless. Instead of rewarding your efforts, once this time elapses the results of your workout are no longer beneficial. What happens is that you have no more fuel, so your body has to look for fuel in other places. This unfortunately ends up to be the muscle which you have built. To this end, experts encourage you to stick to a 45 minute time frame, with your routines carried out every 3 days.

Whilst avoiding overstraining your muscles, work them hard in the gym before eating once you are done. You need to eat a healthy supply of protein within 90 minutes after you finish your workout in order for effective recovery to begin. By delaying for more than 90 minutes your body, which would have run out of normal fuel , will begin to convert your muscles to fuel. The results? You end up loosing muscle instead of gaining.

Here are some great exercises for legs

Squats – This exercise is wonderful because it works the quadriceps, hamstrings, and buttocks.There are not many exercises that guaranty visible leg muscle results like this one. To get the best results of the exercise, you will need to make sure that your shoulders are relaxed with your knees slightly inclined and your stomach muscles taunt whilst standing with your feet at hip width. Keep your head and neck straight, and your back in natural alignment. Slowly squat down to bend the knees at a 90 degree angle. If you cannot go all the way down, then just try to go as far as you can. Important: Do not lean forward. Doing so will exert too much strain on your knees. This ultimately can result in injuries on your lower back and knee joints. This is why it is essential that your entire frame remains straight. Gently bend as you would , if a stool was placed behind you to sit. Hold for a count of one, and then slowly raise back up. Never let your knees go past your toes. Depending on how many reps you intend, continue repeating the process until the number is reached . 

Romanian Deadlift – For a leg exercise that puts more focus on the hamstrings and glutes then the Romanian Deadlift is a excellent exercise.To perform this exercise properly use either a barbell or dumbbell with a little wider than shoulder width grip..Make sure the knees are slightly bent and push back your hips maintaining a straight back .Keeping your back completely straight at all times, use your hips to raise the bar. .  Focus on keeping this movement controlled. The arms remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees..Breathe in at the start of the movement and keep your shoulders back.You should keep your breath in as the bar is lowered then exhale on the upward movement. I would advise starting with light weights and seek professional advice if your still not sure. .

Calve Raises – These are to be performed with the feet about shoulder width apart, and with the hands on the hips. With your head and neck erect, ensure that your posture is correct whilst performing the exercise. Lift your body gently by raising your heels.Do this until your calf muscles tightens up. Squeeze after a one count and then, just as slowly drop your frame. Do this until you have exhausted the stated number of reps.

Even though, the above exercise routine might appear overly complicated, it is essential that you pay attention to your body’s movement. Above all, remember to eat enough before working out, you engage in sufficient resistance training and get sufficient rest.

 

Tags: exercises for legs, leg exercises
Filed under: Fat Loss