Leg muscles are
very large muscles, so it becomes necessary to train it, but many people ignore
the exercise of the legs. He mostly focuses on the chest, back,
biceps and triceps, he leaves the muscles of the lower body, so because of this
his legs appear thin, due to which his upper body starts growing except legs. The benefits of exercising for the legs help in strengthening the muscles
of your legs. Today we will tell you about the benefits of doing leg workouts.
Most of the people who go to the gym exercise only keeping their upper body in
mind. In such a situation, their upper body becomes good but the legs remain
thin. Leg workouts increase the strength of your leg
muscles. Due to this, your legs also become as strong as the upper body.
Before
strengthening the muscles of the legs, it is very important for you to know
which are the leg muscles. There are three main types of leg muscles which are
as follows.
1. Quadriceps:- The quadriceps femoris is a hip flexor and a knee
extensor. It consists of four muscles, three major muscles and one rectus
femoris. The thighs are collectively one of the most powerful muscles in the
body.
2. Hamstrings:- The muscles in
the back of the thigh are collectively known as the hamstrings. These are made
up of the biceps femoris, semitendinosus and semimembranosus, which are mainly
located in the middle and behind the knee. As in the hamstring group, these
muscles extend at the hip, and flex at the knee.
3.Glutes:- The gluteal muscles are a group of three muscles,
the gluteus maximus, gluteus medius and gluteus minimus, that make up the
buttocks. The three muscles originate from the ilium and the sacrum and attach
to the femur.
4.Calf:- The calf muscle
is the calf muscle at the back of the lower leg which is actually made up of
two muscles. The gastrocnemius is the large shin muscle, which forms a visible
bulge under the skin. The gastrocnemius has two parts or "heads",
which together form their diamond shape.
Best Leg workout
1.Barbell squat:- Our first
exercise is the barbell squat. This is a compound exercise. This exercise is
effective for overall leg growth.
How to do :-
1.To do squats, first warm up the overall body.
2.Stand with feet slightly wider than shoulder-width apart and keep
fingers out.
3.Keep your back straight, don't move too much back and forth.
4.Keep your core tight.
5.When you go down, bring the glutes up to 90 degree angle.
- Sets – 3
- Reps 10– 12
2. Leg Press – Our third exercise is
the leg press. This exercise is a very effective exercise. With this exercise,
we will target our quads muscles.
1.Maintain a stable body on the leg press machine.
2.Place your upper body on the bench.
3.Stand with feet slightly wider than shoulder-width apart and keep
fingers out.
4.Touch your feet till your stomach.
Sets – 3
Reps 10 – 15
3. Lunges:- This is a bit
more challenging than squats. In this, you also work on your core muscles and
tone your lower body.
For this, you hold dumbbells or plates in your hand and first take your
right leg back and touch the knee to the ground and stand back straight. Then
you have to repeat the same with the left leg.
If you want, you can also do this by walking, just band the leg which you
bring forward so that the knee of your back leg can touch the floor below.First
you apply three sets of 20 reps of it and then increase according to the
capacity.
4. Leg Extension:- For this exercise, you have to use the machine
shown in the photo. By the end of this workout, tension will be created on the
muscles of your legs i.e. glutes, hamstrings, quads.
To do this, sit on the seat and then bring the weight up to the top with
the help of your feet as shown in the photo. This will create more tension on
your quadriceps. Just keep in mind, you have to bring your feet all the way
down and all the way up.
Your speed should be slow and not fast. In this too, you have to
gradually increase the weight according to your capacity. Do 4 sets of 12-15
reps.
5. Leg Curl:- This exercise is very similar to the leg
extension, the only difference is that the leg extension mainly used to tone
the quad muscles and it has hamstrings.
To do this exercise also, you have to sit on the seat of the machine
shown in the photo and then pull the weight from the feet to the hamstring or
inwards so that tension is created on your hamstring muscles.
Then slowly release the weight downwards. Keep in mind that do not lift
the weight with a single jerk, otherwise your knee may get hurt. Do 4 sets of
12-15 reps of this and keep increasing the weight according to the capacity.
6. Front Squat:- By doing back
squat one can hide the weaknesses of his body but if one does front squat then
he cannot hide the weaknesses. Doing this will reveal the weaknesses on which
you can easily work on and overcome them.
7. Seated calf raises:-
Our last and sixth exercise is
Seated Cough Raises. Through this exercise, we will train a lot of muscles. We
have seen that many people do not train the kapha muscles, but it is not that
without the calf muscles there is no overall development of our legs.
1.Use a seated calf raises machine in the gym.
2.Adjust the legs in the machine.
3.Slowly move the heel upwards and slowly downwards.
Sets – 3
Benefits of doing leg workouts
1. When you
exercise to strengthen the legs, it also strengthens your knees. Due to which
the pain in the knee joint is relieved.
2. Leg workouts are very beneficial for athletes.
The reason for this is that doing leg exercises strengthens the legs and gives
energy. Due to which the playing capacity of players playing higher jumps and
playing on the court or field increases.
3. Leg workouts are very beneficial in reducing
weight. Not only does it help you lose weight and have a more fit body, it also
lowers your risk of diabetes, metabolic syndrome and certain cancers.
Deadlifting in leg exercises exercises your abs.
4. This leg exercise also works to strengthen your
spine. When you do leg workouts, keeping your back straight, you have to lift
the weight from the legs, which strengthens the spine.
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