The closer the summer gets, the greater the interest in acquiring a good form and the greater the hurry to get quick results in the gym. In this race some people pretend to do in a couple of months what they have not done in a year (and sometimes what they have not done in a decade) and end up plotting a plan that they cannot meet. By the time beach time begins, they have paid three months of gymnastics and realize that the results have only been frustration, injuries and little or no results. Learn what you should not do in and out of the gym to avoid such situations and focus before you start training for better results. These tips will help you: 1 - Do not try to achieve two objectives simultaneously The training with two objectives at the same time will lead us to obtain mediocre results in the two objectives that we intend to achieve. The idea of gaining muscle and losing fat at the same time is very attractive, but to achieve it requires a lot of dedication and tim...
Our next exercise is the Leg Press and Leg Extension; they
are made in Bi series. That is, after finishing your 8 or 10 repetitions in the
Leg Press, immediately and without rest you pass to the machine of Leg Extension
that is a Bizerte. Between each Bizerte rests 90 seconds.
The important thing is that in both calculations the right
weight, so that as in most exercises, you will fail in the concentric phase
(when you increase the weight in these exercises) in repetition 8, 9 or 10.
4 series of Dead Weight
There are several types of dead weight, the power, of which
there is the conventional and the Sumo type, but the one that interests us is
the one that works the back of your body and that many authors of strength
training call it the chain Triple: are the spinal erector muscles, buttocks and
those that make up the back of your leg.
In this Dead Weight you have to keep the spine in an arched
position, never curved since the risk of injury is very great, the knees
maintain a micro flexion throughout the movement, lower the weight as far as
your flexibility allows, not for Lower more compromises the position of your
back and let it form a curve as it will not give you a better development and
if it will make you a candidate to get injured.
4 series of Bar Scrollers
This is another excellent exercise to develop your buttocks
and quadriceps, generates very good neuromuscular coordination and there are
people who never learn to perform correctly, there may be those who perform
perfectly after their first contact with the weights and in some cases may be
months before to do it correctly.
The important thing is to keep a natural curve in your spine
throughout the movement, do not lean forward and always keep the chest out to
promote this position in your back. It is best to perform them by taking a step
forward and then returning the foot to its original position, static bursts do
not provide the same stimulus and backwards requires excellent coordination and
flexibility, plus if you use too much weight you can easily injure yourself.
Leg Curl lying down 7 decreasing series
Our next exercise is the Leg Curl, perform it in decreasing
form, begin the first series with the maximum weight that you can lift for 8 or
10 repetitions, then in each series you can do less repetitions or / and lower
the weight slightly.
Avoid getting off the cushion and stretching the muscles of
the back of the leg; perform the movement in a controlled and slow, contracting
each time the muscles trained.
4 Bi series of Calf stopped in machine and calf type donkey
To finish there is nothing like a good calf work, the
exercises to be done are the elevations in standing machine and the
"burritos".
Start by doing your first exercise in the calf machine with
a weight that allows you to do sets of 8 to 10 repetitions, immediately and
without rest go to the calf machine type donkey or ask a friend to help you do
it, here do series 30 and up to 50 replicates.
Recommendations for your leg routine:
Jay Cutler - Rest between straight sets 45 seconds.
- In the bi series rests 90 seconds.
- The execution time can vary from 3 to 5 seconds for the
eccentric part and 1 to 2 seconds for the concentric phase depending on whether
you want to challenge yourself in your workouts.
- Do not forget to always carry water and moisturize
properly.
- If you get dizzy, or nauseous, it is very likely that you
have reached the point of metabolic acidosis, which is why I have to
congratulate you because it means that you have become attached to the schemes
of series, repetitions, breaks between series and time of execution . Rest a
couple of minutes and continue with your training,
- The frequency of these workouts for your legs can be 1
time in 3 and up to 5 days depending on how long it takes you to recover, use
the pain as a good sign and retrain your legs when you are almost not hurting
those muscles.
- Please do not forget after doing this routine that you
have only done half the work and should eat very well, rest and supplementation
properly.
- Perform it for at least 12 weeks and I promise you that if
you have eaten properly and trained with sufficient intensity you will have at
least 1 to 3 cm. More on your thighs, better gluts and calves will have better
muscle quality.
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