Exercises to increase leg muscles have attracted the interest of thousands of people around the world. Although its practice is recommended within a comprehensive training plan, which works all muscle groups, many have decided to focus mainly on this part of the body. What should you know about it?
For starters, as some studies detail, the ability to gain muscle mass is largely determined by genetics. However, it is a fact that habits such as physical exercise can contribute to its development, although not instantaneously.
Therefore, it is essential to keep in mind that, while some exercises are useful to achieve fuller and stronger muscles, you must be consistent with your practice to achieve your desired goals. In addition, whatever the routine, it must be complemented with a good diet.
How to increase leg muscles?
To increase the muscles of the legs, it is advisable to consult a professional trainer and a nutritionist. The coach will be able to determine the best type of training based on individual needs. In the same way, the nutritionist will be able to guide to a suitable diet to reach the objective.
In general, for good results, there are several pillars, such as the following:
Be consistent with workouts.
Combine resistance, strength and cardio exercises.
Eat a balanced diet that includes protein and healthy fat sources.
Sleep well.
In addition to these recommendations, it is possible to start incorporating into the training routine a series of exercises that specifically work the muscles of the legs. How to start? In the next space we detail how to do them.
1. Squats with weights
Squats with weights are essential in the routine to increase the muscles of the legs. As detailed in an article published in the Journal of Applied Biomechanics , it strengthens the muscles of the lower body and also improves flexibility.
Start by taking a few small dumbbells.
Standing with your legs hip-width apart and your back straight, grab a dumbbell in each hand.
Keep your arms at the sides of your torso.
Then slowly bend your knees and bring your glutes out.
After 10 seconds, return to the starting position.
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