2 sets of exercises for strong and slim legs

For most women, the quadriceps femoris is much stronger than the hamstrings and glutes, as they work in virtually all of the exercises that are part of a typical lower body workout. They also turn on when climbing stairs, getting out of a chair or exiting a car. As a result, the ratio of the strength of the hamstrings to the strength of the quadriceps muscles is 2: 3.

In the case of a significant overweight in the direction of the quadriceps and tension in the muscles and ligaments in the hamstrings, the risk of injury to the back of the hips and knee joints increases.

This problem can be corrected with the right workout, and as a bonus, get slender legs and a toned ass.

To do this, you do not need to arrange 3-4 leg workouts per week, two will be quite enough. The main thing is to include exercises that help work on weak points.

You should exclude isolation exercises for the quadriceps. They already work quite well during complex movements such as squats and lunges. Your main goal is to pay attention to the gluteal muscles and hamstrings.

The harder the better

Working with light weight is very tempting, as many girls are afraid that they will swing and look too bulky, but this is not so. The snatch needs a really good load, not 7-10 kilograms on the shoulders while squatting.

Despite popular belief about the connection between muscle mass and impressive appearance, in reality, muscle mass makes us even more lean. Keeping muscles toned takes up a lot of energy from the body, so more calories will be burned.

Complex number 1

1. Leg curl - five sets of 10 reps.

2. Abduction of the leg to the side using an expander - five sets of 10 reps per leg.

3. Swing with bent knee with emphasis on knees and straightened arms - five sets of 10 reps per leg. You can use the Smith machine as an extra weight.

4. Squat in a lunge with dumbbells in hand - five sets of 10 repetitions on each leg.

5. Hack Machine Squats - Five sets of 10 reps.

Complex number 2

1. Standard Barbell Squat - Five sets of 3-6 reps.

2. Deadlift on one leg - five sets of 10 reps.

3. Glute Bridge - Five sets of 10 reps.

4. Bent Knee Swings with an emphasis on knees and straightened arms - five sets of 10 reps per leg. You can use the Smith machine as an extra weight.

5. Squats on one leg (split squats) using the Smith machine - five sets of 10 reps per leg.

6. Standard squats without extra weight at a fast pace - five sets of 10 reps.

Advice

Since you will be working hard on your legs twice a week, it would be a good idea to take care of proper nutrition and additional beneficial supplements such as glutamine and omega-3 fatty acids. They will assist in the early recovery of muscles.

During hard training, the natural production of glutamine decreases, as those parts of the body that receive the main load use it so quickly that a deficiency occurs. This can lead to a weakening of immunity and an increased risk of developing infections M. Parry-Billings, R. Budgett, Y. Koutedakis, E. Blomstrand, S. Brooks, C. Williams, E. A. Newsholme. … …

Glutamine is the most abundant free amino acid in the human body, which is metabolized in almost all tissues. In the extracellular fluid, the glutamine content is about 25%, and in skeletal muscles, more than 60% of all free amino acids.

A supplement dose of 20-30 grams of glutamine daily as a sports supplement will accelerate muscle recovery and boost immunity. An additional 1,000 milligrams of omega-3 fatty acids per day will help you deal with the effects of a hard workout. By the next lesson you will be ready for new challenges.

Don't worry if you can't use the adductor (inner thigh trainer). If, during squats, you concentrate on the correct technique (back is straight, weight is transferred to the heels, knees do not go beyond the toes), then the muscles of the thigh will be included in the work.

Also, do not forget about the deadlift. This exercise involves not only the back, but also the gluteal muscles, as well as the back of the thighs. Be sure to add it to one of your workouts.