There are three key elements for healthy legs and their beautiful shape. They are muscle tone, the amount of fatty tissue and skin condition. With a slight, but regular leg workout we can get healthy and beautifully carved legs with powerful muscles and good circulation in the legs.
Squatting, as an exercise which engages virtually the entire region below the waist, can do a lot for your legs. Depending on the position of the body and feet squatting engages different muscles of the leg. Squatting is used to strengthen all areas of the leg muscles of the quadriceps and hamstrings and glutes. Whether it comes to normal squats, with the weight or deep squats, this kind of exercise will always have at least some kind of effect to the health and appearance of your legs.
Lunges exercise is fantastic! Depending on the method of execution, it engages different regions leg, but it requires balance and concentration, especially if done with the additional weight.
Lunges to the front is performed like this: from standing position step out front, so that lunges length is the length of your legs, and then bend down your knee of “back” leg until it almost touches the ground. It is important both thighs and calves form a right angle. Return to the starting position and repeat the same thing with the other leg.
Lunges to the back requires greater concentration and stability. It is performed virtually the same as the previous one, except that the initial movement is a step backwards. Both kinds of lunges engage the front thigh and hamstring. For each step forward, “front” leg is resting with the entire foot on the surface, and “back” leg is resting on fingers.
Exercises for calves
Exercises for the calves can be performed in any situation and at any place. In the gym you will use a device specifically designed to train these muscle groups, but you can achieve great results at home, practicing on the doorpost (the threshold). What is important is heel to be lifted, so that when you lift on the fingers there is an effect of it. As for reps, you limit is yourself, and there are different variations so that you can practice outer and inner calf muscles. In addition to the classic, try and lift even more, with your toes touching and heels apart, as well as opposite type-with your toes apart and heels touching. Exercises for calves can also be performed with weight at home.
Deadlift is a great exercise for lumbar back and hamstrings. Stand with feet hip-width apart, with knees relaxed and legs somewhat bent, bend from the hips until your body is not parallel to the surface. Spine should be perfectly straight, so in the beginning it would be good to practice in front of the mirror in profile. With your hands fully stretched hold some kind of weight (full bottle of water, for example) and slowly, from the hips, stand up to full right position. The legs remain slightly bent at the knees. Return to the starting position.
Leg extension exercise is phenomenal for the front line. there is a machine with a seat and a roll placed at feet height in the gyms. Sit down upright, place your feet behind the roll set and pull the knee up. In the home version, you can sit down on a slightly higher chair or table, place some kind of weight on your ankles and do the same movement with both legs simultaneously or alternately.
Hip extension is an excellent exercise for the outside thigh. There are various types of machines in the gym for this exercise, so it is best to ask for advice and explanation of trainers. The home version, you can stand 40-60 cm apart from the wall, with your side facing the wall. Hold on to the wall with your hand, and the leg closer to the wall, lean against the wall with the foot and push. Repeat with the other foot.
These are simple leg workouts but it would not hurt to consult your doctor and trainer at the gym on the choice and intensity of exercise for your legs.