Leg workouts in the gym for girls: 2 effective complex muscle leg pumping

Especially for girls who want to build their legs in gym, we picked up the best exercises for training hips and buttocks, after which you will never want to skip a day of feet! In the article you will find 2 complexes to choose from, and also strength training tips for women and learn about the benefits that girls receive from regular performance exercises on the legs.

It’s always nice to see women who are left alone paths and began to give all the best in the gym. They are not become victims of obsolete myths that strength training will do their “big and pumped up.” They realize how important leg training for girls with weights to achieve perfect forms whether for weight loss or muscle gain.

Many ladies purposefully try to develop the muscles of the lower body parts. But it’s painful to watch how most of them don’t apply exercises on the legs in the gym for girls, efficiency which is proved by numerous scientific studies. Exercises, which will build muscle and increase strength indicators.

Instead, women focus on an infinite amount approaches on hip training simulators, cross-country training paths, and spend hours on stair simulators every lesson in the gym. At the same time, their transformation and the beauty of the figure leave to wish for the best.

Of course, these exercises also have a right to exist, and can give results. However, below are some key aspects of how to swing leg muscles that will increase the effectiveness of your workouts and bring you closer to achieving set goals.

• Why should girls train their legs
  • Muscle fiber activation
  • Improving training results
  • Calorie Expense
• The difference in hormones or why girls can not pump up sizes of men
• Strength training for girls
• The best exercises for training your legs
• Workout for legs, buttocks and hips number 1
  • Warm up
    • 1. Squats with body weight
    • 2. Walking lunges
    • 3 . Hip abduction
    • 4 . Dumbbell Squats
  • Main complex
    • 1. Squats within Amplitude (Pulsating Squats)
    • 2. Gluteal bridge with a barbell
    • 3. Bulgarian attacks
    • 4. Leg abduction in the block simulator
    • 5 . Leg extension in the simulator sitting
    • 6 . Plank
• Leg training program No. 2
  • Voluminous training
  • Strength Training
• Take everything in your own hands

Why should girls train their legs

Muscle fiber activation

The biggest drawback of isolating exercises in simulators lies in the fact that they use much less muscle fibers than basic movements. Including multi-articular movements in your current training program instead of some isolated exercises such as swings on the buttocks, you will increase the effectiveness each exercise, while reducing the duration leg training.

Take, for example, a hip-training simulator. Most women zealously and persistently perform this exercise. But it stimulates only adductor muscles, namely the short adductors, long adductors and thin muscles.

First time you hear about them? All because these muscles are very small in compared to other thigh muscles, such as the straight, quadriceps composition. Exercising small muscle groups is helpful, but let’s compare this exercise with barbell squats shoulders.

This squat activates the muscle fibers of the quadriceps, the back surfaces of thighs, buttocks, adductors, abduction, abs, lower back and to a lesser extent calf. Therefore, with one approach Squats except muscles stimulated by the thigh training simulator, you use a lot of auxiliary. This fact in itself is a good reason to build a training program based on similar exercises to every thin girl seeking correct the bottom of the body, including the buttocks.

Improving training results

Another common mistake made by visitors to the hall as a whole, and young novice ladies in particular are associated with insufficient weights, which inhibits muscle adaptation and progress. Much easier to carry out the movement without any stress, and right there stop at the slightest discomfort. However our bodies adapt quickly to their surroundings.

Moreover, muscle tissue has the highest metabolic rate. value to the body. This means that its construction and saving wasted a lot of energy that will help to lose weight due to burning excess fat. Therefore, in addition to the necessary daily your body will “resist” any activity causing the body to build muscle fibers that it then you have to nourish and maintain, which will help speed up the exchange substances.

This is where you must step in and contribute to the process! For muscle building athlete needs to take such weight which would force the body to adapt by increasing the amount of muscle fiber needed to overcome the load. Readers should understand that hard weight training with using maximum effort to lift large weights or increase in the number of repetitions is a prerequisite for growth muscles and gradually improving the appearance of your legs.

And here we are not talking about huge muscles that do not fit in jeans. This will help to pump thin legs and make them more expressive and beautiful, and those pictures that can be found in the Internet does not at all reflect the results that can be achieved for half a year – a year of training.

The second thing you should pay attention to is the activation of muscle fibers. Above, we discussed the effect of exercise complexity on stimulation of the maximum number of muscle fibers. Following the factor, you guessed it, is the adequacy load.

Do you lift large weights a small number of times, or do many repetitions with less weight – according research1 any number of repetitions is positive affects muscle growth if performed with due intensity. However, a common feature of almost everyone core training programs is the implementation of each approach to absolute (or so) muscle failure.

When the muscles work at the limit of possibilities, a greater percentage of its fibers. However, as muscle strength adapts and grows, or muscle groups the body begins to “save” the amount of fiber, involved in lifting a given weight. In practice, this means that, squatting 10 times in 3 sets with a weight of 45 kg, the first couple weeks your body will adapt and get stronger. During subsequent getting used to classes in the same mode with the same weight the degree of overall muscle activation will decrease.

Therefore, the athlete will need to hang a pair on the bar extra pancakes or increase your training volume by performing more sets, reps, or eventually do both another. If at first your training program gave tangible results, but after a couple of weeks you stopped noticing visible progress, this is where the most likely reason for your plateau effect.

Calorie Expense

The effect of basic movements is not only aimed at promoting accelerated muscle growth, but also on effective calorie burning on throughout the workout.

Multi-joint exercises, like squats and leg presses, require significant effort if performed correctly and with appropriate intensity. They suggest stabilization body, a greater heart rate, and make work harder a number of muscle groups. As a result, you not only get steady progress and growth in strength, but also spend a lot more calories.

Performing basic exercises regularly will provide a set of muscle mass, significant calorie loss and cardiovascular exercise system. Focusing solely on isolating movements, such a result is not achieved. Continuous burning calories with multi-joint exercises will help to easily maintain a taut, more athletic figure all year round.

The difference in hormones or why girls can not pump up sizes of men

Having read the words “growth and strength several times in this article muscles, “you probably don’t know how to avoid becoming pumped, like most men involved in this system. Reasonable question. But you will breathe a sigh of relief when you learn about a fundamental difference between male and female athletes.

It is no secret that women are from Venus, and men are from Mars. But for we are more important than differences in the hormonal background. From point of view stamina and fitness testosterone is paramount importance when it comes to ability to build muscle. Without a sufficient level of this hormone a person has a very limited potential for muscle hypertrophy.

This should reassure the female audience, because ladies cannot boast such high levels of testosterone as men. Speaking about the extent of this difference, according to the look-up table compiled by Based on Mayo Clinic Level 2 the content of this hormone in an average man of 19 years ranges from 240-950 ng / dl. In this testosterone level in women of the same age group, only 8-60 ng / dl, which is hardly reaches 3-6% of male indicators.

Naturally, this figure changes with age, and also depends on lifestyle, albeit to a lesser extent. Worried Women this topic should be understood that since muscle growth potential directly related to testosterone levels, then even if they each week will increase the load, they will never develop the same muscles, like an average man.

The only exceptions are those ladies who are genetically more predisposed to muscle development (which is quite rare), or those who take various doping and stimulants that alter hormonal background to stimulate the growth of muscle tissue.

Now women can safely agree that fear “pumping” when doing strength training is nothing reasonable misconception. Know that even the slightest muscle gain beneficial to affect your physical fitness. If you will be monitor nutrition, excess fat will not bother you, but the best the cure for all ludicrous fears is intense training in the power room.

Strength training for girls

It must be hard to believe advice contrary to experience most women in the gym, especially when they come from male trainer. So I turned to a familiar athlete, unrivaled performing biker, model and trainer Anna McManamey to find out her opinion on this issue:

As a coach, I noticed a change in the feminine approach to training. AT Recently, more and more women begin to introduce some kind of elements of strength exercises in your program that me very happy. But the most serious mistakes I usually see in choosing weights and training complexes.

From all the clients I hear the same thing: “I do not want to look masculine “or” I don’t want to get pumped, just gonna lose some weight and tone the body. “The husband of one of mine the wards were so worried that she would lose her femininity, that she even hid from him our communication with her! But my answer is always the same: to build a bumpy and muscular body you need to build muscle. And this can only be achieved by raising weight. Big weights.

If you start with just a few pounds, and it’s hard for you weight, then everything is fine. The main thing is that the last repetition were given to you with difficulty. Training exercises when you do fifteen -20 repetitions and do not even sweat, are no good.

My clients begin to notice a visible improvement in the figure only after increasing the intensity of training. Thanks to acceleration metabolism, they begin to look slimmer. A growing volume muscles gives their figure a more expressive embossed appearance without damage natural bends of the body.

The truth is that women have to fight for each new gram of muscle mass. You will not turn into Arnold Schwarzenegger over night, it is simply impossible. Moreover, “pumping” is often caused by a careless attitude to the diet. Muscle relief requires burning excess fat at the same time muscle building, so it is very important to monitor calories diet.

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Also, most women have difficulty in selecting exercises. Again, we are dealing with an obsessive fear of heavy basic movements such as squats and deadlifts. Many up still believe that these are “purely male” exercises that magically instantly deprived of any femininity.

I believe that such a misconception develops in Largely due to incorrect information in the media: “a hundred twists on the press narrow the waist “,” biceps flexion to improve the shape of the arms “,” swing legs back will make buttocks elastic, triceps extension will relieve sagging hands. “As a result, I see a lot of ladies in the hall, focusing only on individual muscle groups, namely: buttocks, arms and abs, completely ignoring the rest of the muscles.

This is not only not effective, but also leads to the inevitable the development of muscle imbalance, which is potentially traumatic. I AM I try to educate my wards. I tell them that local fat burning is a myth, and better results are achieved by integrated and balanced program, including complex, heavy multi-joint exercises that involve more muscle groups and burn calories harder.

In addition to the aesthetic benefits, the most useful and amazing the changes that happened to my clients were development of character strength. In the end, nothing in the world compares with a sense of inspiration and omnipotence, coming after completing a heavy strength training.

Girls who come to me for the first time often do not like themselves, dissatisfied with themselves, and unsure of themselves. After a few weeks of continuous training and nutrition monitoring their self-esteem takes off to heaven. Most do not even think about that physical and mental power that they possess. And just starting beat your own records by doing push-ups and pull-ups with ideal technique, faith in their abilities is born in them. it feeling penetrates into all spheres of life – career, family life, and increases their resistance to stressful situations. Gratifying watch this.

The best exercises for training your legs

If I was asked to make a program for my ward of only five exercises aimed at working out the bottom bodies with maximum efficiency, I would choose without hesitation:

1. Squats
2. Romanian rod traction
3. Walking lunges
4. Leg press
5. Buttock bridge with a barbell

The listed elements optimally load all the muscles of the lower part body, spending a huge amount of calories in one workout. They are also use movements found in everyday life. For example, a squat helps you sit and get up during the day, and lunges improve gait and promote jogging or just walking up the stairs.

By building a program around these exercises, you can complement it and isolating by type of swings, lifts on toes or step-ups for diversity. Below you will find several complexes composed with taking into account different life situations. They will increase efficiency. training in the gym, and as a reward you will receive the desired silhouette of the legs your dream.

Workout for legs, buttocks and hips number 1

Use this leg day workout to strengthen your bottom. body.

With these six exercises you can test the strength of the legs, pump up the gluteal muscles and hips, strengthen the abs.

Not all girls like leg exercises. Of course, because after the first training session your legs will hurt so much that you will hardly walk. But all this will pass sooner or later, and then you will begin to see the benefits in these workouts, and Namely, you can test your abilities and burn a huge number of calories, as the largest muscle groups of the body.

The exercises shown below can be performed anywhere in gym or home. They train the whole lower body – quadriceps, muscles of the back of the thigh and especially the buttocks. Not forget to pre-warm up to get ready for the main part of the training, where you will work with dumbbells, barbells, and various simulators.

13 home exercises for girls legs to build thin legs without exercise equipment

Warm up

1. Squats with body weight

3 sets of 10-15 repetitions

We drop from a standing position until the hips are parallel floor, and then push upward back to its original position, leaning on the heels.

2. Walking lunges

3 sets of 10-15 repetitions

From a standing position, take a step forward and lower until until the legs are bent at the knees at an angle of 90 degrees. Then, lifting the torso, we forward the other leg forward and make another lunge. Keep walking like this until you finish the set.

3. Hip abduction

3 sets of 10-15 reps per leg

We stand on all fours and tighten the muscles of the core so that the body does not caved in during the exercise. Raise one leg up bent at the knee at an angle of 90 degrees, until the foot is directed up to the ceiling. Slowly lower your leg. At first we perform the exercise with one foot, and then the other, in turn.

4. Dumbbell Squats

3 sets of 10-15 repetitions

To finish the warm-up, we include in the last exercise extra weight. Using a light dumbbell, do three more approach squats. After that, you will be fully prepared for heavier loads of the main workout.

Main complex

1. Squats within Amplitude (Pulsating Squats)

3 sets of 8-12 reps

From a standing position, we lower until the hips are parallel to the floor, then partially rise, do not completely, but only a quarter or half. Then again squat to parallel to the floor. It was one replay. Go on stand up fully only when all repetitions are finished.

2. Gluteal bridge with a barbell

3 sets of 10-15 repetitions

We sit on the floor so that the bench is behind. Barbell lies on hips, located just below their line. Lean back and slightly raise your hips so that your shoulders are on the bench. Now pushing hips up to lift the barbell. In the highest position knees should be bent at an angle of 90 degrees, and the body from the shoulders to the knees must be a straight line. Slowly sink into starting position.

3. Bulgarian attacks

3 sets of 10-12 repetitions per leg

If desired, you can use additional weight: dumbbells or barbell, but if you find it difficult to maintain balance, then, of course, You can do this exercise without them. We turn our back to bench. We put one foot on the bench. We take the supporting leg forward. We fall until the thigh of the supporting leg is parallel to the floor, and then we return to the starting position. Make sure that the knee is not went beyond the sock line. Perform all repetitions with one foot, after why change it.

4. Leg abduction in the block simulator

3 sets of 15-20 repetitions per leg

This exercise requires a special cable simulator with in blocks. We attach the ring to the lower block of the simulator, and then put your foot in the ring. Then we face the simulator and hold on behind him with both hands. Slowly move your foot back as far as possible farther. Then just as slowly return it to its original position. Perform all repetitions with one foot, and then the other.

5. Leg extension in the simulator sitting

3 trips of 12-15 repetitions

We sit on the simulator and place the roller so that it is just below the calf muscles. Raise your legs until they are straightened, and then lower your legs to their original position. Hold this position down for a second, and then raise your legs.

6. Plank

3 sets of 30-60 seconds

We stand on the bar, that is, face down so that the body weight rests on elbows and socks. The body from the shoulders to the heels should be in a straight position. Tighten your abdominal and gluteal muscles, and don’t let hips fall or rise.

Leg training program No. 2

A quick set for those who have little time

Holidays, childcare, approaching deadlines major project at work. Many situations can make a schedule. loaded even for owners of exceptional time skills management. However, being busy and inactive is a different thing. With ingenuity, you can develop wonderful training complexes using a variety of combinations supersets, circular method or reduction of periods of rest.

This template will allow you to pay attention to effective basic the exercises above, leaving enough time for fulfillment of your duties during the most stressful periods of the year. In addition, this complex will boost your metabolism and saturate the cells. blood, improving its flow to the muscles.

Exercises	The approaches	Repetitions	Recreation
1. Squat	5	10-15	1:00
2a. Lunging	4	12-14 (on each foot)	–
2b. Dumbbell Step Up	4	12-14 (on each foot)	1:00
3a. Romanian craving	3	12-15	–
3b. Leg press	3	12-15	1:00

Voluminous training

And, conversely, if you have free time, you can devote a couple of weeks of a program with an increased amount of training (with increased number of approaches and repetitions). So you are beautiful stimulate the growth of new muscle fibers and increase overall working capacity.

Exercises	The approaches	Repetitions	Recreation
1. Squat	6	10	1:15 – 1:30
2. Romanian traction with a barbell	6	10	1:15 – 1:30
3. Leg press	4	15	1:15 – 1:30
4. Walking lunges with dumbbells	4	15 (on each leg)	2 a.m.
5. Sitting on toes	3	12-15	1:15
6. Swing on the buttocks	3	12-15 (on each foot)	1:00

Strength Training

The growth of strength and working weights is very inspiring. But not to dwell on what has been achieved, you can focus on training with few repetitions causing myofibrillar activation hypertrophy. This is a type of muscle tissue growth in which due to mechanical stress (from lifting large weights number of times) the muscle fibers themselves thicken.

This is a reverse sarcoplasmic hypertrophy process. Believed that it comes when working with a lot of repetitions, like in the case of the complex for those who have little time. The volume muscle tissue grows due to swelling of cells filled with blood, and increased metabolic rate.

I repeat that this complex is aimed at achieving myofibrillar hypertrophy through a smaller range repetitions, which you will see below. Other than that, I noticed on example of their clients and from their own experience that adaptation to lifting large weights increases overall stamina when an athlete Goes to smaller weights and a large number of repetitions. Having trained with heavy shells, tackle relatively Lighter weights are easier both physically and mentally.

Exercises	The approaches	Repetitions	Recreation
1. Squat with a barbell	5	5	2 a.m.
2. Leg press	5	5	2 a.m.
3. Squat with a barbell on the chest	3	4-6	1:30
4. Romanian traction with dumbbells	3	4-6	1:30
5. Hip Trainer	3	10-12	1:00
6. Hip abduction simulator	3	10-12	1:00

Take everything in your own hands

If one of your goals is to build beautiful legs, then it’s time for you to start controlling your own progress. Take time to find and study proven exercises that help you achieve better and longer lasting results, than popular training strategies for women absurd social norms and dubious sources information. Using the above schemes for training leg muscles in as a starting point and template, boldly go to your goal and not Pay attention to other women in the hall. Go for it and get it the bodies of your dreams.

Sources:

1. Schoenfeld, Brad J. “Is There a Minimum Intensity Threshold for Resistance Training-Induced Hypertrophic Adaptations? “Sports Med Sports Medicine (2013): 1279-288. Web 22 Dec. 2015.
2. “Test ID: TTFB.” Mayo Clinic: Mayo Medical Laboratories. Web 22 Dec. 2015..
3. https://www.muscleandstrength.com/articles/leg-training-women
4. https://www.coachmag.co.uk/leg-workouts/8412/leg-day-workout

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