Practice methods of most effective leg workouts at gym is exercises marked with the “boom”.
- Weider Principles:
From the principles of the list, select any one that is given to you better than others, and only use one last set the most effective leg workout.
AB: After the “failure”, do so “short” repeats (a quarter or half amplitude] as you can “Forced repetitions:. After the” failure “your partner to help you overcome unbearable because of fatigue starting amplitude plot Further you. must perform repeat their own. Do as many repetitions as you can.
Drop-sets: Upon reaching the “failure” reduce the burdening weight by 15-20% and make a new set to “failure”. If you feel the strength, reduce weight burdening another 5-10% to take an extra set to full muscle “failure.”
Rest-pause: Choose a weight with which you can only perform 2-3 reps. Take the first set and rest for 20-25 seconds. Then follow one set of 2-3 repetitions and then rest 20-25 seconds. In the presence of the insurer try to defeat another set of 1-2 repetitions.
Many repetitions squats.
- Squats low stamp:
Bottlenecks: the position of the neck, the head position.
Start: Take a standing position, both for classic squats for most effective leg workout for mass. Bend your knees slightly. Socks expand outward.
Execution: Hold your head straight, slowly lower into a squat to parallel. At the bottom of the squat make a clear break and underlined slowly begin to rise. Here is the correct technique, as if a powerful force drags your head up, and only the head extends over an entire body.
Bug fix: The squat, legs apart, your back is working actively. At the bottom of the squat body leans heavily, so that it is back muscles help you straighten in the final ascent. And, on the largest falls back muscles static load, but on the small muscles of the lumbar – dynamic, but still equal to the total weight of the bar. Most fans of the loin does not differ a great force, and therefore severely limits the weight load.
As a result, fans squat with a barbell, which does not give the desired load leg muscles. They do not see the impact of exercise and throw it. Here is the output: lower neck low, almost in the middle of the trapezoids. This will lower the center of gravity of the body and therefore significantly reduce the load on your back and waist. Operating weight will once solid.