Why You Should Have A Dumbbell Leg Workout
It so happened that, first, a man evaluates a woman externally. Moreover, it is exclusively automatic, on an unconscious, or rather, even on a subconscious level, and only then further communication begins. And in the appearance of a woman’s legs, they occupy by no means the last place. Training helps build a beautiful body and legs are no exception.
But, as life shows, playing sports can greatly improve a lot, including in the appearance of a person. Female legs are no exception.
How To Build A Leg Day Workout At Home?
The girl does not need huge muscle mass, which many guys dream of. This can be achieved at home. Moreover, at home, you can not be shy that someone will not look so that something will think or not so appreciate.
Where to start training?
Probably, from the nearest sports store for a pair of dumbbells, the total weight of one dumbbell should be 10-15 kg in increments of 2.5 kg.
So how to make legs slim and pumped up without using additional weights is almost impossible. Therefore, if you want radical changes, you can’t do without dumbbells at home.
Training exclusively with your own weight, without using dumbbells, is extremely difficult to achieve a result. Do not believe the myths about 10 squats a day and beautiful legs in a week.
The first and most basic leg exercise is squats. At home, these are squats with dumbbells.
Dumbbell Leg Exercises: Squats With Dumbbells Correct Technique
- Stand straight. Feet shoulder-width apart. Hands along the body, dumbbells in each hand.
- While inhaling, looking in front of you, crouch, keeping your back slightly arched.
- With your legs straight, stand up.
Legs stand on the whole foot, do not tear off socks from the floor.
The second exercise is lunges with dumbbells. In addition to the thigh muscles, they also train the gluteal muscles.
Leg Workouts With Dumbbells: Dumbbell Lunges
- Step forward broadly. Keep your body straight.
- When the hip of the stepped leg is parallel to the floor, with a powerful movement to return to its original position.
You can perform the required number of times for one leg, and then for the second. Another option is to lunge for each leg in turn (right lunge, left lunge, right lunge again).
These exercises on the legs will help to pump up the muscles, as well as remove fatty deposits on the hips that form a kind of riding breeches. Of course, tight and delicious hips, this is cool, but only if this coolness is not formed due to fat.
Bodyweight Leg Exercises: Calf Raise
The first two exercises work out the hips. As for the calf muscle, the best exercise for them is calf raise. Let’s figure out how to build the calves of the legs of a girl.
The calves of the legs “love” a long load, and the large weight here do not matter much. To get started, you just need to climb on toes, 20-30 reps in the set. Then place a block under the socks to increase the amplitude and, accordingly, the load.
The next step is to carry out this exercise, holding dumbbells in your hands. As you train, the exercise can be further complicated.
Home Workout Plan to Target Leg Muscles
Thus, a set of home workouts will look like this:
- Dumbbell Squats
- Dumbbell Lunges
- Calf raises (with dumbbells).
Each exercise is performed in 5 sets. The training should begin with 2 sets, gradually bringing their number to 5. Then, as you train, you should increase the weight of the dumbbells. The number of repetitions in the set is 12–15 for the first and second exercises and 20–25 for the third.
A set of exercises should be performed three times a week so that there is a free day between training days. For example, Monday, Wednesday, Friday. Or, Tuesday, Thursday, Saturday.
In the future, exercises can be modified. For example, replace lunges with single-leg lunges.
- The exercise begins in the same way as a lunge with dumbbells, but the forward leg does not return to its original position.
- For each leg, the number of squats planned in the set is performed, after which the position of the legs changes.
Dumbbell squats can sometimes be replaced by walking with dumbbells. A few steps in one direction, a few steps in the other. In the squats themselves, for a variety and better muscle development, you can change the position of the legs.
For example, do sumo squat: the legs are as wide apart as possible.
In the plie squat, the legs are as wide apart as possible, and the toes are also maximally turned to the sides. Thus, the outer parts of the hips are worked out in more detail.
You can perform single-leg squats.
A set of exercises can be supplemented by jumping rope, exercises on a stationary bike, or treadmill. All this must be set after strength training. By the way, strength exercises in combination with endurance exercises are more effective than anyone. After training, it is advisable to do some stretching exercises.
In addition to training at home, it would be nice to sometimes do walking, jogging. Especially good at running jogging feet on sand or rough terrain. And you should read about tri tren on dianabol.fit so you can learn more about anabolic steroids administration. Ah, yes, dancing is also a very good exercise for women, which not only trains the body but also provides emotional relaxation.