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Best Work out For Thigh

Best Work out For Thigh:                                

There is a question in most of the peoples mind, no one noticed our legs because of that we neglect our legs exercise and our legs are same as first. They think that they are working for whole the day. But they are wrong. Our legs are also a important part of our life if we work for our upper body then we should also work for our legs.

                    So here I am going  to tell you the best exercise which helps you to trained your legs:
1: Barble Squat.
2: Leg Press. 
3: Leg Extension.
4: Hack Squat. 



Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.

1: Barble Squat:

1: Take a barble and load the bar with weight plates. Put the weight bar at your shoulders, at the back side of your neck.
2: Keep your chest up and the head facing forward. Adopt a hip-width distance with the feet turned out as needed.
3: Go downside by flexing your knee's, moving the hips back as much as possible.
4: Do not sit and keep the torso as upright as possible.
5: Then stand with driving the weight upward.

Sets:- 3-5
Reps:- 6-8
Rest:- 60-90 seconds

2: Leg Press:

1: Find a leg press machine in your gym and select your weight then sit on the machine, place your legs on the foot pad on machine, seprate your feets at your shoulders width.
2: As you breathe out extend your legs upside
slowely. Your legs should make 90 degree angle with your upper body.
3: Now, breathe in and slowely lower the weight or bend your legs to get starting position.
4: Repeat it for your next variations. When you done your exercise the don't forgot to lock the weight ( for do not falling the loaded weight on your body) .

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

3: Leg Extension: 

1: Find a leg extension machine in your gym and select your weight. Then sit on the machine with your legs underpad.
2: Then hold the handles in your side and extend your legs from knee's and pause there for few seconds.
3: Keep in mind that your upper body remain constant or stationary while doing this exercise.
4: Then slowely lower your legs back to the starting position.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds

4: Hack Squat:

1: Find a hack squat machine and place your legs on the foot pad and touch your back to the back pad, hook your shoulder under the pad and hold the handles provide above from shoulders pad.
2: Keep your chest up and your face should be straight.
3: Now, start straighten your legs and make sure that your legs are at 180 degree from your upper body.
4: Then slowely lower the weight and bend your knees and there is 90 degree angle in between your thigh and upper body.

Sets:- 3-5
Reps:- 6-10
Rest:- 60-90 seconds 
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