legs workout

-
Hello friends this is Himanshu here today I am going to discuss legs workout.

In this blog today I will tell about different legs exercise.

Complete three sets of each, resting for 30 to 40 second between sets.
Aim for sets of 10 to 15 reps. If that's beyond your leg efforts, just do the best you can.

1. Front squat
2.  Dumbles step up
3. Squats
4. Leg press.
5. Walking lunges 
6. Barbell hip thrusts 
7. Toe raise 
8. Hip thrust 

1.Front squat
 Set the barbell infront of your shoulder keeping your chest up and core tight bend at your hips and knees to lower in to squat position until your thighs are perpendicular to the floor. Straight your hips and knees when you can drive up to starting position.

2 . Dumbles step ups
 Hold the pair of dumbles in both hand at your sides and place a one foot on a bench and box, your knees at 90 degree 
And other leg straight and properly touch on the floor . Push your shoulder back and. Chest up . Push your top foot and raise your  the body over the platform your back leg suspend in the air .

3. Squats 
  Set barbell at back your shoulder ,grip the barbell  at a outside of your shoulder.
Keeping your chest out and core tight and bend at your hips and knees until your thighs perpendicular to the floor . Slowly lower down and the straight the knees and hips drive up to starting position.



4. leg press 
The leg press is a popular piece of gym equipment that can help build key muscle in your legs. 

5. Waking lunges 
A lunges can  refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. And same as a other leg and the movement continue for a set number of reps.


6 Barbell hip thrusts
 The barbell hip thrusts is an excercise that engages the posterior chain, particular the glutes . It involves fully extended your hips 
While holding a weighted barbell across the midsection.

7 . Toe raise
Hold the dumbles in both hand to make the balance of body then up your toes and slowly lower down. Elevate onto toes as high as you can.

8. Hip thrusts

The hip thrusts is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. ... The glutes are designed to extend the hip  or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised.



Conclusion 
So guys you all know that In the body leg is the main part and all body depends on the legs and it is  very helpful when we do the excercise like deadlifts and arm , bodybuilding so today I explained different excercise you can do these excercise and build strong legs.

Popular posts from this blog

Chest exercise - How to build perfect chest

-
Image
Hello friends this is Himanshu here today I am going to discuss some excercise for chest which can help you to build large  chest. In this blog today I will tell about different chest  exercise.  Before workout first you do proper warm up. Like pushups and jumping etc. Complete three sets of each, resting for 30 to 40 second between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can.  1 Incline Dumble press   In this first you set the bench an 30 to 45 degree.  Lie on your back on bench  and hold the dumbles in both hand above your shoulders with your arms fully extend.  Push the dumbles ups to the level of chest and then slowly lower down the dumbles to the side of your chest and then back to the starting position. 2 Bench press  Lie on your back on the bench then set your hands just outside your shoulder width. Your upper back remains tight and push the weight up and your hands are directly ab...
Read more

Fitness is necessary for our phyical and mental health

-
Image
Dear friends this is himanshu here and today  I am going discuss why fitness is necessary, as u know that now a days everyone is busy in their own life busy schedules. so people dont have much time for gym and even  some of them don't wanna waste money on gym .so that a reason today i am here to share some of my views related to fitness. What is fitness? Physical fitness  is defined as the state of being physically fit and healthy "fitness is term that means something different t each person ,but it refers to your own optimal health and over well being  In this pictures the most comman thing is body fitness which can help to improve your  personaity.   BENEFITS OF FITNESS Improve yourself Improve your mental heath Help you control your weight Improve the body structure Balance Diet A balance diet is a diet that contain differing kind of food  certain quantities and proportins  that requirement for carlories ,pr...
Read more

Chest exercise at home

-
Image
Hello friends so I am back with a new topic. Today I will be telling about the different chest exercise and with the help of this excercise you can do the chest workout at home without gym equipments and make the perfect chest. If you think you need to spend hours on a bench at the gym to build a bigger chest, you're wrong If you think that weights are the only way to develop a strong and muscular chest ? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. You don't need the gym for an effective chest workout, which is welcome news with the coronavirus pandemic ongoing. Different excercise for chest  Perform the first three chest excercise  2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. Complete three sets of each, resting for 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can. 1.Wide push ...
Read more