Nobody needs to be convinced about this, that leg training – as effective as possible – is a really demanding task and, in fact, the best bodybuilders are not recognized by the muscles of their arms or chest, but by the development of their legs. All of us from time to time, training hard, there is a desire or need to shock the legs, giving them a "surprise", something extra intense. There is nothing to hide – it is also a way of proving to yourself, that we are able to withstand a decent impression and do not get broken easily. And since the quadriceps are the largest and therefore requiring special treatment, it is worth having a separate session with them from time to time, focus all your efforts on them. This is a good way to check, who's who in the gym.
How to fry quadriceps? Three exercises are enough, made with full concentration, the perfect technique – and this without stunning loads and with the use of machines. It starts with an ongoing one 15 minutes of warm-up, during which he sacrifices 5 minutes for the bike, 5 minutes for stretching and 5 minutes to perform a series of each exercise with minimal weight. “The warm-up is a very important point in the session, prepares the body for exercise and should never be overlooked. Ignoring the warm-up can really cost you dearly. ”
Once it warms up the muscles, begins the main part of the session. As the first exercise, he performs pressings on the crane with one leg. It is one of the most effective basic exercises, and its possibilities are enlarged by this, it's made fresh, rested muscles. During, when many trainers know the classic form of this movement, performed with both feet, one-leg press is definitely a rarity. Additionally, the free leg is straightened all the time. The most important thing in bench presses is to be sure, that the trainee's spine is straight, buttocks tightly pressed against the seat and not breaking away from it at any point of movement. This is important, that with leg presses on the lower back, tremendous forces are exerted in the area of the loins, which in a weak form can lead to serious injuries and injuries. One-leg press is also possible, and maybe even more solid overtraining of the quadriceps with less weight. This, in turn, also translates into deeper concentration, the ability to better focus on the movement, muscle feeling. Besides, by training one leg at a time, I make sure, that the muscles receive pressure independently of each other, that they are fully stimulated, and even if there was some disproportion in their development, will not affect the work during the session. To complete 4 po series 8-10 repetitions for each leg.
Leg training – bench press with one leg