How can a man pump up his legs at home

Modern standards of male beauty flash on the covers of glossy magazines, attracting girls and women of different ages. This was the reason for many men to take care of their body and figure. But a sporty and inflated body is not only an opportunity to please the opposite sex. This is health, weight loss, longevity.

How often do most men begin to perfect their bodies with biceps and triceps. They successfully model the upper part of their figure, forgetting about their legs. And the result from this is at least ridiculous. The body of an adult strong man becomes like a grasshopper - a powerful back, strong arms and shoulders, coupled with thin and thin legs. To avoid this common mistake, you need to swing your legs along with the rest of the body.

How to build legs at home

Most modern men are busy late at work and there is not always time to go to the gym. But this is not a problem, legs can be pumped up at home, without the use of sports equipment. When performing these exercises, only your own body weight is used.

1. Before starting any exercise, a warm-up should be done. This can be light running, aerobic exercise, jumping rope. This will allow you to warm up the muscles, disperse blood throughout the body and protect the ligaments from sprains.
2. One of the most effective leg exercises is squats. During the execution of the squats, you do not need to lower all the way so as not to hurt your knees. When doing the exercise, spread your legs a little apart, this will allow you to pump not only the muscles of the hips and calves, but also the buttocks. Squats are usually easy, so you can complicate the task and add weight. It can be simple dumbbells or disks for a bar. If special equipment is not at hand, use a backpack with bricks or water bottles. The optimal weighting agent should weigh about 20-30 kg.
3. One of the ideal leg exercises is running. In general, when running, not only the legs are involved, but also the whole body, almost every muscle. If you want to burn fat, you need to run at a moderate pace and for a long time. This will help you lose weight, dry out and give your muscles a relief. If you work for a lot, running should be sprinting, that is, you need to alternate running at high speed with short rest periods.
4. Well pumped calves will help lifts on toes. To do this, just stand on your toes and slowly lower yourself to its original position. So you need to repeat at least 50 times. If the exercise seems too easy for you, you can use the weights that are attached to the ankle. You can also stand on the step with your socks, lower the heel below the level of the toe and rise from this position.
5. To perform the next exercise, you need to lie on your side and put your hand under your head for convenience. Slowly raise and lower the leg that is on top. The lower leg can be pulled back a little so that the amplitude of the rise of the second leg is greater. If the exercise is easy for you, add weight.
6. One of the simplest, but at the same time difficult exercises is a pistol, which we were taught at school. Stand near a wall or other support, stretch one leg forward, and squat on the second leg. Change your leg every 10 squats. Do as many reps and sets as possible. It’s not just the leg that you are crouching on. The raised leg is also involved because it maintains balance.

Sports equipment exercises

The following set of exercises is based on the use of extra weight. Most often, these are dumbbells and a barbell. Surely, you have these devices at home, so you can successfully conduct classes at home.

1. The highest quality exercise for pumping leg muscles is lunges with dumbbells. Stand straight, feet shoulder width apart, take dumbbells in your hands. One leg needs to be put forward and bent at the knee so that the hand with the dumbbells drops almost to the floor. Then you need to return to the starting position. It is necessary to pump both legs in this way, 10-15 times in 4-5 approaches. After this exercise, you will feel incredible muscle tension, because almost all muscle groups of the legs are involved.
2. Side lunges. This exercise will help you pump up the inside and outside of your hips. Starting position - standing, feet shoulder width apart. Take your foot to the side and sit on it. Then try to return to the starting position with a springy movement. Exercise is incredibly useful and involves those muscle groups that are usually at rest. Exercise more efficiently performed with dumbbells in hand.
3. You will need a small kettlebell to complete the next exercise. Stand near a door jamb or two backs of chairs so that you are comfortable to hold with your hands. With one foot, hook the kettlebell with your feet (as if with your fingers) and try to lift it. The exercise is performed statically - that is, you just stand and hold the kettlebell with your foot. In this case, a large group of muscles of both legs is involved. Keep the weight as much as you can, and then change your legs.
4. Another exercise that will allow you to pump your hips and buttocks is a shallow squat with a barbell. Stand straight, take the barbell on your shoulders. The back should be flat and the legs slightly bent at the knees. Do shallow squats so that your knees do not protrude forward of the socks. It is very important to breathe deeply, you can’t hold your breath during the exercise.

After any set of exercises, do stretching. Smooth movements will help stretch the hot muscles, which contributes to their elasticity and growth.

Training mode

It is very important to understand that training aimed at muscle growth should not be daily. Any trainer knows that one day the muscles swing, and the next day they grow, and you need to leave them alone. The most optimal training regimen is every other day. If you work out every other day, it is best to alternate the load. For example, the first day you train your arms and shoulders, the second day you rest, the third day your back and legs are involved, the fourth - rest. And so in a circle. The correct training regimen will provide you with a good result in the form of inflated legs in a few months.

I would like to say a few words about the number of repetitions and approaches in this or that exercise. If you want to work for the mass and gain relief, you need to do fewer approaches, but do as many repetitions as possible. So you train endurance. If you work for strength, then the number of repetitions must be reduced, and the number of approaches increased.

Nutrition for leg muscle growth

Everyone knows that protein is needed for muscle growth. That is why nutrition is an important part in the formation of beautiful, sculpted and powerful leg muscles. So, what, how and when to eat to pump up?

If you work and play sports at home, it is best to do this in the evening. There are a number of reasons for this. Firstly, morning stress is harmful to the heart, which has not yet had time to wake up and disperse blood throughout the body. The second reason is that if you intensively pump your legs in the morning, then all day you will feel tired and aching muscles. Another reason you should do in the evening is the body’s ability to exercise more seriously in the evening.

So, you came from work and had dinner.After that, you do not want to play sports at all, you are attracted by a sofa and your favorite TV. As an option - a computer with an adorable game. So that your plans do not change, after work, dinner should be loose. Prefer light salads, side dishes, baked meat or fish. No mayonnaise, soda, sweets, pastries, fried or fatty foods. No need to overeat to the dump so that a full stomach does not discourage your desire for a workout.

One and a half to two hours after dinner, you can start training. It lasts about an hour and a half. You can’t eat anything for another hour after training. Before going to bed, you will surely get hungry, especially after intensive classes. But at this time it is very important to restrain yourself from unexpected consumption of food, especially carbohydrates. It is best to eat a protein product that will focus on muscle growth.

1. The eggs. One of the best muscle building products. It is best to eat only protein, without yolk.
2. Chicken breast. It contains a huge amount of protein, almost without fat. It is better to eat breast in boiled or boiled form.
3. Kefir and milk. Dairy products must be low fat. Here you can also note cheese and cottage cheese - these are wonderful bricks for building muscles and healthy bones.
4. Buckwheat. Of course, buckwheat has more carbohydrates than protein, but this cereal contains a huge amount of protein, which is so necessary for men during muscle building.
5. Fish and seafood. It is a great product for muscle growth and fat burning. Seafood has few calories but an incredible amount of vitamins.
6. Nuts. Using any kind of nuts can make up for the lack of energy. But at one time you should not eat more nuts than a handful the size of a tablespoon.

These simple rules will help you accelerate muscle growth and maintain results over time. After all, proper nutrition, training regimen and the quality of the exercises performed are three important conditions, the observance of which will allow you to achieve a beautiful and sculpted figure. Improve your body and be healthy!

Video: how to build legs at home