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Leg Muscle Madness
To anyone who has ever picked up a weight - or even
thought about it - this four-letter word can take on
a variety of different meanings.
For many, legs are the indomitable foundation for which
a healthy physique is formed. To a large number of others,
the leg day is the one square on the calendar that you
painfully dread, the one that you know will require
both vigorous effort and agonizing labor.
And yet to many others, legs mean absolutely nothing.
Hence, they are woefully neglected.
But nothing looks sillier on a fitness fanatic than
a beefy upper torso cemented atop a pair of chicken
legs.
So, don't be that chicken. Take on these painful, gainful
exercises that are sure to turn your legs into logs
in due time.
Hack Squats: After setting the desired weight,
station yourself inside the machine, so your shoulders
are flush underneath the pads and your feet are in the
middle of the platform. You feet should be at a shoulder
length width. Releasing the safety bar, slowly bend
your knees, allowing the weight to push your buttocks
toward the platform. When your quadriceps are parallel
to the floor - or perhaps dip a little lower - immediately
reverse the movement, exploding the through an upward
motion. Stop just before your knees are locked as you
squeeze your legs during the contraction. Try 3-4 sets
of 10-12 repetitions.
Leg Presses: Lie down on the machine so that
your feet are on the platform. Make sure that your feet
are parallel to each other and not pointed inward or
outward. Allow the weight to push your knees toward
your torso. Stop when your knees form a 90-degree angle.
Reverse the movement as you push with your legs, pushing
your torso away from the platform. As your legs begin
to straighten out, stop just short of your knees being
locked. Slowly let the weight bring your buttocks down
into the starting position. Try 3-4 sets of 10-12 reps.
Leg Extensions: Sitting on the bench, clasp
your ankles underneath the pads, gripping the side handles
for balance. Slowly raise the pads, squeezing your quads,
and stop the motion when your knees are locked in front
of you. Squeeze your quads for a two-count before releasing
the tension, allowing your legs to drop to the starting
position. Repeat the motion for 3 sets of 12-15 for
an incredible burn.
Hamstring Curls: Set yourself face down on the
hamstring machine, sliding your heels underneath the
pads. Grip on to the handles for balance. Setting a
manageable weight, slowly curl your legs upward, so
your heels push toward your buttocks. Your feet should
be flexed during the movement. Curling upward, the motion
should stop when your legs and torso form an angle of
roughly 45 degrees. Squeeze your hamstrings during the
motion. Slowly release the weight and return to the
starting position, as your legs should straighten out.
Repeat this movement for 10-12 reps for 3-4 sets.
A leg workout requires optimum intensity, if your intentions
are to increase size and strength. Nothing in weight
training will wear you out the way a rigorous leg workout
will so be sure to provide yourself with ample rest
before leg days. Also, legs should be done only once
a week to insure time for the torn muscle tissue to
recuperate.
Author: Al Short
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Keywords : fitness, legs, exercise, rules, diet,
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