Legs - The Secret to Building Your Whole Body

What do you like to work when you're at the gym? If you're like most guys I know, that you focus on your workout upper body session. This is not unusual. Everyone likes to work the muscles of the "show-off" in the chest, arms and shoulders.


 But (and be honest) when was the last time you gave your legs the same attention? You may think that your legs will be hidden under a pair of jeans and really does not matter much compared to the biceps. But to neglect the training of the leg is a serious mistake.


First, have skinny legs in a muscular torso will look very strange, especially on the beach. Strong and powerful legs are also crucial for the performance in many sports. The fact is that a complete physical examination - including muscular legs - you apart from almost everyone in the gym or on the beach.


There are two basic exercises to develop leg. They seemed to be loved and hated by sports fans in the same way. I mean the squat and dead lift. I know some people worry about these exercises because they feel that stress joints and cause injury. Personally, I love - not the best exercises for developing the leg.


Not only require the use of most of the muscles of the legs, also called many other muscles in the body. This makes two of the best full body exercises you can do. As long as you know how to squat and dead lift correctly, the risk of injury is very low.


1 - The Squat


The squat is a great exercise for your thigh muscles and hip work. It will also strengthen your core muscles. The basic squat involves placing a bar behind the neck. Then squat (as in sit) until your thighs are parallel to the floor. Then push the starting position. Sounds simple, but there are several things to consider to get the most out of this exercise.


First, make sure you warm up before squatting. Ten minutes of cardio and a few practice games with lightness should suffice. Start with a light weight and position of the bar in a squat rack. Your feet should be about shoulder width - not under the bar and position it so that it rests on the back - and not directly on the spine.


 Stand back, keeping the trunk muscles stiff and straight body. As you squat, imagine that you are sitting. The hips should move back and knees should not extend beyond the end of their toes. Look ahead and squat down until the thighs are parallel to the floor.


To complete the move, stretch your legs by pushing through your heels. Do not use a weight so heavy that you drop the head and the curve of the back, a strict and use a spotter if you do not know if you can raise the final rehearsals to avoid falling and dropping weight.


2 - The Dead


The dead lift works the most muscles in your body, especially the back, shoulders and lower body. Essentially, crouch, grab a stick in the ground and rises to a standing position. Many of the techniques I've covered for the squat are also valid for this exercise. Make sure to warm up and practice good technique with just the bar or a very light weight. Squat down and grab the bar.


In the down position, the hips should be higher than the knees and shoulders should be higher than your hips. Maintaining the head and chest up, stretch your legs while keeping the bar close to the shins. You should feel the power of the elevator in the heels and legs. Pause and reach the top and then lower the weight in the same way to the starting position.


There are many other exercises to work the legs that can be added to create a balanced routine. Standing and seated calf raises do a great job of working the calf muscles and the development of lower limbs. The leg press is a good exercise for thighs, but treat it as a supplement and not a substitute for the squat, unless you have a real back injury.

For ideas and real images visit our routines.


Remember, leg workouts are some of the most intense workouts ever do - do not overdo it and put in too many games. Keep your training up to 45 minutes and more than two leg workouts a week. To build bigger, strong legs, you should also make sure that you are enough high quality calories, consume carbohydrates and proteins.


 Programing is designed specifically for this purpose. Take 1/2 serving of Programing 45-60 minutes before training and one serving immediately after. This will give your muscles the nutrients they need to recover and grow.


I love training legs. The squat and dead lift are two reasons. They are two of the best exercises you will ever do for packing size and strength. Bodybuilders and strength athletes have been used for years to get bigger and stronger.

 Make the heart of your workouts and make sure that their legs grow. As night follows day, it works!