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Lower Body Exercises For Beginning Bodybuilders

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Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
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BONUS : Mats and Weight Trees

When you are buying the equipment for your home gym, weight trees and mats aren't going to be very high on your "I-NEED-this" list. Both could be fairly far down your "I-WANT-this" list.

The fact is than weight trees and mats are not going to help you build muscle mass. They are not even technically "bodybuilding" equipment. They certainly don't rank up there with essentials like a power rack, dumbbells, or weights.

Still, both weight trees and mats should be on your want list. Actually, mats should be higher on the list than weight trees.

I think of both weight trees and mats as "motivator equipment." The only way any muscle mass-building equipment is going to build muscle mass for you is if you actually use the equipment.

If you have your muscle mass equipment down in your basement, you'll have weights lying around everywhere; and if your basement floor is like mine, it isn't the cleanest floor in the house by a long shot. The lighting likely leaves a lot to be desired. When you go down to your basement to work out, you aren't greeted with a brightly lit, clean, and organized place at best. Weight trees can help to organize your workout space and make it more inviting. An inviting space is more motivating than a cluttered uninviting space.

Mats are also motivating workout equipment, in my opinion. The mats themselves won't, of course, build any muscle mass for you. But a good mat can make your ab work a little more comfortable, and any ab work comfort is motivating.

It isn't necessary to add a weight tree or a mat to your home gym immediately. But both should be put on your list, and when the funds become available, buy the mat first and the weight tree second.


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