The set of exercises for the muscles of the legs and buttocks includes: exercises for the quadriceps (muscles of the anterior surface of the thigh), exercises for the biceps of the thigh (muscles of the back of the thigh), exercises for the muscles of the inner surface of the thigh, exercises for the muscles of the gluteus maximus muscle.
How often to train the legs and buttocks of a girl?
Most often, a set of exercises for the legs is done once a week, since leg training is quite difficult and requires a lot of time to rest and recover. You will find three options for a set of exercises for the legs below.
The second most popular approach is to work out the whole body during training, doing 1-2 exercises on the legs each time.
The third option is to do 2 workouts per leg per week – one with an emphasis on quadriceps, the second – on the biceps of the thigh and buttocks. This option is used by those girls who can afford to train 5 times a week.
How many repetitions and approaches need to be done?
[wp_ad_camp_2]
For beginners, it is best to do an average (12-15) and a large (15-20) number of repetitions with a small working weight – an empty bar and dumbbells of 5-7 kg. When you learn the correct technique properly, change the number of repetitions depending on the goals.
For girls whose main task is losing weight, it is better to perform 15-20 repetitions, use small working weights (20-30 kg).
If you need to build muscle (you do not need to lose weight) – 10-12 repetitions with a weight close to the maximum possible.
– A set of exercises for the muscles of the legs # 1
Emphasis on the overall muscle mass of the legs and buttocks.
# Exercise Number
repetitions
[wp_ad_camp_3]
- Squats with a bar 12-15 (muscle growth)- 15-20 (losing weight)
- Leg press with a wide setting of legs 12-15 (muscle growth)- 15-20 (losing weight)
- Lunges with dumbbells of 10 each leg (muscle growth)- 15 each leg (weight loss)
- Romanian deadlift on one leg – 10 each leg (muscle growth),15 each leg (weight loss)
– A set of exercises for the muscles of the legs # 2
Emphasis on the biceps of the thigh and buttocks.
# Exercise Number
repetitions
- Leg press with a wide setting of legs 12-15 (muscle growth) – 15-20 (losing weight)
- Romanian deadlift or Hyperextension – 12-15 (muscle growth), 15-20 (losing weight)
- Squats with one leg on the bench (Bulgarian split squat) – 8-10 each leg (muscle growth), 15 each leg (weight loss)
- Leading the leg back in the simulator 10 each leg (muscle growth) – 15 each leg (weight loss)
[wp_ad_camp_4]
