Many young people, not all, when it comes time for leg exercise, their heart starts beating from the intensity of the exercise, and they think of it as an ordeal that they must overcome. They wish they could close their eyes to open them and find themselves approaching chest exercise day, the beloved muscle of some teenagers. This is the big mistake that most of them make, and they are sometimes forced to skip it or (sway). I agree that leg exercise is not an easy matter, but do you know that the best extracted oils are those that are well squeezed? If so, perhaps you understand what I mean, the strenuous and tiring exercises that you intend to skip due to their care are the ones that bear fruit. Leg muscle exercise is an exercise for the entire lower half of your body, and in this article I will try to inform you of the importance and benefits of leg exercise first before we discuss the exercises.
The importance of leg exercises ;for beginners :
I said in the introduction to this article that most of them avoid or, more accurately, sway from leg exercises as if it were a nightmare haunting them, but on the contrary, you should enjoy a leg exercise day, due to its many benefits. It is considered the backbone of bodybuilding, as its benefits revolve around improving the shape of the body, strengthening the muscles, and improving the quality of athletic performance inside the gym, as well as improving balance and stability, which reduces the risk of injury, and improving the health of the heart and blood circulation, which helps in providing oxygen to the muscles, and reducing weight, of course, and raising the level of burning and the level of the male hormone (testosterone), so that it is produced naturally in the body and the latter plays a major role in men's health, as it helps in increasing muscle mass and strength. There are more other benefits, so I was satisfied with these benefits that are basic and important in the game of bodybuilding. So what is the motive that prevents you from depriving yourself of this exercise that I rank number 1 in your weekly program. (medcine net)
What are the leg muscles :?
.webp)
We have many different muscles in our upper and lower legs, working with bones, tendons and ligaments to stabilize the body and support weight movement. Here I will explain the main muscles that are targeted in leg exercises.(mycleveland clinic)
Quadriceps:
The strongest and thinnest of all the muscles in the body. They are the four muscles located in the front of the thigh. They consist of:- Vastus lateralis: Located on the outer side of the thigh. It extends from the top of the thigh bone to the patella. -
- Vastus medialis: This muscle is attached in the shape of a teardrop to the inner thigh along the thigh bone, reaching the inner edge of the patella.
- Vastus intermedius: Located between the vastus medialis and the vastus lateralis in the front of the thigh bone. It is the deepest of the quadriceps muscles.
- Rectus femoris: Attached to the patella.
Hamstrings:
They are three muscles in the back of the thigh, affecting the movement of the hip and knee. They start under the gluteus maximus muscle behind the hip bone and connect to the shinbone at the knee. They consist of:-Bicipital femoris: Starts in the thigh area and extends to the head of the fibula near the knee
-Semimembranosus muscle: This long muscle extends from the pelvis to the shin.
-Semitendinosus muscle: It also works to bend the thigh and knee.
Gluteal muscle:
It consists of three individual muscles:- Gluteal major: It is the largest muscle and originates from the coccyx and attaches to the thigh bone.
- Gluteal medius: It is located on the outer surface of the hip and attaches to the thigh bone.
- Gluteal minimus: It is located below the gluteal medius.
Calf muscle:
It is the second heart of the body, so it performs the same function as the heart, which is pumping blood. It consists of:- Gastrocnemius muscle: One of the large muscles in the leg, and it is connected to the heel.
- Soleus muscle: This muscle extends from the back of the knee to the heel.
- Plantar muscle: It is a small muscle that is superior to the gastrocnemius muscle.
Leg workout day for beginners :
There are several exercises for the leg muscle to choose from, and since you are a beginner you may get lost in choosing the most appropriate and effective exercises to start with. Well, I will give you 4 exercises that target all angles of the leg muscles, but with light weights.
Before starting the exercises, do not forget to warm up all the muscles, especially the lower part, for a period ranging between 10-15 minutes.
2 . leg curl machine for the hamstrings : ( 3 sets ) ( 10-12 reps )
.webp)
3 . leg press machine works all the lower body : ( 3 sets ) ( 10-12 reps )
.webp)
4 . calf raises : ( 3 sets ) ( 12-15 reps )
Leg exercises are considered one of the basics of bodybuilding and improving physical fitness. They also work to strengthen muscles, develop the appearance of the body, and reduce the risk of injury. Therefore, you must focus on the correct exercise technique, (eat healthy) and appropriate food, and provide adequate rest for the muscles.
Before starting the exercises, do not forget to warm up all the muscles, especially the lower part, for a period ranging between 10-15 minutes.
exercises :
1 . leg extension machine for the quads : ( 3 sets ) ( 10-12 reps)
2 . leg curl machine for the hamstrings : ( 3 sets ) ( 10-12 reps )
.webp)
3 . leg press machine works all the lower body : ( 3 sets ) ( 10-12 reps )
.webp)
4 . calf raises : ( 3 sets ) ( 12-15 reps )
Leg exercises are considered one of the basics of bodybuilding and improving physical fitness. They also work to strengthen muscles, develop the appearance of the body, and reduce the risk of injury. Therefore, you must focus on the correct exercise technique, (eat healthy) and appropriate food, and provide adequate rest for the muscles.