One way to gain muscle shape and perfect legs is by adding plyometric method on your leg workout program.
What is a plyometric?
Plyometric is a method that is believed to develop explosive power for athletes of sports including bodybuilding athletes.
In bodybuilding, plyometric exercise consists of several superset that can be tailored to your abilities.
Plyometric exercises more intensity shows the full force of muscle contraction with very fast response, and dynamic load and muscle elongation complex, forcing the athlete to release the full power with a high tempo in order to achieve peak perfomance.
Well, to get the perfect leg muscles, you can do leg exercises twice a week, a day of strenuous exercise (Heavy Legs Workout) and one day using plyometric exercises (Plyo Legs Workout).
The following training methods to make your leg muscles perfectly:
Plyo Legs Workout
Superset 1:
Barbell Front Squat
- For safety use the squat rack
- Place the barbell on the rack that has been adjusted to the height of your chest.
- Then hold the barbell from the bottom with the hands crossed and bend your elbow
- Then lift the barbell from the rack and the rack away from the shift a
- Begin the squat movement by bending your knees about 90 degrees
- Then stand back and repeat as many as 4 sets x 15 reps
Box Jump
- Prepare a gym box (box)
- Stand relaxed in front of the box
- Then jump to the top of the box with both feet landing simultaneously
- Then jump back to the starting position and repeat as many as 4 sets x 25 reps
Superset 2:
Rear Dumbbell Lunge
- Stand up straight by holding a dumbbell in both hands at the side of your body (starting position)
- So far backward pull one of your feet with your elbows bent legs (legs bent back until almost touching the floor and angled front legs parallel to the thigh)
- Then return to the starting position and repeat on the next side
- Perform 4 sets x 15-18 reps on each leg
- Position the body such as the movement lunge with one leg behind and elbows bent
- Make sure your front knee bent until the thigh is parallel to the rear legs and knees almost touching the floor
- Then jump up straight legs, swinging both legs in the air
- Then drop back to a position such as the lunge movement
- Repeat 4 sets x 50 jumps (done with alternating feet)
Dumbbell Step Ups
- Prepare the bench (chair)
- Stand upright by holding a dumbbell in both hands
- Position your hands at your sides
- Then lift your right foot to the left foot on the bench followed so that you are standing on the bench
- Then lower your right leg and left leg followed
- Take turns with the left foot first up bench
- Repeat 4 sets x 15-18 reps for each leg
Freehand Jump Squat
- Stand with your feet shoulder-width apart
- Cross your hands on chest
- Repeat the squat with your knees bent 90 degrees
- Then jump up both legs straight and arms still crossed on chest
- Then go down to the squat position
- Perform 4 sets x 20-30 leap
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