The legs. We all have something to complain about. One has 'satépicks', the other fat knees, bony knees, full calves, almost no calves or of course the eternal suffering called cellulite. Do something about it!
A bit of genetic material is important in having killer legs, because there is a lot of genetic material in it. But you can certainly grow nice legs. It is important to grow muscles; whether you want them to be more formal or slimmer. Calf muscles, hamstrings, the muscles on your thigh and basically your buttocks are also part of your legs. That is why buttock and leg training usually go hand in hand. I started out with pretty 'shapeless' legs and a flat ass and I now have trained legs with a calf and a ball of buttocks. And if I can, you can do it too.
You can do the exercises below at home. But if you want fast and rigorous results, I always recommend using weights. Ask the instructor in the gym how to use those dumbells, barbells and devices, look a bit on YouTube or follow a lesson Body Pump. When you adjust your food, you will notice results very quickly.
Walking Lunges
A heavy but very effective exercise. You can do this exercise with your body weight, but if you have weights in the neighborhood; take them in your hands. Everyone can start with 5 kilos in each hand. Make 10 steps and repeat 3 times with half a minute of rest in between. Watch this video to see how it should be done.
Squats
A 'squat' (knee flexion) can be done in different ways. In the gym you can put a barbell (heavy rod with any weights on it) in your neck or on your shoulders (front, is more difficult). You can also do a squat against a wall. With a squat you train your upper legs and your buttocks. During the exercise, try to make at least a 90-degree angle with your knees and preferably go deeper. Make sure that your knees do not go past your toes. Make three sets of 10 squats. Watch this video with explanation.
Jumping rope
It seems so easy, but jumping rope is harder than you think. Logical, because it is incredibly heavy. Just try to stop non-stop for 10/15 minutes. You train all of your legs, but also your back, stomach and arms. An overall, fast work-out, in which the heart rate goes up considerably. Try jumping for 5x2 minutes and keep resting for a minute. That way you burn a lot of fat and build up your muscles in your legs. And a rope? You can buy it, make it yourself or invent it, because without rope this is possible too.
Running
Buy a pair of good running shoes and go into nature! You do not need more. Follow a schedule and once you have a good basic condition, you can follow interval training sessions with which you burn fat. If you really want to 'shape' your legs, do not forget to do strength training in addition to running.
A bit of genetic material is important in having killer legs, because there is a lot of genetic material in it. But you can certainly grow nice legs. It is important to grow muscles; whether you want them to be more formal or slimmer. Calf muscles, hamstrings, the muscles on your thigh and basically your buttocks are also part of your legs. That is why buttock and leg training usually go hand in hand. I started out with pretty 'shapeless' legs and a flat ass and I now have trained legs with a calf and a ball of buttocks. And if I can, you can do it too.
You can do the exercises below at home. But if you want fast and rigorous results, I always recommend using weights. Ask the instructor in the gym how to use those dumbells, barbells and devices, look a bit on YouTube or follow a lesson Body Pump. When you adjust your food, you will notice results very quickly.
Walking Lunges
A heavy but very effective exercise. You can do this exercise with your body weight, but if you have weights in the neighborhood; take them in your hands. Everyone can start with 5 kilos in each hand. Make 10 steps and repeat 3 times with half a minute of rest in between. Watch this video to see how it should be done.
Squats
A 'squat' (knee flexion) can be done in different ways. In the gym you can put a barbell (heavy rod with any weights on it) in your neck or on your shoulders (front, is more difficult). You can also do a squat against a wall. With a squat you train your upper legs and your buttocks. During the exercise, try to make at least a 90-degree angle with your knees and preferably go deeper. Make sure that your knees do not go past your toes. Make three sets of 10 squats. Watch this video with explanation.
Jumping rope
It seems so easy, but jumping rope is harder than you think. Logical, because it is incredibly heavy. Just try to stop non-stop for 10/15 minutes. You train all of your legs, but also your back, stomach and arms. An overall, fast work-out, in which the heart rate goes up considerably. Try jumping for 5x2 minutes and keep resting for a minute. That way you burn a lot of fat and build up your muscles in your legs. And a rope? You can buy it, make it yourself or invent it, because without rope this is possible too.
Running
Buy a pair of good running shoes and go into nature! You do not need more. Follow a schedule and once you have a good basic condition, you can follow interval training sessions with which you burn fat. If you really want to 'shape' your legs, do not forget to do strength training in addition to running.
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