exercises routine for legs and buttocks in the gym
It is easy to push heavy weight in some of these exercises, however, it is much better to start with little weight and focus on good technique. As your strength increases you can add more weight.
Sitting with your legs outstretched
this works the muscles of the front of the thigh. With your back against the machine, your legs should be under the platform, just above your ankle. Lift the weight smoothly, pause before locking your knees, and then slowly lower to the starting position.
3 sets of 10 to 12 repetitions is ideal for this exercise. You can also reduce the weight and work of one leg at a time.
twins:
the muscles at the back of the leg are worked. Stand on the tips of your feet, with the weight cushions resting on your shoulders. Get up on toes as high as you can go, pause, and then slowly lower until the heels are below the rest of the foot. Pause and repeat.
2 to 3 sets of 12 to 16 repetitions, it is recommended, from a small weight, you could find this easy to do with more weight, but if you are not used to it it will be complicated to walk the next day.
There is also the variable of this exercise that is performed while sitting in this machine, the movement is exactly the same.
Work adductors with cable and pull hijacker.
The muscles of the inner and outer thighs are worked. With your foot on the strap, the goal is to move your foot and get back to the side without problems. You work one leg first and then turn around and the face is to the other side to work with the kidnappers. Repeat with the other leg.
Perform 2 sets of 10 to 12 repetitions with a light weight.
press:
Work the quadriceps and buttocks. Most people can handle the heavyweights on this team, but the next day walking will be torture. Position yourself on the machine and push until your legs are straight, avoid blocking your knees. Pause, and after resisting the weight slowly lower. Stop when your legs are at 90 degrees, pause, then repeat.
Target of 3 sets of 10 to 12 repetitions, the first set with the feet together, the second with the feet in the width of the shoulders, the third set with the feet apart. These different positions work from the muscles differently.
Machine with hoops:
It works the hamstrings, which are the large muscles at the back of the thigh. Use a light weight and perform the exercises gently as many people suffer hamstring damage easily.
2 to 3 sets of 10 to 12 repetitions is ideal.
Tensioning cable:
Work the buttocks and hip flexors. Connect the foot strap around the lower leg, just above the ankle joint, and slowly pull the wire back. Pause, and then come back slowly.
Be sure to stand and keep your back straight throughout the exercise. Perform 2 sets of 10 to 12 repetitions with each leg – facing forward for the buttocks and backwards for the hip flexors.
Thrusts:
This exercise works almost every muscle in the lower body. These can be done either using a Smith machine, or with weights. Start slowly to give your body time to get used to this movement.
Step forward, and lower your leg backwards until you almost touch the ground. Be sure to keep your knee behind your toes on your front foot. Use the front foot, push up back to a standing position. Perform 2 sets of 10 to 15 repetitions with each leg.
Adductor machine:
Configure the machine so that your legs are not too far away. Keep your legs and back in contact with the machine at all times, and control usage, slowly opening and closing your legs.
Perform 2 sets of 10 to 12 repetitions at a light weight.