5 errors in leg and buttock training

It is women and girls who try to give proper attention to their buttocks and Hips in training. This is the area of the body that causes the largest Concern in terms of aesthetics. It's time to deal with some Moments of training this problematic for many groups of muscles and voice often Encountered errors in the training of legs and buttocks. Think about whether you are familiar Some of these misses.

1. Ignoring the very training of the feet. In a hall it is often necessary to meet girls and Women who do not have a complete training plan. They simply Come to try all the simulators at once and at the same time think that the more, the better.

Women persist in training their muscles with isolated exercises:

Extension, reduction, retraction of legs in simulators, etc., etc. But for some reason not Think about what is needed for our legs, hips and buttocks, so that their shapes Have approached perfection. Let's dig a little into the anatomy. Muscles of legs are divided into four main groups: 1) Buttocks (large, small and Mean gluteal gland); 2) Anterior hip group (quadriceps femoris: straight Muscle of the thigh, inner wide muscle, outer broad muscle, medium wide Muscle and sartorius muscle); 3) Hind femora (biceps femoris); 4)

Muscles of the leg (triceps muscles of the lower leg: calf, soleus, plantar).

For the harmonious development of the lower body, it is necessary to train and strengthen all Group of muscles in this area. Unbalanced approach to training the muscles of the buttocks, thighs And shins can lead to imbalance and / or weakening of certain muscle groups. it Can cause negative changes in the body and increase Probability of injury during training, sports and other activities active rest. Muscles of the legs occupy a large percentage of all the muscles of a person,

So they need to pay due attention. You must have one day in Week, purposefully dedicated to the feet.

2. Lack of basic exercises for the legs. Perhaps, many devote the day Training of the legs, but basically this workout takes place with the implementation of local Exercises, which in turn does not bring you closer to the goal. According to the existing

Our days of theory, exercise stimulate a reduction in the fat mass of all Body, not its individual parts. You can not lose weight only in those places where you think It is necessary. If you are purposefully performing isolated

Exercises for the legs and buttocks, the muscles in this part of the body will be strengthened and become more Elastic. You can have strong buttocks, but no one will notice it until You will not get rid of excess fat on your whole body. It is easier to achieve this The combined effect on the muscles of the lower body by means of Inclusion in the training of basic and local exercises, and, of course, compliance with Diet. Basic exercises - your main trump card in the fight against subcutaneous fat in Problematic places. Such exercises are complex movements, which means, That they work out entire groups of muscles, even if the focus is on a separate region. So your task is to include in your training program basic Exercises, such as squatting with a barbell, deadlift on straight legs, bench press Legs in the simulator, attacks with a barbell on the back. If you want to have further Tight legs and buttocks, you will have to master them all.

3. Wrong technique. Even if you decide to include in your training basic Exercise, not everyone can do it right. The most common Errors are the inability to keep the back straight, lack of a controlled Trajectories of knee joints and abnormal breathing during exercise Exercises. But the right and competent technique increases the efficiency of your Training and minimizes the receipt of various injuries. So do not stint on

A couple of personal trainings - a competent coach will teach you the right Technique.

4. Too often leg training. If you have no experience in training, nor A familiar experienced trainer, then, perhaps, you do not even suspect that you are tired After training the muscles need three days to recover. If you Exercise daily, not allowing the muscles to recover, they will never acquire Desired shape and tone. Moreover, in addition to the 96-hour interval between training sessions Certain group of muscles, it is desirable not to train the same group of muscles more often Once a week, except if you are a professional bodybuilder. Many Now they thought about how it's like to train a muscle group just once a week?

Believe me, this really works, since it is justified from the physiological point of view Vision and confirmed by biomechanical research of physical exercises. Giving the muscle a whole week to recover after a very intense workout, you, Undoubtedly, you will see the result very soon. Do not forget that the whole body Man works as a single mechanism, and by training the muscles of the legs, you do not load Only them, but also the accompanying muscles-synergists and antagonists, which indirectly Participate in the work on flexion and extension of knee and hip joints, as well as The nervous system, which is responsible for contraction of muscles. Do not be afraid to give muscles relax. Rest is not less important for the result

5. Absence of periodization of the training process. To begin with, we define the concept Periodization. The simple language is the absence of a diverse cyclic, Systemic approach in muscle training. As a rule, the majority of trainees Perform monotonously repeated simple exercises on the muscles of the legs, which in their Turn does not give the desired result in training. With monotonous training There is an adaptation of muscle fibers, as a result of this the muscles become Unresponsive to the same exercises, and the infinite increase in the working Weight is impossible, since the forces of man are not unlimited. Therefore, it is important to remember and know, That success depends on the application of various principles of training (see training Principles of Joe Vader) and control of pulse zones. Thus, the compilation A competent split-training program, which includes all muscle groups, Systematic use of basic exercises and lack of fear of such

Correct technique when doing exercises, using the principles of training Joe Vader is the shortest way to elastic buttocks and slender legs. Build your Training process correctly! And come up with everything wisely. Only so you are waiting Immediate result. Good luck with your training! for fitness

anwar

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