Monday, 19 January 2015

ADVANCED LEG WORKOUTS(QUADRICEPS)

Tamil Arasan / / 0
Quadriceps muscle group are the main cause for the strong and big thighs. Having great set of quads doesn't just mean you'll look great in your swimming trunks. Stronger quad muscles will earn you instant respect. Nobody wants a pair of skinny legs, so the effective quadriceps workouts will surely produce a good sets of legs that you will be proud of. Look out for some workouts for your quadriceps.

Indian body building Advanced quadriceps workouts


ADVANCED QUADRICEPS WORKOUTS:


Classification of leg muscles

1. POWER LIFTING SQUAT:


Power lifting squat Indian muscle building
Power lifting squat

  • This is the extreme of workouts, each and every cell in your body involves in this workout. It starts by lowering yourself to the floor without bending the lower back. Instead you use your legs to lower your body, keeping your spine in a neutral position. 
  • Stand with your feet hip-width apart. Press your hip back and bend your knees. Keep your weight back on your heels, not on the balls of your feet. Your knees should stay behind your toes. Continue lowering until your knees are at 90° bend. Pause for a count then push through  your heels, extending your knees and hips.
  • The muscles involved in this workout are the quadriceps, the gluteals, the hamstring group, all the sacrospinalis muscles and all the adductors.

Frequency  :2-3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :10- failure. 


2. Front squat:

Front squat Indian muscle building
Front squat
  • Position the barbell across your anterior deltoids, hold upper arms parallel to the floor, bend your elbow, cross your toe arms, grasp the bar and look straight ahead.
  • Inhale and squat down and return to the starting point, exhale as you complete the movement.

Frequency  :2-3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :10- failure.

3. Dumbbell squat:


Dumbbell squat Indian muscle building workouts
Dumbbell squat

  • Stand with your feet slightly apart and grasp a dumbbell in each hands with your arms hanging down at your sides.
  • Look straight ahead, slightly arch your back and squat down. Once your thighs are parallel to the floor, straighten your legs to return to the starting position. Exhale as you complete the movement.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :10- failure.

4. Dumbbell squat thruster:


Dumbbell squat thruster Indian muscle building workout
Dumbbell squat thruster

  • Hold a pair of dumbbells overhead at shoulder-width apart, standing erect, palms facing each other and look straight ahead.
  • Lower your body until your upper thigh is parallel to the floor and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :10- failure.

5. Dumbbell power clean:


Dumbbell power clean Indian workout
Dumbbell power clean


  • Hold a pair of dumbbells at the floor and squat over them.
  • Extend upward lifting the dumbbell up toward your shoulder.
  • Extend your legs and hands completely, dumbbells overhead. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :12- failure.  

6. Seated leg extension:


Leg extension machine Indian muscle building workout
Leg extension machine

  • To perform this exercise sit in the leg extension machine and slowly raise the weight by extending both legs upward to the straightened position. Do not jerk the weight up.
  • Hold this position for one second. Slowly lower the weight back to the starting position. Repeat the movement.
  • When you advance you can also try "single leg extension" workout, where you should use only one leg at a time to raise the weights. Repeat the same for other leg.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :12- failure.

7. Barbell lunge:


Barbell lunge muscle building workout
Barbell lunge

  • Start by placing a barbell across your upper back, use an overhand grip slightly wider than your shoulders. Stand with your feet about eight inches apart, toes facing forward. Take a step forward(2-3 feet) keeping your abs drawn in and your upper body straight.
  • Slowly lower one knee down as if kneeling your abs drawn in and your upper body straight. Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90° angle, do not let your knee touch the ground. Lower your body to just above the floor and hold for a moment before returning to the starting position. Repeat with the other leg.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :12- failure. 

8. Dumbbell lunge:


Dumbbell lunge Indian muscle building workout
Dumbbell lunge

  • Stand with dumbbells grasped to sides lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of the front leg until knee of rear leg is almost in contact with floor. 
  • Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg. Do this workout for both your legs.

Bad form of Dumbbell lunge

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :12- failure. 

9. Dumbbell reverse lunge:


Dumbbell reverse lunge Indian muscle building workout
Dumbbell reverse lunge

  • Hold a pair of dumbbells by your sides. Step backward with one foot until your front upper thigh is parallel with the floor and your back lower leg  almost touches the floor.
  • Slowly return to the starting position and repeat the movement to complete a set.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :12- failure. 

10. Thigh adductor:


Thigh adductor Indian muscle building workout
Thigh adductor

  • To perform this exercise sit on the machine. Press your legs inward  and close it completely. 
  • Return to the starting position slowly and repeat the procedure to complete a set.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :10- failure. 

11. Bulgarian split squat:


Bulgarian split squat Indian muscle building workouts
Bulgarian split squat

  • Stand upright about 2-3 feet in front of a bench, with a dumbbell held in each hand. Extend your right foot backward and rest the top of your foot on the bench.
  • Keep your back straight and your head held up as you slowly bend your left leg and lower yourself into a lunge position. Stop lowering yourself when your left thigh is roughly parallel to the floor.
  • Slowly press yourself back up until your left leg is straight once again and repeat. Remember to switch legs and give your other leg a workout as well.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :10- failure.

12. One arm side dead lift:


One arm side dead lift Indian muscle building workout
One arm side dead lift

  • Stand besides a barbell placed on the floor.
  • Grasp the bar with an overhand grip from the center.
  • Crouching down as if you were performing a squat, bend down so your thighs are parallel to the floor.
  • Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.

Frequency  :3 sets increasing weights each set.
Rest            :1-2 mins rest between each sets.
Repetition  :12- failure.


Tags: Indian muscle building advanced quadriceps workouts, Advanced quadriceps workouts in Indian conditions, Indian body building quadriceps workouts for experienced/ advanced body builders.




Tamil Arasan


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