7 Лучших Упражнений для Быстрого Роста Мышц Ног

➤ For a training plan, online training, and high-quality vitamins for muscle growth, contact us on Telegram: https://t.me/strongsilence92 ➤Our Telegram channel with articles and audio podcasts on training and nutrition: https://t.me/strongsilence92 ➤For advertising inquiries and collaborations, or to order promotional posts, pre-rolls, and post-rolls, please email us at: [email protected] Materials used: 🎬 Video (Footage Credits): •BIOMACHINE: https://bit.ly/2Suxg7T •Gravity Transformation - Fat Loss Experts:    / gravitytrainingsol   •Jeff Nippard:    / icecream4prs   •Jeremy Ethier:    / @jeremyethier   Overusing the same exercises for certain muscle groups while neglecting others is the biggest mistake made after skipping leg day. Health, strength, and beauty depend on balanced muscle development, so we need optimal exercises that give all the major lower body muscles adequate attention. Squats, for example, primarily involve 75% of the quadriceps, with the remaining 25% coming from the glutes. Not to mention that in addition to the muscles listed above, we have three more muscle groups in the back of the thigh, as well as the adductors, which are quite challenging to engage even with wide-stance squats. Therefore, today we'll cover the seven most effective exercises for each leg muscle group. 1. I just want to say that squats alone aren't enough to fully develop your leg muscles, but without them, you're unlikely to build big and, most importantly, functional legs, so I'll put them first today. As I said, squats work the quadriceps and glutes the most, but other muscle groups are also seriously engaged, but mostly as stabilizers. When you sit down, the hamstrings are under intense tension, and their stretch determines how straight your back will be and how much your pelvis will tilt at the bottom. Therefore, before squats, we thoroughly warm up our hamstrings with exercises like hyperextensions and bends (with a straight back). This will make it easier to maintain a straight back arch at the bottom, which will protect you from unnecessary injuries. 2. The next exercise is almost as effective as squats, but it still requires preparation, which is precisely what squats do. And now I'm talking about Bulgarian split squats. An extremely useful unilateral exercise for balanced leg development: this variation shifts the load from the front to the back, activating the hamstrings and glutes more than a regular squat. Bulgarian split squats activate the glutes and hamstrings better than regular squats. asymmetrical weaknesses. They also don't stress the lower back, but rather relieve stress. 3. No other movement hits the hamstrings as specifically as the deadlift or the Romanian deadlift with almost straight legs. Guys, this movement is a must-have, and it can only be replaced with one movement, which, by the way, we'll also discuss later in this video. It's a champion for hamstring activation. 4. For example, Dwayne Johnson can't complete a leg workout without doing a glute bridge, which he does with over 200 kg (440 lbs). Glute activation in a squat isn't that great – 50-70% of maximum voluntary contraction – but a glute bridge forces them to engage almost completely. This movement primarily activates the gluteus maximus and hamstrings. 5. And if you're still training at home and are frustrated that you can't build your hamstrings at home, I have good news for you: you can do it even better with a bodyweight exercise, like the Romanian deadlift, or Russian bends from the knees. 95% of people can't do this exercise on their first try. 6. The next movement, which I don't often see in gyms, is reverse lunges. It's much more effective than traditional forward lunges, and it's also good because it relieves much of the stress on the knee joint, unlike regular lunges. 7. Another movement that really engages the adductor muscles is the sumo deadlift. These muscles are often ignored, which can lead to some problems. The adductor muscles stabilize the pelvis when supporting both limbs, thus playing a crucial role in assuming certain poses. The main problems that arise from not training the adductor muscles are (impaired pelvic stability, weakened abs and glutes, and an "anterior" pelvic position). This includes swaying from one foot to the other.