If you’re getting into training and you’re worried that your legs are lagging behind your other body parts, you’ll want to make sure you take the right steps to develop your wheels in the most effective and safe manner. Check out these five tips for understanding the benefits of leg training as well as the importance of function and form.
LEG TRAINING HELPS YOU GET THE IDEAL BODY AT ANY AGE
WARM UP, THEN STRETCH
Going directly into stretching with cold muscles will do more harm than good and leave you open to injury that could sideline you for a while. Always make sure to do a decent warm up prior to stretching. This will ensure that the blood is circulating throughout your legs and allow the muscles to stretch easier without tearing.
SQUATS ARE STAPLE
There is no better exercise for overall leg development than squats. It is one of the big three in powerlifting, and for good reason. Squats strengthen and build legs as well as ancillary muscles (stabilisers) in your abdomen. Make sure you’re well-accustomed to proper form and get to know your comfortable range of motion.
LEARN TO LOVE FOAM ROLLING
I don’t know what it feels like to give birth, but I’m willing to bet that the pain is similar to foam rolling your legs after leg day. Well, I have three words for you: suck it up. Foam rolling is crucial for breaking down lactic acid in the muscles, releasing muscle tension and speeding up recovery.
START YOUR LEG WORKOUTS WITH CALVES
Probably one of the most overlooked muscles in the body is calves. Really, how often do you try and show them off to impress girls? I’m guessing never. But strong calves add balance to the leg both functionally and aesthetically.
If you leave them to the end of your workout, you’ll most likely give a half-assed effort, or probably skip them altogether. With both seated and standing calf raises to make sure you get perfect muscle stimulation.
HIGH REPS, MORE BLOOD FLOW
Keep your rep range high to promote more blood flow to the many intricate muscles of the legs. Going too heavy can place too much stress on joints and ligaments. The goal here is to see results but to do it in a way that allows for longevity.
High-repetition leg training does not make you shrink as was once thought. Going to the gym and working out using less weight but higher repetition is simply the best way to go for anyone, especially those getting into gym fitness after the age of 40.