Steps to Have Great Legs: Take Work and Dedication

By: Jesse Miller

The thigh is actually composed of a number of muscles which include the sartorius, the adductor longus, the abductor brevis, and the gracilis muscles. These muscles work primarily to facilitate the motions from the hip, to the extension and then to the abduction. Like the calves, the thigh is so important for body mobility such as walking, jumping and running. However, as they say, you need to perform thigh exercises for to have great legs take work and dedication. Here are three of the most beneficial exercises for your thigh muscles.

1. The leg extensions - The routine is usually done with the aid of an extension machine or through the use of a weight bench with an attachment for leg extension. You start the process in a sitting position on the machine with your back laid flat against the machine's seat and with your shins hooked behind the lifting pad. With the use of your thigh, you need to lift the weight upwards as you press against the pad until your legs are in a straight but not locked position. From that position, you need to hold it there first for seconds and then start to lower it again to the start position.

2. The squats - The squats is performed with the use of a barbell or the dumbbell or a squat machine if you can avail of one. To perform the routine, you do the start position while standing with the barbell resting at the back of the head on your shoulders. Then you have to keep your back straight as you bend your knees slowly at a 90 degree angle with the floor. As you reach the 90-degree angle, you need to hold it there for seconds and then power back to the standing position. In order to prevent injuries and accidents, do not forget to unlock the legs at the top of the lift and not to dip too low. For you to change the level of the difficulty or to change the target muscles, what you do is to change the position of your foot or the length just in between the feet. It is likewise advisable to avail of the power rack in order to perform squats safely.

3. Walking on an incline - Also, another great way is by simply walking and it very simple and practical to perform. As you know, walking is a great way to burn fats and to develop your butt and your thigh muscles. You can perform this routine either by walking in a hill or through the use of a treadmill. What you need is just fifteen to twenty minutes of walking everyday on an incline of at least ten to fifteen degrees. It may sound simple and yet there is really a degree of difficulty here particularly if you add up weight while you do the routine.

4. The long jumps - The long jumps are not just the elementary routines you know and in fact, this particular routine is really designed to develop your thighs. The rule though is very simple, you need to jump as far as you can jump and then repeat it for at least 10 jumps for two to three times per week.

There are more routines that you can perform for your thighs and one of which is by swimming.

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