Building Leg Muscle Using Barbells and Raises
December 4, 2008
In the previous article on improving leg strength, we had focussed on leg extension and press exercises for the strengthening of calf and upper thigh muscles. In the same sequence, it is also important for us to understand that the exercises for the legs must also be accompanied by raise and curl segments of exercising. In this present article, we would throw some light on performing squat as well raise exercises.
Barbell squats for the hamstrings
After performing the leg curls and leg press exercises, it is always appropriate to perform squats using barbells. The major advantage of performing the squats is that it helps to improve the loading ability of buttocks and hamstrings. To perform squats, firstly lift the barbells and slowly move them downwards till the hamstrings and calves meet each other.
Stay in this position for 3-5 secondswhile making the return rep try and move the barbell slowly and gradually back to the normal position in about 10-15 seconds. Avoid locking the knees while making these reps. An intermediate rest is always advisable in the midst of these exercise session. Make as many reps as possible, since this is an excellent exercise to improve the complete strength of most important regions of our lower body.
Seated calf raise to strengthen the soleus muscles
Following the barbell squats you may proceed with seated calf raises. Using barbell or resistance arm to increase the work out strength proceed for as many reps of raise as possible.
Trunk curl exercises
To perform the trunk curls, lie down on your back bringing your heels close to your buttocks and keeping the knees wide apart from each other. Try to curl the shoulders gradually towards the hips. Performing one third of a sit up in this position will bring a burning sensation to the abdomen. Make a few reps if possible and then take a rest for 5-10 minutes and relax.It is important that these exercises be performed only after warm up, maximum benefits are observable only if these work outs follow a preliminary leg raise or extension exercise segment.
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