THIGH MUSCLE EXERCISE

By : mfikri.arifin

THIGH  MUSCLE EXERCISE

1. Squats

It is a very good exercise if it does not say the best. Can be done with two types namely the smith machine or with free weights / free weight. Smith machine is very helpful and good load balancing as well as for beginners so that they can concentrate on the muscles trained. Position your feet should be slightly wider than the shoulders. Bend your knees and lower your body until it is parallel to or lower than a line parallel with the floor. Back keposisi original.

Tip: do not get too skewed body forward as it will weigh heavily on the lower back and reduce pressure on the thighs. Keep your back and keeps us upright.

2. Leg press

Is one of a very good exercise to build muscle mass because muscle thigh thigh can diisolsasi so that no other muscles involved. Position feet wide or slightly wider than shoulders and derive the load as far as we can. Stop the load reduction when we become too depressed waist or hips we come up from the seat. Back we push the burden to the starting position.

Tip: To get the maximum effectiveness of the exercise, use a weight that allows us to do the thigh muscles full movement up down or a full range of motion. Sometimes we burden ourselves with weights that are too heavy to look great even when the results become less good because the movement is not perfect.

3. Dumbbell lunges

By holding two dumbbells, step length and do the lunges so different front knee bent. Push back to the starting position. Repeat on the opposite leg.

4. Leg extension

This exercise can help increase muscle definition, especially the front thigh muscle just above the knee berafa. Sitting on a bench leg extension and leg position in the rear bearing support. Push and ekstensikan foot (straighten) as high as possible, hold briefly and then return to its original position.

Tip: Do not make a move cheating by lifting the hip from the seat. We can vary this exercise by placing a little heel or a little bit out into.

Exercises hamstrings muscles.

1. Stiff legged deadlift

By using the load is not too heavy and still keep your back flat, lower the load to be in front of our bodies until we feel we stretched hamstring. With just a little knee bend will help us feel better exercise, but nevertheless do not get bent back due to pressure on the hamstring will move to the lower back, especially the lumbar region back. This exercise is an exercise that does not need to use a very heavy burden because it is a difficult thing. Burden will aggravate the lower back while the hamstring muscles themselves poorly trained.

Tip: keep your back straight and parallel to the floor throughout the exercise.

2. Leg curl

Telungkuplah the leg curl machine and free weights close to your buttocks. Squeeze on the top of the movement. When you reach failure or power is out, do not stop, but do some partial movement (most) are not fully raised. This exercise can be varied between the tummy and feet.

Exercise the calf muscles (the same as the calf above)

In the calf muscles are not separated into different sections. So exercise is done applies to the entire calf muscle. Bodybuilders especially novice bodybuilders usually give less attention to his calf muscle growth. Whereas in a game the calf muscles may be the key to success for achieving victory. The calf muscles are usually not very well respond to the exercises that we do. Although a person has a large genetic calf muscle, calf muscle but is said to be good if he was also a great addition to well-defined. Difficulties in forming the calf muscles occurred because basically naturally calf has got tremendous pressure in our daily activities. Because often the pressure, the calf muscles are very strong, so j ka he did not accept the pressure very strong (stronger than the commonly accepted) and the intensity is not high, it will not respond as we expected. So the new calf muscle training effective when done as much as possible and as heavy as possible. Perseverance is the key.

EXERCISE	SET	REHARSHAL	CARGES (KG)
THIGH
1. Squats (barbell)	1	10	80 + bar
	2	10	120 + bar
	3	6-10	160 + bar
2. Leg press (45 derajat)	1	20	80
	2	10	160
	3	10	240
	4	10	320-360
3. Leg extension (one leg at a time)	1	20	Mesin
	2	10-15	Mesin (progresif)
	3	10	Mesin (progresif)

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