How Can You Build Up The Athletes Legs?

How Can You Build Up The Athletes Legs?

This revolutionary program will teach you to move better and will help you develop more muscles. So, how can you build up the athletes legs?

When the time has come to go to the body-building, it is attractive to want to forget the training of body’s bottom. After all, we wear pants to work. But this reducing approach limits the rate of muscles which you can build of at least 50 % (think of that).

how can you build up the athletes legs

Good news: you have only a step to be crossed to obtain great physical improvements. Indeed, you can now adopt this unique training of legs, followed by certain athletes of the league NLF of American football. By putting your legs to the test, you will build kilos of muscles. And you will burn tons of calories and will improve your play in any sport. And you will have the best legs of your life.

The Program

Make this program, established by two parts, three days a week, by resting you at least one day between the sessions. Realize the plan A, designed to improve your speed and your explodability, twice a week. Make the plan B once a week to stimulate the volume and the strength.

Always alternate both plans. The good strategy: make the plan A with your training for the body’s top, and only the plan B (yes, this distribution is a challenge!).

Plan A: The power

Make 3 series of 6 repetitions for every exercise, by resting you 60 seconds between the series. Move as fast as possible, by keeping a correct movement.

1- Explosive gone up on a bench

Explosive gone up on a bench

Realize the ascents on a bench, but by rocking arms in an explosive way and by jumping to take off.

Land with a foot on the support. Come down again slowly towards the ground. That establishes one repetition. Make all your repetitions on one side, then change leg.

 

 

 

 

2- Squat on a bench

Squat on a benchStanding, in the face of a bench, bend slightly knees and jump on the support.

Land as slowly as possible, by folding legs. Come down again and repeat.

 

 

 

3- Twist jump on a bench

Twist jump on a bench

Realize the ascents on a wide bench, but by jumping. Revolve to land on bench by being perpendicular in the starting position.

Come down from the support and begin again.

 

 

 

Plan B: Muscle volume and strength

Realize 3 series from 6 to 8 repetitions for every exercise, by resting you from two till three minutes between the series. For every exercise, keep to set two at three seconds to come down. To increase the difficulty, add of the resistance by holding barbells at arm’s length.

1- Gone up on a bench

 Gone up on a bench

Take a pair of barbells in hands. Standing, in front of a support about 50 centimeters high, place the right foot above.

Grow on the right heel to go up on the bench, but without putting the left foot. Get down again slowly the left foot and put it on the ground. That establishes a repetition.

Make all the repetitions with the right leg then change aside.

 

 

2- Crossed gone up on a bench

Crossed gone up on a benchTake place next to a bench (the support in your left), a pair of barbells in hands. Place the right foot above, with the right knee bent at 90 degrees.

Grow on the right foot to rise on the bench, without putting the left foot. Maintain the position, then invert the movement. Execute all the repetitions to the right, then turn and begin again with the left leg.

 

 

 

 

 

3- Gone up on a bench with raised of the ground on a tense leg

Gone up on a bench with raised of the ground on a tense leg

 

 

Gone up on a bench with raised of the ground on a tense leg.

 

4- Rise of the pelvis on a leg

Rise of the pelvis on a legLengthen on the back, with the left heel on a bench and a bent left knee. Unstick the right leg of the ground, without it touches the bench. Then raise the pelvis of the ground to form a straight line going shoulders to your left knee.

Debase your body slowly to return at initial position and execute all the movements on this side before changing leg.

5- Push of pelvis with fitness bar

Push of pelvis with barrePlace the top of your back against a bench, the bent knees and feet were put in flat on the ground. Put a bar loaded across the body, on your hips, the buttocks near the ground.

Then squeeze the buttocks and raise the pelvis to form a straight line going from knees to shoulders. Return at initial position and repeat.

 

 

 

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