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Hello Everyone, how are you all?
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It’s a day-3 of muscle building series.
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Muscle building of leg should not be ignored by anyone which most of the gym trainers miss
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I will tell you how you can train your legs perfectly
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Let’s start a video
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We will warm-up before starting any exercise
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in which I will perform leg extension
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But you need to support your back before starting it
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Whenever you will start, hold the handles properly and take full support.
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I will perform with single leg.
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Lift. Squeeze and breath out.
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Focus and do it with control.
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Whenever you complete your 15 repetitions.
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Start performing it with another leg.
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But you need to know that you have to perform this exercise with full range motion.
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so that you can feel it in your chords.
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As soon as you complete your 15 repetitions from both legs
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that will be your one set.
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and you have to perform two sets in warm-up.
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After warm up the first exercise I am doing will be
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01:44.1
Frog Squats.
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For which I am using smith machine.
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Very carefully you have to do it.
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First, you stand in middle of bar.
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Then, your both legs will be folded and foot will be out.
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Then, your ankle must be straight below the bar.
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If that will be parallel it will be okay.
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Now we will see the difference between normal squats and frog squats.
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In frog squats, we will go down all the way.
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When you will go down, you have to hold your lower back tight.
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And then you will go little up, then down & full up.
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When you will come up you have to breath out.
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I will show you the right way.
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We have to do 12-15repetitions in first set.
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Then in second and third set we will increase the weight.
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and will do 10-12 repetitions.
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Total we have to do three sets
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Before next exercise, I want to thank each one of you for making our muscle building e- book huge success.
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Thank you so much.
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If you have not ordered your e-book yet.
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You can order it from description link.
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Your e-book will look like this “road to muscle building”
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and you will get detailing about everything
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The people who don’t want to invest in online training and postal training
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should invest in this e-book.
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After doing frog squats, second exercise will be
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Barbell Squats.
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This exercise has so many benefits, which you all should do it.
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Lift the bar.
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Take the back steps.
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Make a space for you.
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The distance between both feet must be of shoulder width.
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Your forefoot must be little out.
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We will soften the knee And distant the pelvic bone.
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Sit parallel to the ground.
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Here you need to know that you don’t have to go down completely.
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Because it will give you strain in the back.
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So, sit parallel to the ground.
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Go up, squeeze your chord and breath out.
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You have to perform it in control way
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Whenever you sit your chest must be lifted
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and you cant see down.
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I will suggest you to do atleast 4 sets.
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And keep increasing weight in each set.
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Also try to do 10-12 repetitions in every set.
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Third exercise will be front squats.
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In which I will keep barbell in front.
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After, I will do this exercise with parallel width,
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my both forefeet will be straight.
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From here, we will perform the same way we perform the normal squat.
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Knee must be soft, pelvic bone must be distant
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and sit parallel to ground.
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While sitting you must tighter your lower bone,
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Lift the chest and you can’t see down.
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So, means, go back, lower back tight, lift chest
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and see straight.
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Focus and control,
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full range of motion.
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I have to do three sets, and in each set
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I will increase the weight
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& will try to do 10-12 repetitions.
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Next exercise, Somo squats.
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I will use barbell in it too.
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We have to give a good width to foot
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and forefoot must be out.
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After that we will hold barbell closely
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and chest lift
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core tight.
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Then, we will lift it
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You have to take care that whenever you will take the bar low
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your knee must be out
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and bar must be close to your shin
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Then you will take it up and breath out
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Just make sure your chest must be lifted
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and chord tight.
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Bar must not go distant from your body even for one second.
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Whenever you sit down your knee must be out.
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We will do two set of this exercise
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But we will try to do a greater number of repetitions.
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Fifth and last exercise has two exercise in super set
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Where I will try my leg to get tired
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In which first exercise is leg press
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For this you just have to put your legs carefully
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and make sure you don’t put them more widely
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Put them down, open your forefoot
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And tighten your back before starting it
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Open the lock. Let the weight slowly down.
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And push from your chord’s strength.
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Squeeze your chords, do full range of motion
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and breath out
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Whenever you take it down, your both knees can go out
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When you will complete your 20 repetitions
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Then we will start our next exercise
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i.e leg extension
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But there is variation that you have to hold for 5 seconds after every repetition.
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So, sit properly, lift full range of motion,
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hold for 5 seconds 1,2,3,4, and 5 release.
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Again lift, hold for 5 seconds.
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but don’t do it very quickly
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let the muscle get tired
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Like this you have to perform 20 repetitions of this exercise
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which will be your first set and you have to do two set.
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So, we have completed day-3 of muscle building.
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I will come back with another video where we will see day-4 of muscle building.
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Tell me in the comments how you liked the video.
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Take care of your health.
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Goodbye. Namaste.
