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Health, Drugs, Diets & Body!

Part 1 – exercises at home – 5 Exercises for leg training

If you want  to train your muscles at home often faced with the challenge to find enough effective exercises. Especially in the legs, this is often not easy.

Lunges with Dumbbells

This is why I would like to see in this article 5 fitness exercises at home, with which you put your leg muscles as effectively train can.

Lose fat and build muscle in the legs

Basically you should know that targeted fat loss in the legs is not possible. Reduction of fat the body always decides itself where it burns fat, active, we can not influence this. Still leg training has many benefits for fat loss!

The leg muscles is a very large muscle group. By setting up the leg muscles of the body burns more fat automatically. Muscles are calorie-eater. So frequent muscle means a higher calorie BMR. For this reason, should leg exercises as fitness exercises at home, missing in any case!

Important effectively train the leg muscles – 5 fitness exercises for home:

1. Lunges with Dumbbells

  • Claimed Target muscles: gluteus maximus muscle (musculus gluteus maximus), four-headed thigh muscle (musculus quadriceps femoris)
  • Supporting muscles: hamstrings (biceps femoris)
  • Note: To avoid unnecessary stress on the knee joint, always make sure to maintain an angle of 90 degrees.

2. Promoted with dumbbells

  • Claimed Target muscles: four headed thigh muscle (musculus quadriceps femoris), hamstrings (biceps femoris), gluteus maximus muscle (musculus gluteus maximus)
  • Supporting muscles: back extensors (musculus erector spinae), three-headed adductor (adductor).

3. Squats with dumbbells

  • Claimed Target muscles: quadriceps (musculus quadriceps femoris), gluteus maximus muscle (musculus gluteus maximus), middle gluteal muscle (musculus gluteus medius)
  • Supporting muscles: long head of biceps – musculus femoris bizceps (caput longum) short head of biceps – biceps femoris (caput brevis)
  • Note: of your disc sake, am very careful on your back straight throughout the exercise execution!

4. Bulgarian Squats with dumbbells

  • Claimed Target muscles: quadriceps (musculus quadriceps femoris), gluteus maximus muscle (musculus gluteus maximus), Middle gluteal muscle (musculus gluteus medius)
  • Supporting muscles: The entire core muscles.

5. Calf raises with dumbbells

  • Claimed Target muscles: twin calf muscle (gastrocnemius m.), soleus (m. soleus)
  • Note: Choose a repetition number 15-20 and eighth while the entire out possible ROM (range of motion) to use.

Conclusion

Even home is a powerful and varied leg training possible. The above five fitness exercises at home, the only need equipment, light to heavy dumbbells.

High-quality dumbbells with neat weights are usually relatively cheap to purchase and should be in every home gym!

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