Selen Dar

Muscle-Building Workout and Diet

Here’s a million-dollar question for ya: what’s
the secret to looking buff and strong? I guess a broad muscular chest, massive arms,
and a popping six-pack, right? But you can’t forget about Leg Day! Come on, guys, you don’t wanna look like
you’re walking around on toothpicks! Forget the gym, and just give this quick at-home
leg-building workout a try! Starting with… 1. Walking Lunges
Take a big step forward on your right foot. While doing that, bend your left leg so that
your knee almost touches the floor. Then, with the help of your right leg, move
your body into the next lunge. This time, your left leg should be in front
of you, and your right leg will bend toward the floor. Do 3 sets of walking lunges with 12 reps each. And remember to take a 30-second rest after
each set. When doing this exercise, the muscles in the
front of your leg work the most since they have to move your whole body up and forward. This not only strengthens all the leg muscles
but also improves your balance and stability. 2. Regular Squats
Stand straight with your legs shoulder-width apart and your feet parallel to each other. Bend your knees to slowly lower your body
toward the ground. Imagine you’re about to sit down in an invisible
chair. Go as far down as you can with your elbows
touching your knees. Keep your chest and head upright and make
sure your knees don’t go beyond your toes. Stay in this position for 3 to 5 seconds,
then stand back up by pressing through your heels. Most of all, squats work your calves, hamstrings,
and quadriceps, but they’re also pretty effective for building up your abs and strengthening
your lower back and glutes. Besides, they’re a great way to burn tons
of calories really fast, maintain your heart health, and improve your lung capacity. Do 3 sets of 12 reps each, but no rest in
between – you should immediately move to the next exercise, which is… 3. Squat Jumps
Squat down like you did in that last exercise by lowering your body so that your thighs
are parallel to the ground. Stay in this position for at least 3 seconds. But this time, you’ll launch yourself upward
from the squat. When you jump in the air, lift your arms up
over your head. Return to the squat position, then jump again. And, sorry, no breaks between the jumps! 3 sets of 12 will be perfect for this one
too, and feel free to take a 30-second break to rest between sets! This exercise helps tone your calves, quads,
and hammies (mmm, ham…) as well as your glutes and core muscles. It’s also cool in that it involves the arms
a little more than traditional squats and definitely a lot more cardio! 4. Split Squats
For this exercise, you can use any suitable surface: a sofa, chair, your bed. The main thing is that it’s stable enough
to hold some of your weight and won’t fall over as you’re doing the exercise. Stand with your back to the piece of furniture
of your choice and rest your right foot on it, laces down. Slowly squat down with your left leg until
your right knee almost touches the floor. Hold it there for 3 seconds (whoa! try to
keep your balance!), then, with the strength of your left leg, stand back up. Do 3 sets of 12 reps on each leg, with no
rest when you change legs. A 30-second break between sets is ok and probably
much-needed! This is a great lower-body exercise since
squatting deeply with just one leg really targets the stabilizer muscles and, as a bonus,
improves your balance! Also, feel free to hold a dumbbell in each
hand if you wanna take this one up a “step” heh-heh! 5. Squat Pulses
Get into the starting position for a squat (feet shoulder-width part, pointing ahead,
and all that jazz). Again, go down into a squat until your thighs
are parallel to the floor. But this time, when you hit the lowest point
in your squat, do a few “pulses” by moving your hips up and down for about 5 seconds. Then return to the starting position. The trick is that when you do the pulses,
you constantly engage and stimulate your leg muscles. Plus, you can hold the movement longer and
tire your muscles in a different way than when you do just a standard squat. Shoot to do this exercise for 1 minute straight,
and take a 30-second break before moving on to… 6. Elevated Calf Raises
Yes, let’s give those thighs a breather and work on your calves! Stand on a fitness block with your heels hanging
off. (If you have a staircase, the first step will
do too.) If it’s hard to keep your balance, hold onto
something like a nearby wall for support. Lift your heels so that all your body weight
is put on the balls of your feet, then lower your heels toward the floor as much as you
can so that you feel a nice stretch in your calves. Do 3 sets of 12 reps with a 30-second break
between sets. As always, a dumbbell in your free hand will
take things up a notch, which is an especially useful trick once you’ve built up so much
strength that your body weight is no longer enough. This exercise will have your calves looking
bigger, stronger, and more defined. Plus, it increases your ankle strength, so
you won’t be as prone to spraining or twisting them. 7. Lunge Jumps
Start by standing with your right leg forward and your arms crossed over your chest. Bend your knees and lower your body into a
deep lunge. Your left knee should almost brush the floor. Then, like a spring, jump into the air, fully
extending your legs. While you’re mid-air, switch legs, bringing
your left leg forward and your right leg back. Land in a lunge and, without a break, launch
your body up into the next jump. Lunge jumps develop your lower body strength
and endurance by targeting the quadriceps, hamstrings, calves, glutes, and hip flexors. Besides, it’s a perfect cardio exercise, and
it stabilizes your core, improves your coordination, and builds ankle stability. Do this exercise for 1 minute if you can,
then go straight to… 8. Step Ups
For this exercise, you’ll need a bench, an aerobic step, or anything sturdy enough and
about knee-high. Stand in front of the platform you’ve chosen,
with your feet parallel and shoulder-width apart from each other. Put your right foot on the platform, and by
pushing through this foot, propel your body into the air until your left foot ends up
next to your right one. Pause for a couple of seconds, then lower
first your left leg and then your right one back to the floor. This exercise works pretty much every muscle
in your legs as well as your glutes for an added bonus! (Can’t have strong muscular legs under a
flat tush, now!) Do 3 sets of the exercise with 12 reps for
each leg. Remember to complete the reps on one leg before
moving to the other. Don’t take a break when you switch legs,
but feel free to rest for half a minute between sets. You should also know that this exercise can
be a bit tough on the knees. So be sure to do everything slowly and controlled. 9. Single Leg Bridge
Lie down on the floor with your arms by your sides, your legs bent at the knee, and feet
flat on the floor. Now lift your right leg into the air. Keep that knee bent slightly. Tighten your core and glute muscles and lift
your hips off the floor so that your body forms a straight line from your shoulders
to your left knee. Hold that position for a couple seconds, then,
without lowering your leg down, return to the starting position with your back on the
floor. Don’t switch to the right leg until you do
all the reps for the left one, which will be 12. And, of course, 3 sets for each leg will do
it! The single leg bridge is a great exercise
to work all three glute muscles, train your hamstrings, and strengthen your lower back. If it seems too easy for you, do this exercise
with a barbell or dumbbell lying securely across your hipbones. And make sure to avoid the most common mistakes
people make while doing single leg bridges. First of all, don’t arch your back when you
lift your hips in the air. Otherwise, you can end up with a nasty back
injury! Also, don’t let your hips sag or rotate – keep
everything controlled and tight. (You have to use your muscles for that!) What exercises do you use to train your legs? Let me know down in the comments! If you learned something new today, then give
this video a like and share it with a friend. But – hey! – don’t go squat-jumping away
just yet! We have over 2,000 cool videos for you to
check out. All you have to do is pick the left or right
video, click on it, and enjoy! Stay on the Bright Side of life!

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