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Muscle-Building Workout and Diet

Watch the video until the end, because I’m going to give away the trousers from ARYS, which I’m wearing in this video. Hi & welcome to a new video. My name is Konzi and today I’m with Benni. We are going to show you the top 5 leg exercises for footballers. If you don’t his channel, yet – check it out! We start with a squat. It is important that you stand shoulder-width or a little bit wider. Your feet pointing about 30 degrees outwards. Take your elbows under the bar, not backwards, so that the upper body comes forward. Starting in this position, the knees always go in one line with the feet. Never let you knees collapsing inward. The knees slide outwards in one line with the feet so that you go parallel in the sitting position. Breathe in when you’re up to build up hull stress, go deep down and when you’re going up, you breath out. The first exercise has it already all.
What about people, who don’t have a gym nearby? Someone who doesn’t have a squat rack or power rack, can easily take a dumbbell. You go into the same position like at a normal squat, and hold the dumbbell from underneath. Breathe in when you’re up and then go down. During our first exercise, we have worked on our strength. Now we are going more to the explosive strength and do some box jumps by jumping on a bench. Just stand quite normal. It’s important, when jumping up, that your knees don’t collapse inwards, but keep standing in a neutral position. Take your arms with like you do usually, when you’re sprinting. If you are advanced, you can enlarge the distance or put the bench higher. It’s like a Ronaldo header.
Exactly. If you wanna raise the difficulty and have dumbbells with you (Konzi is working here with 2x6kg), just take them in your hands and jump off. Alright. Give me a demonstration. maximum explosive You already noticed, that it’s more difficult, isn’t it? Yes, you can feel the 12kg. Let’s come to the third exercise. Ok, now again we’re doing something for the strength. Or like you footballers say: instep. Bring your feet in this instep position and make a big step forward. In the beginning this looks quit simple, but trust me, it’s really difficult. You start in this position and go deep down and then push upwards. deep down… …and push up again. A lot of football players have different strong legs – e.g. the right one is stronger than the left – and so it’s easier to compensate a dysbalance. It’s important, that the sidestep forwards is very big. Go downwards… ..and go explosive upwards. It’s very important, that you don’t lay up everything on the cervical vertebra, but on the trapeze – like the bull neck with me. Not with me. Alright. Big sidestep… ..and go explosive upwards. Exactly. Breathing is the same like when doing squats. Exercise no 4 is again for the explosive strength. We start with pushups, do a little dribbling, go up like when doing a Ronaldo header, and then do a little sprint. You can do this outside or wherever you like to. You don’t need a gym for that. We start with two pushups, dribbling, header, sprint. Remember, when doing the pushups, that your ellbows do not go outside. A correct push up look like this. You arms don’t go away from your body, but you choose a 45° to 75° angle. two push ups Get up explosively, start with the dribbling, jump up for the header and then start the sprinting. two push ups driblling on the spot go for the header explsovely and sprint. Let’s come the fifth and last exercise for stronger legs and thighs for footballers. Now we are going to focus on the inner thigh muscles. When doing a Romanian Deadlift, you can pick up the barbell from the ground or from the rack. We lower the upper body forward and push the hips backwards. But we don’t do this with our knees pressed through. The knees are slightly bent. slightly angled knees the upper body goes down the hips go backwards Once again: the upper body goes forwards, hips backwards, the knees are slightly angled. When you are in this position, there will come a stretch in the rear thigh. Keep your back straight up. We don’t wanna do a crooked back – like this! The tension is in the back. Take care, that your head is always an extension of your spine. When you go down and put your head into your neck, then it’s not an extension of your spine. Always look a few meters in front of you, when doing the Romanian Deadlift. These are the key factors of the Romanian Deadlift. If you don’t have a barbell with you, you can do the following variation. same stance width same performance: hips backwards, upper body forwards; with the only difference that we are now having a dumbbell. That’s really good! It’s a little bit like stretching, but more extrem. I think that’s my favorite exercise. Here are the rules for the giveaway: Rate the video and let me know in the comments, which leg-exercise is your favorite. The raffle will take two weeks and the winner will be informed by a message via YouTube. Have fun! These were the top 5 leg exercises for footballers Thanks for the invitation! You’re welcome! If you wanna see more strength exercise videos check out my channel. I hope you liked the video and could learn a little bit and now have fun. See you next time!

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