What can be cooked from squid: quick and tasty

Today, haggard thinness is not the standard of beauty. A toned and elastic body is much more attractive. The dream of any girl is slender legs and a beautiful thigh line. To achieve this, it is necessary to work out the leg muscles well, and quadriceps training will especially help in this, although they are most often forgotten about.

The legs have the largest and most complex muscles. Someone uses the services of gyms, others choose training at home. However, without knowledge of the anatomical features of the quadriceps and the basic exercises for this muscle, it will not be easy to achieve the desired result. But with the right motivation and knowledge, it will be possible for girls to gain the required muscle volume of the legs and make them slimmer after a month of training.

The quadriceps of the thigh: its structure and function

The quadriceps is the square thigh muscle (or quadriceps muscle of the thigh), which occupies almost the entire front of the thigh. The quadriceps got the name "square muscle of the thigh" because of its structure, namely, because it consists of four muscles:

Rectus muscle: located on the middle part of the thigh, originates from the ilium, occupies the middle part of the thigh and covers the main part of the remaining three muscles.
Medial (internal broad) muscle: starts from the femur, goes along the inner (medial) part of the thigh and connects to the patella.
Lateral (external broad) muscle: also starts from the thighbone, but passes already along the outer side of the thigh and also attaches to the patella.
Medium (intermediate wide): this muscle is located between the lateral and medial on the front of the femur and connects to the patella.

Thanks to this developed muscle, a person has such a feature as upright posture. The quadriceps bear the main load of the whole body. The quadriceps perform the following functions:

static: prevents flexion of the knee joint while the person is standing;
dynamic: maintains a stable knee joint during stress (running, jumping, etc.)

Simply put, the quadriceps is responsible for flexing and extending the knee and leg, and it is also involved when the pelvis is tilted forward.

Interestingly, the quadriceps has two types of muscle fibers in its structure - fast and slow. Moreover, slow muscle fibers provide static load, and fast ones prevail in those areas of the muscle that are responsible for elasticity.

In order to correctly calculate the load and choose the best exercises for the quadriceps, you should know your own ratio of fast and slow fibers in this muscle, then the result will be much more effective. For example, in track and field athletes, football players, basketball players, slow fibers predominate.

Now that the structure and features of the quadriceps, as well as its main functions, have become clearer, you can safely start training to give it relief.

However, it is worth remembering that only the regularity of sports training and the correct technique will help achieve the desired result, whether it be exercising in the gym or doing exercises at home.

Exercises for the quadriceps

In fact, girls' legs are the strongest part of the body, so with proper nutrition and vigorous training, the result will not be long in coming if you know how to pump up your quads. The first and simplest exercise that immediately comes to mind is squats: in this case, no equipment is needed, work is going on with your own weight.

But there are other equally effective exercises. Here are some of the best exercises for strengthening the quadriceps of the legs in girls for the gym and for workouts at home.

In the gym, the best exercises are:

What is required

The leg muscles are the largest in the human body. Quadriceps exercises are performed by representatives of almost all sports disciplines. Without these exercises, you cannot achieve neither strength, nor mass, nor endurance of the legs and body as a whole. The article discusses the best basic and isolated quadriceps movements for men and women, and presents training programs for guys and girls.

Anatomy of the quadriceps

The quadriceps (quadriceps muscle of the thigh) includes four muscle bundles:

the lateral broad muscle - the largest bundle involved in all movements that are associated with extension in the knee, and forming the lateral region of the thigh;
broad medial muscle ("droplet") - is also involved in movements associated with extension in the knee joint, is responsible for the formation of a rounded, filled frontal surface of the knee;
broad intermediate muscle - located between the two previous beams, is actively involved in the work when extending, jumping, running;
the rectus muscle - the longest bundle that gives the thigh a rounded shape, is involved not only in extensions, but also in flexions, the only area of the quadriceps that is not attached directly to the femur.

Features of working with quadriceps

Correct technique plays a huge role in the work of the quadriceps. The health and condition of the knees and lower back depends on it. Sinning the technique of performing exercises, the athlete transfers the main load to other muscle groups.

Like all large muscles, the quadriceps takes a long time to recover. In most cases, it makes no sense to train her more than once a week.... The option with two leg workouts is allowed, but then they are separated: in the first, they work out the quadriceps, in the second, the back of the thigh.

The basis of the training program should be basic (multi-joint) exercises. They are designed for mass and strength, since they load the legs and body in a complex manner. Isolated movements help to detail the muscles, give them a "cut", they can also be used to warm up before heavy basic exercises.

For this reason, in the first few years of systematic training, you need to focus on the "base". And only then, having gained mass and strength, you can start grinding your legs. This does not mean that beginners should ignore single-joint movements. They are also needed, but priority is given to the basic ones. This also applies to women striving for weight loss and a spectacular silhouette. Basic movements performed in a multi-rep style are the main secret of success.

Exercises for the quadriceps

Hundreds of leg exercises. It makes no sense to list everything: the ones described in the article are enough in abundance. Moreover, most of the movements are variations of the basic ones.

Basic

This section describes the main exercises for the quadriceps. Beginners often try to stay away from them, but without a "base" nowhere.

Squats

The main and most "terrible" exercise for beginners. use most of the muscles in the body - legs, buttocks, back and abs. Even arms and shoulders can be connected - without strong ligaments of arms, it is difficult to hold a heavy barbell.

At the very beginning, focus on the execution technique. Squatting incorrectly can cause knee, lower back and neck problems. To put more stress on the four-headed, train with relatively light weights. By bending the stick with pancakes, the athlete will not be able to avoid the powerful inclusion of the buttocks and back.

Squat pattern:

Starting position (IP) - the bar lies on the trapezium (in no case on the neck), the hands hold the bar with a narrow grip (as far as flexibility allows), the chest is forward, the back is straight. It is strictly forbidden to hunch over during the entire movement. Feet are shoulder-width apart, toes are slightly apart. To get into the IP, you need to sit under the bar lying on the racks, remove it and take a step back.
You need to start the squat by pulling the pelvis back. The knees are in line with the feet - you cannot wrap your knees inward. Also try not to bring them forward with your feet.
Lower yourself to a position where your thighs are parallel to the floor. Being under-sitting, you are under-working, squatting deeper, you take the load off the quadriceps and load the gluteus muscles more.
Smoothly, but powerfully, as you exhale, return to the PI. At the top, the knees should remain slightly bent - this is a prerequisite for reducing the injury risk of the exercise.

The position of the legs can and should be varied - from a narrow position to a position slightly wider than the shoulders.

At home, the barbell can be replaced with dumbbells. In this case, the hands with the shells are lowered down.

- a similar exercise, in which the bar is located not behind, but in front. Thanks to this, the load on the four-headed is more targeted - the buttocks are involved much less.

Walk up to the bar on the racks and lock it onto the front delts. Hands are placed crosswise, helping to hold the barbell - this is the PI.
Keeping your back completely straight, squat down to parallel.
Return to the PI.

The position of the hands may be different. Trained lifters often hold the bar with their hands positioned in the style of a weightlifter pushing. To do this, you need to have some flexibility, strong ligaments and a powerful grip.

Leg press

Eliminates the work of the back and buttocks as much as possible. At the same time, the simulator makes it possible to work with a much greater weight than in squats. In order for the load to fall on the quadriceps, you need to press when setting your feet shoulder-width apart.

Execution technique:

IP - the back and head are tightly pressed against the back of the simulator, the legs are almost completely straightened and rest against the frame, the hands firmly hold the handles.
Bend your knees to form a right angle between your hips and lower legs.
Return the legs to the PI.

A variation of this exercise is the one-leg press. In this case, the weight is taken significantly less.

Hack squats

Since the back in this exercise is also tightly pressed against the back of the simulator, the quadriceps muscles of the legs receive the main load. The exercise is an inverted bench press - not the feet go up, but the body.

Execution scheme:

IP - standing on the platform, setting the legs - shoulder-width apart, the body is straight, the shoulders rest on the pillows, the hands hold the handles.
Sink down to parallel, feeling the load on the quads.
Return to the PI.

Barbell and dumbbell lunges

Lunges can be done in different ways - in the Smith machine, walking around the hall and standing still. Consider options in which the athlete stands in one place, using either a barbell or dumbbells.

Neck Technique:

PI is similar to the position when squatting with a barbell on the back.
Step forward with your right foot. The lunge should be such that the thigh of the working leg at the lowest point is parallel to the floor. At the same time, the knee of the left leg almost touches the floor and also forms a right angle ..
Return to the PI.
Swap legs - lunge with your left foot.

The disadvantage of this option is that it does not always allow you to work with the right weight.

Squats on one leg

Can't go to the gym? ... This is a great exercise for the quadriceps, with which you can load your legs without even using additional weights. However, you should not expect a significant increase in mass or strength from him. © Makatserchyk - stock.adobe.com

Unlike regular squats, this option does not require you to keep your back straight. Slight rounding is the norm. It is important to stand up with the effort of the four-headed, minimizing the inclusion of the buttocks.

Isolated exercises

These movements will not make your legs more massive, but will bring to mind what has been gained by the "base".

Extension legs in the simulator

This exercise draws the front of the thigh. Suitable for both warm-up before a heavy squat (in the format of 15-20 repetitions with light weight without refusal), and for "finishing" at the end of leg workout.

Training programs

You can train quads both on the same day with the biceps of the hips, or separately. There are many complexes on the legs. Here are the following examples (they are all suitable for both men and women):

program for weight and relief, designed for work in the hall;
home program;
slimming program.

Complex for the hall - on the ground:

Home workout complex:

The number of approaches can vary depending on the degree of training.

Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. Build the quads you've always dreamed of with the following exercises!

Convert your puny quads into powerful pillars!

Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. They distinguish a harmonious, proportional, aesthetically beautiful body from an apple-shaped body with a heavy top and thin legs.

Of course, we can't all have quads like professional bodybuilders, but we can build big, powerful, proportional and well-defined muscles that will impress anyway.

Don't waste time now so you don't regret in the future that you haven't trained your quads enough or spent little time on them. You have no idea how many athletes are soaring in their pants in the gym in the summer, only to hide the results of insufficient perseverance and discipline when pumping up their quadriceps.

Don't waste time now so you don't regret not exercising your quads enough in the future.

The quads account for a very large amount of muscle mass in our body. Their training is very difficult and takes a lot of time and effort to build at least a few grams of muscle. Intensive quadriceps thigh pumping will allow you to develop your entire body thanks to the natural surge of growth hormones and testosterone.

When doing, say, squats, the body uses a huge number of muscles to lift the weight up - the quadriceps, hamstrings, back, trapezius muscles, shoulders, and all are involved in moving and / or balancing the weight during the lift. This means general development of the muscles throughout the body, which contributes to the formation of an overall powerful appearance.

You have to ask yourself the question: Do I need this?

A bit of anatomy

The quadriceps are a large muscle group that has four heads on the front of the thigh. Let's take a quick look at these heads and their functions.

Rectus femoris muscle
It starts from the ilium, occupies the middle of the thigh, covering most of the three remaining heads.

External (lateral) broad muscle of the thigh
It starts from the thighbone, runs along the lateral side (outer part) of the thigh, and attaches to the kneecap.

Broad medial femoris muscle
It also starts from the thighbone, runs along the medial side (inner part) of the thigh and is attached to the patella. This muscle is responsible for the droplet shape of the thigh.

Intermediate broad muscle of the thigh
This muscle sits between the lateral and medial at the front of the femur and attaches to the patella.

All four heads of the quadriceps are responsible for the extension of the knee joint. In addition, the rectus femoris also flexes the thigh due to its location.

Pumping up powerful quads!

Now that you know about the anatomy and mechanisms of movement, let's figure out how to get sculpted, powerful quads. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.

Barbell Shoulder Squats

Squats with a barbell on the shoulders (the so-called ancestor-founder of all exercises for the muscles of the legs) are the main exercise for the development of impressive quads.

Stand under the bar in a squat rack and place the bar in a comfortable position at the level of your upper back on the trapezius muscle. Grasp the side bar with both hands for stability. Now get out of the rack and place your feet shoulder-width apart or slightly wider.

Very important: bend your knees before starting the exercise. Do not bend your hips or back, or you will get too much forward bend. Lower the weight until the hamstrings are touching the calf muscles or until you reach a comfortable range of motion (BP). Lift the load up using your hips first and then your knees. Do not straighten your legs completely at the top.

The range of motion is very individual. Using the full range of motion is almost the ideal way to do any exercise, but squats can cause problems with knee pain and back strain.

Following a tried and tested rule, squat down to a comfortable limit, then return to the starting position. Don't skimp and take the task seriously. Squats are very difficult exercises, but the results are worth it.

To engage your inner muscles a little more (vastus medialis), try squats with your legs slightly wider, with your toes pointing outward.

Barbell Chest Squat

To do squats with a barbell on your chest, stand so that the barbell is in front of you, and place it in the bend of your shoulder girdle on. Cross your forearms and lock the bar at the sides. Keep your head straight and your shoulders parallel to the floor. Remove the barbell, exit the rack, and place your feet shoulder-width apart.

Perform this exercise as if you were doing a squat with a barbell on your shoulders. You will find that you can keep your back a little more straight. Chest squats develop quads slightly better than traditional shoulder squats, which require stronger hips.

If you are new to chest squats and need extra stability, do them for a while on the Smith machine until you become comfortable with the weight.

If you are tall and either lean forward a lot or your heels are off the ground at the bottom, try placing two to four and a half kilograms of plate under each heel for added stability. This technique can be used for both squats.

Hack Machine Squats

To develop the outer (lateral muscle) of the quadriceps, there is nothing better than squats in a hook machine. With a moderate weight setting, stand comfortably under the pads of the machine, with your feet shoulder-width apart in the center of the foot plate. Lower until you reach full range of motion, then return to starting position.

Make sure you don't accelerate too much on the downward movement, as this will put a huge strain on your knees. Do the exercise at a constant pace. Again, as with all leg exercises, do not fully straighten your knees at the top.

Some gyms do not have this trainer, but you should not despair, because there is always a way out. Just grab a weighted barbell and hold it behind your calves (similar to deadlifts, only with weights behind the buttocks).

Straighten your back, keep your head straight, and start lifting with your leg muscles until you stand completely straight. Without straightening your legs all the way, lower the weight down to its original position, but do not touch the floor.

This exercise requires strict adherence to technique and can only be performed with a moderate weight that you can easily lift.

Leg press

Another great way to build up your leg muscles is the traditional 45-degree leg press. The advantage of this simulator is that it practically does not load the lumbar region and focuses more on the hips.

Sit on the machine and make sure the seat is pushed back enough to achieve its full range of motion. Place your feet in the center of the slab shoulder-width apart. Raise the load up without fully bending your knees and pull out the safety latches.

Lower the stove as much as possible, constantly controlling your movements, and raise it back to its original position. Try not to do half or partial reps - you are fooling yourself and not developing muscles.

If the leg press machine in your gym is constantly busy or just isn't there, you can choose another option. Many gyms have additional machines for this muscle group, including selectable weights and Hammer Strength multifunction machines.

Leg extension

For perfect isolation of the quadriceps hamstrings, an extension machine is best suited. Sit on the simulator, put your legs behind its working shoulder and lean your back against the support cushion. Adjust the calf pillow so that it fits exactly into the 90-degree angle of the foot and ankle.

At a medium pace, lift the weight and immediately squeeze the muscles at the top, then return to the starting position. Try not to keep your weight on top, as this will put more stress on your knees, especially on the patella tendon.

To pump up the upper quadriceps a bit, try the following extension. Do the exercise as above, but this time tilt your upper body forward so that at the top the angle between your torso and legs is 90 degrees or less. You will need to take a little less weight, but the result will exceed your expectations!

Lunges

Lunges are a great exercise for shaping your quads. Thanks to them, the muscles look pleasantly round and toned. While many people say that lunges engage all of the thigh muscles and develop the hamstrings and glutes in the same way, in this article we will focus our attention on how lunges can be used to train the quads.

Place a relatively light barbell on your shoulders, as if you were doing squats with the barbell behind your shoulders. Exit the squat rack and put one leg forward in front of you. Bend your other leg so that your knee is a few centimeters from the floor.

Do not touch the floor with your knee. Make sure your knee does not protrude beyond your toes, otherwise take a wider step. The other leg will stay behind at all times. After you crouch down, return to the starting upright position and place the leg you lunge with on the other. Repeat the exercise, changing legs - this will count as one repetition.

A good alternative to barbell lunges is Smith machine lunges. Just lunge with one leg and do all reps in that position. You do not need to put your foot on after each rep, do all the reps for one leg first, then change the position and repeat.

The favorite exercise for most athletes is walking lunges. They are performed in the spacious part of the hall; make sure you have about 10 meters of clear space for steps.

The essence of walking lunges is very simple - you lunge, then put your other leg forward and make the next lunge with this leg. That is, in this exercise you are constantly moving forward.

The next problematic area of body fat for women is the outer surface of the legs. The so-called spoil the silhouette in tight dresses and skirts, and look out from under the swimsuit with completely unappetizing rollers.

Recall that we have already considered all the features of getting rid of, and also compiled the top effective loads for and surfaces of female legs.

Now it’s time to tackle the outer thigh. It is better to deal with this problem area a complex of power and aerobic loads with a deficit of kilocalories. But remember! The ALL body will lose weight, it will not work to remove the volumes in one isolated area of the body. Static exercises on the outer thigh with various hangs are perfect for training.

You can complicate the performance of the exercises by increasing the number of approaches, using a gymnastic expander tape. The latter should not have too much resistance - working 15-20 times per set should be performed.

So, we present to your attention the most effective exercises for the outer side of the thigh at home.

Abduction of the leg in a kneeling position

Together with the outside in this exercise, the inner side of the thigh is also worked out. Difficulty - medium.

Starting position - lay a rug, emphasis on straight arms, legs bent at the knees. If a dumbbell is used, place it in the place where the thigh and lower leg bend;
While inhaling, we take the bent leg sideways to parallel with the floor, fix the point;
We return to the starting position.

How to remove the sides of the thighs even faster? Use weights.

At the end of the working number of repetitions, remove the weight, if used, and do 10-15 jerking movements in the same direction. Then exercise on the other side.

Watch the video for more details:

Reverse hyperextension

A fun exercise that helps to effectively load the breeches and, as a bonus, the buttocks. The difficulty is medium, it is made more difficult by the coordination check. To do this, you will need a chair with a soft seat, a bench. Also, don't forget which is one of the most effective glute exercises.

Execution technique:

Starting position - abdominal rest on the seat of the chair, grasp the side of it with our hands, legs straight, feet together;
While inhaling, we push our legs up, strongly strain the buttocks, hang for a second;
After exhaling, we return to the starting position.

More on video:

The movement should be repeated 15-20 times, with a break, in several approaches. Watch your lower back, avoid excessive bending and tension in it.

Mahi lying on its side

It can be done both lying on the floor and with an emphasis on a chair. The emphasis on the chair in this exercise will allow you to simultaneously use the inner surface on two legs at once - one in static tension, the other in dynamic. Mahi is great. The difficulty is high, it is necessary to control the position of each point of the body, do not rush, so as not to damage yourself.

Execution technique:

Starting position - lying on its side, rest on the forearm, the straight lower leg is located on the chair, and the straightened upper leg is brought forward above the lower one;
Inhaling, we swing the raised leg up as high as possible;
On exhalation, we return to the starting point.

More on video:

We perform 15-20 repetitions on one leg and roll over. We make 2-3 approaches with a break of 30-45 seconds.

Note! In the same position, you can swing your upper leg not up, but closer to the body, bending it 90 degrees.

Forward lunges

A functional dynamic exercise that works both to work out the muscles and to stretch them. Exercises for the outer and inner thighs, such as this, effectively help to lose weight throughout the lower body and. You can burden the performance with dumbbells or weights. Additionally, you can diversify it by jumping when changing legs or by supporting one side on a hill.

Starting position - legs together, back straight, arms lowered along the body;
While inhaling, step back with your left leg until the right angle of 90 degrees is formed at the knee, the left one is stretched and taut;
Return to the starting position and perform actions on the other leg.

More on video:

You need to perform from 15 to 20 times on each side, repeating the approaches 2-3 times.

Carefully! The knee of the bent leg in this exercise should in no case extend beyond its toe. Otherwise, there will be an incorrect and traumatic load on the joints.

Side lunges

Static muscle tension in these actions helps to actively burn fat and stimulate the growth of muscle fibers. , and the hated rollers of the inner surface of the thigh.

Execution technique:

Starting position - legs are wider than shoulder width apart, back straightened, gaze is directed forward;
With an inhalation, step with the right foot to the right, making sure that the knee does not extend beyond the toe and is perpendicular to the floor, the left leg is straightened, the toe and heel are pressed to the floor surface;
On exhalation, go back and repeat the effort on the opposite side.

You will see more in the video:

You can burn additional calories if, after performing a lunge, you additionally make a swing with a straight leg or cross squat back. Combination better affects the problem area and pulls up faster.

Carefully! Perform actions with great care and concentration. Ligaments that are just beginning to get used to stress are very fragile and any sudden movement can provoke a sprain or tear. If the area of the ligaments after training still hurts, give a light tingling massage and treat with a warming ointment.

Wide stance squats

Great stretching of the outer thigh is obtained with wide squats. Multi-tasking plie covers the battlefields with fat and on the buttocks, inner, front and back of the thighs, as well as excellent. The difficulty is medium, which is easy to increase with dumbbells, weights, or simply rise on toes instead of resting on the heel.

Execution technique:

Starting position - straight back and wide stance with toes turned to the side;
Inhaling, slowly lower the pelvis to parallel with the floor. We make sure that the knees do not go beyond the socks, otherwise we make the stand wider. We twist the lower back, tighten the buttocks;
Having exhaled, we get up to the starting position.

More on video:

Do 10-12 reps, rest 45 seconds and repeat the circle 2 more times.

There are so many pseudo-specialists around who, after 2 presses and 5 squats, are already starting to teach you the technique of pumping up your legs. Learn How To Build Your Hips The Right Way!

Understand, having walked for a couple of months in, you have not yet become so experienced an athlete as to forget about the technique and give advice on how to properly pump up the hips to a beginner. You have to shed gallons of sweat in the gym, go through the path of victories and mistakes, before you understand everything yourself. Until then, soak up the helpful advice from our expert!

Strong, well-built quadriceps thighs are a sure sign of great physical shape. Huge, developed can be the star of the program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportional body with prominent legs and a paunchy with slender legs. Therefore, a bunch of guys and work out in the heat in pants, hiding their flaws.

Most likely, you will not just build hips like that of professional bodybuilders, but it is in your power to make your quads dense, strong, with a clear relief, that meet all standards. Observe the correct technique and be persistent, then you won't need years for beautiful thighs.

Why swing your hips

The quads make up a huge amount of muscle mass in the body. They force us to spend countless hours in the gym, shedding liters of sweat, all in order to build a few grams of muscle and still pump up our thighs. And it's worth it: Exercising your quadriceps will allow your entire body to grow muscles through the natural production of growth hormone and testosterone.

Squats, for example, require an enormous amount of full-body work in order to manage weight: the quadriceps and hamstrings, back, traps, shoulders, and all of which help move and / or stabilize the weight during the lift. As a result, all muscles will grow. It is this exercise that will help to properly pump up your hips. You only have to ask yourself one question: Do I want this?

A Brief Anatomy Lesson

If the answer to our question was yes, and you really want to pump up your hips, let's take a quick look at the anatomy of the hips and muscle group functions so that you can visualize your body as you workout. The thigh consists of three muscle groups - anterior, medial and posterior.

The anterior thigh muscle group is most popular among athletes as a pumping target. It is made up of the quadriceps (and its four heads - straight, medial, intermediate, lateral) and the longest of all human muscles - tailor's.

Interesting fact!
The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a flat surface, but is unable to run and can only move up the stairs with difficulty.

The medial thigh group consists of three adductor muscles - long, short and large, as well as slender and comb.

The posterior thigh muscle group combines the semimembranosus and semitendinosus muscles. Want to have powerful hamstrings? Try a workout from an expert on our site site!

All the muscles in the quadriceps support the knee joint. In addition, the rectus femoris, due to its location, provides flexion of the leg at the hip joint. All this anatomical information must be remembered when doing leg exercises. For what? To understand how to properly pump up your hips and get results! Now let's get down to business!

The best exercises for pumping up hips

Now that you've learned a little about the anatomy of the thigh muscles and functions, let's dive into what makes the quadriceps bumpy. These exercises and workout program aim to get the most out of every gym and build your thighs fast. Be mindful of technique and do not use excessive weight to avoid injury.

Squats

To correctly and quickly build up your thigh muscles - squat. It is on the back that is the main exercise in gaining muscle mass. Stand in a power rack under a barbell and place it comfortably on your upper back, on your trapezius muscle. For stability, grasp the bar firmly with your hands and move away from the rack. Legs are shoulder-width apart or slightly wider.

Extremely important!
The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may fall forward. Lower yourself until your hips touch or you reach a comfortable range of motion. Lift the weight back first with your hips, and only then with your knees. At the top, the knees are not fully extended.

It is completely up to you. Full-range work is ideal for any exercise, but squats can cause knee and back pain. Lower yourself as far as possible, and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the results are worth it - you will pump your hips into perfect shapes.

To pump up the inner quadriceps (vastus medialis), squat with a wider stance and extended feet.

Deep Barbell Squat

To get underneath and place it on your chest opposite the deltas. Cross your forearms - one on top of the other - and grab both hands. Keep your shoulders parallel to the floor and your head up. Take your weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on the shoulders. But here the back is kept a little straighter. These squats are aimed at pumping up the legs and especially the quadriceps, as opposed to regular squats, which use the hamstrings more.

If you're new to squatting with a barbell on the chest, start first with the Smith machine, and when you are comfortable, move on to free weights.

If you are very tall and lean too much forward, or if your heels come off the floor, place 2 or 4 kg pancakes underneath for extra stability. This applies to all squat variations.

Hack squats

There is nothing better to work more on the outer side of the thigh (vastus lateralis). With a comfortable weight for you, stand in the simulator under the stops, with your feet on the platform shoulder-width apart. Lower yourself as far as possible, and then return to the starting position. Avoid fast movements to avoid adding stress to your knees, but rather work at a constant speed. Legs are not fully extended.

If there is no hack trainer?
In some halls there is no, but do not despair, there is a way out. Simply place the barbell with your calf weights (a kind of deadlift but with your legs). The back is straight and the head is raised. Rise until you are almost fully erect. The legs always remain slightly bent at the knees. Return to the starting position, but the weight does not touch the floor. This hip pumping exercise requires a rigorous technique, so work lightly until you get the hang of it.

Leg press

Another great way to build mass is with a 45-degree angle. Advantage: Minimum stress on the lower back, and maximum stress on the hips. Sit in the machine so that you can work at full amplitude. Place your feet on a platform shoulder-width apart. Push the weight, keeping your knees slightly bent. Lower the weight slowly in a controlled motion. Get as low as possible and avoid half-amplitude movements - you are simply fooling yourself and not developing muscles. Correct execution is the key to ensuring that you are guaranteed to pump your powerful thighs.

Straightening the legs on the simulator

There is no better way to work muscles in isolation while pumping up your hips. Sit on the simulator so that the axis around which movement occurs in the knee joint coincides with the axis of rotation of the weight. At the same time, the back is tightly pressed against the back. Place your ankles under the rollers. Lift weights at a moderate pace and contract the quads at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to put unnecessary stress on your knees and ligaments.

For a deeper pumping of the upper thighs, try this extension. Continue the movement as described above, but this time with your legs raised, lift your back from the seat so that your hips and body are 90 degrees or less. With this performance, take less weight, but believe me, the muscles will burn anyway!

Barbell lunges

Is an excellent formative exercise. They give an attractive, rounded shape and tie all of the thigh muscles together. Despite the fact that lunges pump up the entire thigh, this article will focus only on the effect on the quads.

Place a relatively light barbell on your shoulders as in a squat exercise. Step back from the power rack and step forward with one foot. Bend your leg so that the knee of your back leg is almost touching the floor. And remember: the knee should not extend beyond the foot, if it does, take a larger step. When lifting back, push off with your working leg and return to the starting position with your feet together. Do the same with the other leg, this will count as one rep.

A great alternative to barbell lunges is Smith Machine lunges. Do the required number of repetitions with one leg, then the other. After each lunge, don't come back, just keep squatting with one leg. Then change.

Many instructors prefer walking lunges for inflating the legs and especially the thighs. Make sure your gym has room for at least 30 lunges. Lunge with one leg. Pull your back leg to the starting position and step further forward with the other leg.

Workout for pumping powerful hips

Hip workout

For a more detailed workout of the thighs, use these workouts for the inner and outer thighs.

If you want to pump up the inner quadriceps, squat with a wider stance and extended feet.

As you work out, imagine how your legs are building up and how your hips are getting bigger. Professional athletes say that such visualization sets you in the right mood and helps you achieve exactly the result you dreamed of!

You've already done a great job, all that remains is to take a small snatch and finish your regular full-body workout with this hip complex.

That's the secret to powerful legs and pumped hips - super effective workout with the right technique! Control your body during each exercise and remember healthy habits after finishing work in the gym. Only comprehensive work on yourself will bring you the long-awaited result!

The intake of creatine, arginine, intra-workout, bcaa amino acids and pre-workout complexes will help you to increase strength indicators. This sports nutrition is specially formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go to the conquest of new heights!

Swing your legs

Basic set

Extended set

Basic set

Extended set

Dymatize | Dymatize BCAA 2200 ?

4 tablets each, between meals.

The essential BCAAs in Dymatize BCAA Complex provide muscle cells with the building blocks of essential building blocks. The use of this supplement will not only help preserve and increase muscle tissue in the body, but also optimize the passage of a number of other metabolic processes.

Dymatize | L-carnitine xtreme ?

1-2 capsules daily, mainly with meals.

The fat burner of the world famous manufacturer Dymatize L-carnitine xtreme 60ct is a unique product, its main purpose is to dispose of subcutaneous fat as quickly as possible.

Dymatize | Iso 100?

If necessary, add one serving at bedtime.

Dymatize Iso 100 728g - a protein blend of the American manufacturer Dymatize, which contains 90% milk protein and whey isolate, supplies the athlete with slow and fast proteins.

TwinLab | Men 's Ultra Multi Daily ?

1 capsule.

Developed specifically for men, the Twinlab Men 's Ultra Multi Daily vitamin and mineral complex contains the necessary set of nutrients and special matrices to improve prostate function, as well as antioxidants and tonic components.

Universal Nutrition | Ultra Whey Pro

1-2 scoops are mixed with 200-250 grams of water or any other liquid.

Universal Nutrition | Amino 2250 ?

2 capsules before and after training.