Those looking for the muscular definition of the lower body, concentrate on the legs and buttocks, to obtain their toning and slimming.
The muscle definition of the legs
By requesting support from a personal trainer, you often receive a targeted card to define the muscles of the legs, but not only in order to strengthen the muscles, but also to improve the tissues of this area of the body through the training of the quadriceps, hamstrings. , calves, buttocks, hamstrings, and buttocks.
The training cards for muscle definition in the legs have short recoveries and also a collateral aerobic work, to further enhance the intense training work as in the case of squats or the pressing leg.
These are exercises that enhance muscle mass but must be accompanied by those to define and tone the shape of the muscle: leg curl, leg extension, sissy squat.
The mass is always worked first and then defined, in particular for the quadriceps which represent the most powerful muscles of the body and must be developed and then properly modeled.
After the growth phase, for muscle definition, it is necessary to integrate diet, isolation exercises on individual muscle areas and cardio-fitness activity.
Define the quadriceps
The front of the thigh is made up of 4 femoral quadriceps muscles, which is best stressed during the squat. In particular, the barbell squat on the shoulders best defines the vastus medialis and lateral, very broad muscles of the quadriceps. The vastus medialis is located in the internal part while the lateral one flows in the external one, and can also be defined by the lunges.
The muscle definition of the legs is optimal if the squat loads are high enough and exercises with medium-high repetitions are performed.
Definition of the posterior thigh muscle
the area has the biceps femoris, the semimembranous muscle and the semitendinosus muscle, located in the posterior region of the thigh.
These muscles allow for knee bending, hip extension, and flexion and should be stimulated with hip hyperextension exercises, such as lying leg curls and reverse hyperextensions.
Define the muscles of the buttocks
Again, hyperextension exercises are the best for muscle definition and can be performed as reverse hyperextensions, hip hyperextensions on the ground, bridge with extension, torso extensions on the ball, forward lunges, hip abductions with the ball.
Calves
These are the gastronomic muscles, which allow plantar flexion, and which must be stimulated through the extensions of the feet or the lifting on the toes, for the best definition of the calves. These exercises can also be performed with small weights in the dumbbells, as well as working with the calf machines from sitting and standing, or with the donkey calf.
Stroke and legs definition
Running can present excessive stress and activate muscle catabolism phenomena, so running and cardio fitness is not always recommended for those who want to define their muscles.
As we have seen, the exercises aimed to make the difference, avoiding the consumption of carbohydrates and keeping the fats left, which instead must be eliminated in the muscle definition. Power walking sessions are recommended on the treadmill.
It is the basis for the preparation of the race, which can be used for the definition of the leg muscles as well as to strengthen their resistance.
This “enhanced” walk works on speed and effort and can be performed on different supports and with more or less sustained rhythms. Working on the treadmill it acts both for the cardiovascular system and for the muscle definition as a support for the subsequent work in the weight room.
To get to burn fat you must maintain an aerobic workout for at least 30 minutes since for the first 20 the body uses the carbohydrate reserves present and then begins to affect the fats.
This work must be combined with strength and intense work, which must also be carried out for at least 30 minutes and at least 3 times a week.
The muscle definition: to slim down without getting bigger
Toning the muscles is sometimes not enough, for those who need optimal results in bodybuilding (bodybuilding), therefore the ideal physical shape is achieved through a work of defining the muscles that start from the diet to targeted exercises.
The body remains slim, not too muscular, and at the same time, the strength of the muscle is maintained. As far as the legs are concerned, this work is fundamental in order not to make them excessively stocky but to streamline their appearance, also working on the hips and buttocks, for a lower back and legs that can be toned and defined.
The muscle definition provides for the loss of excess fat that surrounds the muscles themselves, and is an important step at the aesthetic level, after working on the enlargement and strengthening of muscle strength.
The best way to define muscles, without enlarging them, define a specific diet and exercise with targeted training cards, following the regimen for at least 3 months. You should eat little and often, consume vegetables and fresh fruit, drink lots of water and reduce sugars and carbohydrates, especially if you start from a high-calorie diet.
The training must be done by alternating aerobic and anaerobic exercises, keeping in mind a muscle definition training acheter Stanozolol that involves all the muscles: that is, working mainly on the legs but without neglecting the other muscles for a long time, to avoid that there are “stalls”.
Sometimes exercises for muscle definition have not been successful because an adequate level of effort is not achieved, since the muscle increases in volume and is defined only if adequately stressed.
The exercises must involve the right muscles, in a targeted way, without going to waste the work of defining the legs and buttocks and delay the toning of the muscles.