2020-04-02 15:53:15
ერთი თვის ფეხების ვარჯიშის პროგრამა დამწყებებისთვის
One Month To Bigger, Badder Legs
Alright. As hard as this might be, it's time to address the elephant in the weight room. You rocked pants all summer because your awesome upper body doesn't have the legs to match. And who can blame you?
The time has come to show some tough love to your legs. This isn't going to be easy, but when you see the results in a month, you'll know it was worth it.
Your assignment is simple: Hit this workout at least once a week, and preferably twice, for the next four weeks. Let everything else in your training simmer along, but don't get too ambitious. In other words, no impromptu powerlifting meets, ultramarathons, or crazy specialization programs for other body parts.
Just crush legs on the regular and trust that it'll help everything grow!
1
3 sets, 10 reps
2
Barbell Squat
Narrow or medium stance for first 2 sets, wide stance for second 2 sets.
4 sets, 6-8 reps
3
Hack Squat
Alternative: leg press
3 sets, 12 reps (per leg)
4
3 sets, 12 reps (per leg)
5
Seated Calf Raise
Optionally, perform them on a separate day
5 sets, 20 reps
6
Calf Press
Perform single-leg. Optionally, perform them on a separate day
4 sets, 25 reps
Technique Keys
Sissy Squat
Get ready for the most brutal pre-exhaust of your training life. There is no better way to feel those quads working than with this exercise, but slowly work your way into doing these. Don't try to set a record for rep speed. Feel the muscles stretching and firing.
If your body weight isn't enough, hold a dumbbell, kettlebell, or plate for extra resistance. If you need to find an alternative or your knees don't like the sissy squat, go with goblet squats. Rest for 60 seconds between sets.
Back Squat
There are two stances that you can use with squats: conventional and wide. For this program you will do both. Perform your first two heavy sets with whichever one you find more challenging. For most people, this is the medium-width stance. After that, switch to your preferred stance, which for most people is the wide stance.
If you need knee sleeves and a belt, go for it. Take 2 minutes between sets here. While you recover, flex your quads for a few seconds. You might want to sit during this period, but don't do it.
Hack Squat Machine Or Leg Press
The hack squat would be the preferred choice here, but I know not every gym has one, so do what you need to do. Either way, pause at the bottom of the rep for a second and try to press back up as fast as you can. If you can't make it to 12 reps, lighten the load on the sled. Your struggle needs to be real by the time you reach the end of your set. Rest for 90 seconds between sets.
Walking Lunge
Your choice of resistance can be dumbbells, a barbell, or even a weighted vest if you have one and want to do something different. Just make sure you're able to do 12 reps for each leg. Walking lunges are the best variation, but if you don't have any open space to walk, do reverse lunges standing in one spot. You get just 60 seconds to recover before going again.
Lying Leg Curl
You've got 7 sets here, and you only get 30 seconds between sets. If you need to go lighter as the sets go on, that's OK. It means that muscle is working hard, which is what you want. These might just be the thing that makes you cry.
Seated Calf Raise
You'll be tired by the time you finish torching the thighs, so it's fine to save the area below the knee for a different day. But if you've got the time and the pain tolerance, feel free to do these on your leg day.
Seated calf raises target the soleus which lies behind the more visible gastrocnemius. Make sure you only feel this in the calves. If your feet hurt or you find it not serving you well, lighten the weight. Rest for one minute between sets.
Single-Leg Calf Press
Get back on the leg press or hack squat and build that gastroc! Since you're on a fixed path with the sled, it's easy to feel the contraction with this move. Once you finish your reps, stand and pull your toes up while keeping your heel on the floor for around 10 seconds. You'll be flexing your tibialis, which is often neglected when it comes to calf training. Rest for one minute between sets.
