How to build the triceps of the legs? The best leg exercises.

The muscles of the feet is the largest muscle group in the body. But according to the various sources it believed that the legs are from 20% to 30% of the muscle mass in your body. For building triceps legs you need to know the anatomy of your body. We want help you to choose the best leg exercises.
Accordingly, it is obvious that training the leg muscles giving you the maximum stress load for the body, thus the body as an adaptation generates the largest number of the anabolic hormones, that result in the same increase in muscle tissue throughout your body. Leg muscles (lower free limbs) consist of the different muscle groups: quadriceps, hamstrings, triceps shin, gluteus. Above are the largest muscles of the legs, in fact, they are even more, but they are inside.

The top exercises for legs workout

1. Squats with rod swing the back side of the thigh muscles, the muscles of the buttocks and quadriceps.

The basic exercise for getting the mass and volume of the thigh muscles.

Technique:

1). Turn your face to the neck of barbell in the middle of athletic frame. Lean and sit under the bar of the barbell (put your feet directly below it) and rest against it by the top of the trapezoids muscles. Grasp the neck of the barbell by the top grip slightly wider than are your shoulders and straighten your back.

2). Step back for a little (so that the stops do not impede the bar to fall freely down). Spread the legs at the shoulder-width apart and slightly move the feet to the sides. Legs and back are straight. A weight of bar is distributed entirely on both feet (along their length). This is the starting position.

3). Take a deep inhale and stop breathing, slowly lower down. Imagine that you are sitting on a chair, placed behind you: bend your knees slightly and pushed them forward, move the buttocks down and to the back, and at the same time torso is leaning forward, about 45° vertically.

4). During crouching, concentrate on keeping the back in a natural S-shaped position. Do not round your back!

5). During making this exercise chin is pointing straight ahead, and your heels are firmly rest on the floor.

6). When the thighs are parallel to the floor, as before, hold your breath, struggled activate muscles of the hips and stand in the rack.

7). Exhale only after pass the most difficult phase of lift. Continue to exhale until the moment you are in the starting position.

2. Lunges with a barbell swing the back side of the thigh inside part, isolate and lift the buttocks.

Technique:

1). While placing the barbell in the area of upper trapezoids, take the neck of barbell by the grip on top, feet should be at a distance wider than shoulders, and your feet should be parallel to each other. Chest is stick out, stomach is in, and slightly bend the back at the waist. The legs are slightly bent at the knees.

2). Keep the torso straight and make a big step forward. The center of gravity is moving  to the front foot, and then sit on it. At the lowest point of the exercise bend the knee of the front leg at a right angle (at this time the back of the thigh muscles will be stretched to the limit), knee of second leg hangs over the floor without touching it.

3). Breathless, lean on the front exposed foot. Going up from the squat position, return to starting position.

4). Make the following approach on another leg.

3. Press by legs shakes the inside part of the quadriceps and the back side of the thigh. It promotes the forming of muscles, and highlights the “drop” above the knee.

Technique:

1). Sit back in the simulator for the legs press and place your feet, slightly wider than shoulder width, on the platform. Toes are pointing up or slightly apart. During the exercise (the legs press), you must rest on the platform completely by the entire foot.  If you are taking away the heels, you move the load on the knee joints and can injure them.

2). Firmly press the upper of the back and buttocks to the simulator and do not release them until the end of the support approach. Remove the clamps of platform and squeeze it up. Feet should be flat, but not the most smooth (up to the lock of the knee joint).

3). Take a deep inhale and stopped breathing, slowly lower the platform to the chest, as long as the angle of the knee will not be equal to 80-90° (at the bottom of the exercise).

4). After reaching a low point, again stop breathing, straining the thighs, and struggling holding the heels emphasis platform, powerful squeeze it up.

5). Exhale after you`ll cope with the hardest part of lift, or better yet, when you`ll  straighten your legs.