Here we are with them and get started. In the first we exercise the leg muscles pumps – squats. If your weight is less than 80 kg, the squat 10 times in 5 sets (sets), a break between sets (sets) not more than 2 minutes. The second exercise is the deadlift, but we still perform without rod or dumbbells, and just lean forward – 10 slopes for 5 sets (sets). What do we give these exercises? First of all, we give the load on some of the most powerful and large mass of muscles in our body, so these exercises will improve our vitality, increase our stamina for physical activities, training the large muscles, we spend a lot of energy, and thus burn more calories. And, besides stimulating the leg muscles, we thus encourage increased own hormones, and thus stimulate the processes of recovery in all muscle groups.

Remember what body inflated with runners at close range, although in their training, most of the time they attach the legs! INFORMATION FOR WOMEN – do not be afraid to do these exercises. Often, the women heard this question – and from these exercises, my legs do not swing like a football player? NO! To increase muscle volume as necessary at least two factors – muscle load and proper nutrition. At the initial stage of this, the load is designed to ensure that prepare the body for active loads, while those not exercise that would cause a strong hypertrophy of your muscles.