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Hello friends of the HIVE community and members SWC, I'm Miguel Louis @Togaswc, and today I want to share a leg routine. Several leg training posts have already been uploaded, since it is my goal to achieve good legs with calisthenics with one of my strong lower body routines🦵🍑.
These biseries are from my high intensity routines because of the ballast that is added to certain exercises for greater emphasis and greater strength gain. Since we seek to increase muscle mass being an ectomorph somatotype that, due to our build, makes it difficult for us to gain weight
🍑🦵.
Ejercicio 1
Zancadas con barra baja/ sentadillas con salto:
Con esta biserie lograremos darle un mayor estímulo a la zona de los cuádriceps Cómo se va a trabajar de una manera estricta manteniendo el tiempo bajo tensión.
Zancadas 12 repeticiones c/u + Sentadillas con salto 12/15 repeticiones. Series de 3 y descansó de 3min..
Ejercicio 2
Sentadillas sumo/Sentadillas isométrica:
En esta siguiente biserie lograremos trabajar la zona de los abductores, gluteos y también cuádriceps, por la aducción que se realiza con la sentadilla sumo y un poco de extensión de cadera, para trabajar la zona del glúteo medio.
sentadillas Sumo 12/15 repeticiones + sentadilla isométrica 20/30seg. Series de 3 y descansó de 3min.
Ejercicio 3
Peso muerto estricto/ bulgaras:
Está última biserie vamos a trabajar con más énfasis la zona de los femorales y gluteos, ya que el peso muerto da esa tensión en los femorales y gluteos y la bulgaras con una pequeña inclinación del torso hacia adelante, da una mayor activación y trabajo al gluteo menor.
Peso muerto 15 repeticiones + 15 Bulgaras. Series de 3 con descansó de 3min.
Exercise 1
Lunges with low bar + jump squats:
With this biserie we will be able to give a greater stimulus to the quadriceps area. How to work strictly keeping time under tension.
Strides 12 repetitions each + Jump squats 12/15 repetitions. Series of 3 and rested for 3min.
Exercise 2
Sumo squats/Isometric squats:
In this next biseries we will be able to work the area of the adductors, gluteus and also quadriceps, by adduction that is done with the sumo squat and a little hip extension, to work the area of the gluteus medius.
Sumo squats 12/15 repetitions + isometric squat 20/30sec. Series of 3 and rested for 3min.
Exercise 3
Strict Deadlift/ Bulgarians:
This last biserie we are going to work with more emphasis on the area of the hamstrings and buttocks, since the deadlift gives that tension in the hamstrings and buttocks and the Bulgarian with a small forward inclination of the torso, gives greater activation and work to the gluteus minor.
Deadlift 15 repetitions + 15 Bulgarians. Series of 3 with a 3-min rest.
This is how today's leg day went with my training partners. Before you always train always warm up for at least 30 minutes if it is a high intensity routine. I hope you liked this post and thank you for having the estimated time to see this post. See you in the next video🙏🦵🍑.
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