While they might not be as glamorous as a big chest and bulging biceps, it’s still important to strengthen your legs. This will help keep your body in proportion and help to keep your balance. The good news is you don’t need fancy equipment to build leg strength. All you need are a set of dumbbells. Here are some of the best exercises to try the next time leg day rolls around.
The first exercise to try is the dumbbell squat. To do this, you’ll need to use two dumbbells, one for each hand. The palm of your hand should be facing your body. Next, position your feet. They should be shoulder-width apart, with your toes facing outwards.
Next, you’ll need to squat down, getting your knees parallel to the floor. Pause for one beat. Then go back into the starting position. Make sure that you are pushing with your legs. You should feel your heels digging into the floor. This counts as one repetition.
Another good way to build strength in your legs is by doing weighted lunges. To do this, you will need to grip the dumbbells in both hands. Point your palms towards your thighs. They should be hanging freely by your sides.
Next, step forward with your right foot, lunging forwards. Get your knees to hit a 90-degree angle. As you do this, make sure that you are keeping your back straight. Use your back foot to straighten back up and return to the starting position. Repeat the procedure, stepping forward with your left foot this time. Straighten back up. This counts as one repetition. Make sure that you are alternating the lead foot each time.
Another squat variation is called the sumo squat. In this case, you will need to grip one dumbbell, holding it close to your chest. Then, spread your legs as wide as possible, pointing the toes outward. Next, take a squatting position. As you are doing this, make sure that you are keeping your back straight. As you are doing this, keep looking straight ahead. Hold the squat for a breath, then raise yourself into the starting position.
Next, you’ll want to stand in front of a bench. Take a pair of dumbbells, hold them with the palm facing towards, they should be hanging freely by your side. Step up onto the bench with your left foot. As you do this, your knee should be bent at a 90-degree angle. Using your left foot, step up onto the bench. As you do this, your right foot should be hanging off the side of the bench.
Using your hips, push yourself backward, until your right foot is back on the ground. Return your left foot to the ground. Then, repeat the process with your right foot. This counts as one repetition.
In this exercise, you will need to hold dumbbells by your side. Your feet should be shoulder-width apart. Then, use the balls of your feet to propel yourself off the ground, so you are standing on your toes. As you are doing this, you will start to feel the muscle in your calves getting stretched. Hold this pose for a two-count. Then, return to your starting position. Try to lower yourself back down in a slow, controlled way.
Goblet Jumping Squats
You might want to get two dumbbells, holding them close to your chest. Next, position your feet to be more than shoulder-length apart. Slowly bend down until you are in the squatting position. Your knees should be bent at a 90-degree angle. Hold this position for one breath. Then, using your legs propel yourself up in a jump. You should feel your feet driving into the floor as you are doing this. Try to see how high you will be able to jump.
How Much Weight Should You Be Using?
How heavy the dumbbells should be will depend on you. If you are new to the world of bodybuilding, it’s best to start with something light. Aim for five to ten kilograms. This will provide enough resistance, but it should be possible for you to complete the exercise. Over time, you will need to keep adding more weight. This will allow you to keep tearing the muscle. Each time you do this, it will build back stronger.
Deciding How Many Reps to Perform
The number of reps that you will perform will also depend on you. There are two options that you can use. Some people will prefer to do fewer reps, using heavier weights. On the other hand, you might want to do more reps at a lighter weight.
Generally, though, you will want to pick a few of these exercises. Then, aim to do three sets of each. Each set will consist of between 10 to 15 reps, depending on the amount of weight that you are using. If you are new to this type of workout, you might want to aim for five reps per set. Give yourself between 30 seconds to a minute of rest between each superset.
If you do this, you should be able to get the leg exercises over fairly quickly. It should only take around 45 minutes to do this workout. While you can work out for longer, you don’t want to risk exhausting yourself. This can raise the risk that you will be injured.
Make sure to add different types of exercises, changing them out every week. This will keep you engaged, as you are doing something new each time you visit the gym. It will also ensure that you are always targeting a different area. This will allow you to get consistent muscle growth.
Getting the Most Out of Your Workout
There are a few ways that you can make sure that you are getting the most of your workout routine. First, you’ll need to make sure that you have a warm-up exercise. This will ensure that your legs aren’t aching for the next few days. There are plenty of warm-ups that you can consider. You might want to try going for a walk or light jog. You can also jump rope. You can try having the first set with a lighter weight.
Sometimes, you will still get sore legs. This will occur the day after your workout. There are a few ways you can get over this. First, you should go for a walk. This will allow you to get some blood circulating through them. It might also be a good idea to apply an ice pack.
It’s important to remember to give yourself a rest day. If you work your legs too hard, you will start to feel stiff and sore. This can lead to injury. It’s recommended that you give yourself at least two days between each intensive workout.
Another vital element to a good workout is making sure that you have the right form. This is especially important when you are dealing with heavy weights. If you don’t get the right form, there is a risk that you will get injured.
Using Supplements in Your Workout Routine
Doing leg workouts is a great way to get muscle mass. But if you want to get even bigger gains, you should consider taking a supplement. At Crazy Mass, we have a wide range for you to choose from. This is ideal for those who are searching for fast muscle gains. It can also be good for those who are looking to cut weight.
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You don’t need to use expensive machines to get bigger legs. All you need is a pair of dumbbells. There are plenty of exercises that you can do. This will give you plenty of variety in the gym. So, the next time leg day comes around, you’ll be ready.