Some girls with muscular legs have been singled out as being attractive among the opposite sex. But this doesn’t stop their niche from expanding, and we are here not to giving our opinion but merely giving the best way to achieve muscular legs for women.
Contents
First, you must understand what makes the legs muscle:
The feet consist of the tarsal joints, the subtalar joint; and, the talocalcaneonavicular joint.
The tarsal joints are made up of 6 small carpal bones situated at the front end of each foot. This area is just behind the toes but in front of the ankle joint. The arch is formed by several foot muscles that work together to maintain balance while walking, running, and jumping. The tarsal bones also work with ligaments to prevent injuries in this area during vigorous physical activities.
The three talocalcaneonavicular joints form the subtalar joint. The talocalcaneonavicular joint is the joint where the first metatarsal bone attaches to the calcaneus of the first cuneiform (the bones that make up a big toe in between every toe). Once this connection is made, the muscles in this area contract to grip and move each foot independently as needed.
The talocalcaneonavicular joints are also used to point movements within a given angle range (upward, downward, left, right). The degree of motion within an angle range is determined by how far from its normal resting position can move each foot.
The length of the two lower appendages is an important factor in achieving muscular legs as the knee should be slightly bent when standing or walking. It helps to have a thigh muscle tone that is darker than the rest of your leg (this is most noticeable when you lie in bed at night and stare at your own legs). This gives the illusion that the muscle tone becomes larger, but this illusion is based on how the muscle tone increases as it moves from the upper to the lower arm and leg muscles.
A girl with muscular legs should have a low-fat diet. Fatty tissue is not as efficient in giving the illusion of larger muscles. You should only eat lean meats, vegetables, bread, and potatoes. Avoid nitrogenous foods such as beans, peas, corn, and soybeans, or soy products. These foods increase the size of the muscles in your body faster than any other food source. You can also do thigh exercises regularly while standing or walking on her tiptoes.
Some of the exercises used to achieve muscular legs are:
The muscle tone in your buttocks can be increased by doing leg exercises and weighted squats. It would be best if you first did regular squats, stand with your feet hip-width apart, then squat down to a position where your thighs are parallel to the floor. Lift yourself at the same moment as you lower yourself to have a controlled movement and no wasted motion.
Rise slowly while keeping your torso upright, reach for the ceiling with one arm, and lean slightly forward so that when you put down your arm, it will touch the ground at a certain angle. Repeat this many times until you get good at it.
For women, leg exercises are not as critical as back and chest, but you should still do them. It would be best if you started with crunches for the abs. The routine does not have to be set in stone; you can adjust it to your body type and mood.
The best way to achieve muscular legs is by doing squats. In a regular squat, your leg is bent at the knee or slightly higher, your left leg positioned behind you (your right leg will be to the outside, of course), and your torso is upright with a slight lean forward when you rise from the squat position.
There are two main categories of squats:
- Front squats: Stand straight while taking a deep breath, hold it for a second, and slowly bend your knees until you have two or more inches of clearance in front of your heel. Then straighten your knees again by pushing off the floor with your feet, causing the knees to bend only a small amount. Repeat this pattern for several sets of 10 until you are satisfied with the results. It is best not to weigh yourself during this routine as it would make you too sore if you didn’t follow right on from an intense leg workout session the previous day (which would be impossible if you had just finished it).
- Goblet Squats: These squats are performed with the same form as above but with a slight change in the positioning of the hands (shoulder width). It becomes easier when you begin to do them by repeating steps 1 and 2 while pushing off your toes instead of just your heel.
Many girls like doing leg exercises, and it is best if she does them to feel better about herself in general. She can find free-weight-leg exercises at ANY gym, although some gyms will have costly machines designed for this purpose (examples include: Leg Pressers, etc.). Do not take these machines. They are expensive but equally ineffective as free weights.
There are many ways to use free weights in your routine. To start, go to the gym you usually go to and find a weight lifting bench. It should have a short flat part for your feet, with a round-top, with space underneath it for you to sit on (if it doesn’t have this, ask them if they have one). Sit on the bench and put the dumbbells you want to do leg exercises with under your shoulders. Then bend your knees slightly and stand up from the bench until your thighs are parallel to the floor. Now slowly lower yourself backward until your back is about parallel to the floor.
Other good exercises for your legs:
- Jog in place, do squats or step up and down on an exercise bench.
- Spin around in a circle while holding the back of a chair.
- Stand behind the chair, hold onto the bars at waist height and bend at the hips to one side then to the other. Repeat 10 times on each side.
Choose one of the following positions and stand with your legs shoulder-width apart.
Lift one foot and hold it for 10 seconds. Repeat with the other foot. This exercise strengthens the muscles needed to stride forward or back, especially in the running and walking.
Note: Use no more than 10 seconds with each leg.
Choose one of the following positions and stand with your legs shoulder-width apart.
Lift one foot and hold it for 10 seconds. Repeat with the other foot. This exercise strengthens the muscles needed to stride forward or back, especially in the running and walking.
Note: Use no more than 10 seconds with each leg.
Choose one of the following positions and stand with your legs shoulder-width apart.
Lift one foot and hold it for 10 seconds. Repeat with the other foot. This exercise strengthens the muscles needed to stride forward or back, especially in the running and walking.
