Скачать с ютуб How To Build Massive Legs - Buff Dudes в хорошем качестве

How To Build Massive Legs - Buff Dudes

BUFF DUDES T-SHIRTS! http://www.buffdudes.us/collections/all How-To Build Huge Legs Legs are one of the most neglected body parts, and it's a shame because they help burn more calories, release testosterone and human growth hormone in your body (which are vital for muscle growth) and will also help to improve muscle mass when you train other areas of your body aside from your legs. Brandon takes you through 5 of our favorite Leg Exercises and brings you one step close to becoming (you guessed it!) a B.U.F.F. Dude. Deep squats - Compound Primary muscles - gluteus maximus/medius, vastus lateralis, vastus medialis, vastus intermedius, rectus femoris secondary muscles - biceps femoris long head/short head, core, erector spinae, gastrocnemius Benefits - With to many muscle groups to list when performing this exercise, this should be a main stay in any leg day. When done correctly deeps squats are a total body workout, helping burn more calories, release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. Tip - Keep the barbell on your traps (a bit higher than your posterior deltoids) and not at the base of your neck. Make sure your knees track in line with your toes. Keep the back straight and held in isometric tension during the movement. ------------------------------------------------------- Pantarflexion front squats - Compound Primary muscles - Quadsriceps, gluteus maximus/medius Secondary muscles - Hamstrings, abdominal core, erector spinae Benefits - Plantarflexion will increase quad activation and the positioning of the elevated heels will make this exercise more comfortable to complete the full range of motion. This movement is frequently used in weight training because it corresponds perfectly with the work the thighs do at the end of a snatch. --------------------------------------------------------- Sissy squats - Isolation Primary muscles - Quadriceps Stabilizers - gluteus maximus, soleus, gastrocnemius, rectus abdominis, obliques Benefits - This exercise is used for total quad isolation and development. Tip - Hips and waist straight, bend knees to allow body to fall backwards as knees come forward. Allow heels to raise from floor. Lower body until knees are almost fully flexed or near floor. --------------------------------------------------------- Romanian dead lifts - compound Primary muscles - Hamstrings Secondary muscles - Cavles, gluteus maximus, erector spinae Benefits - Starting with an eccentric contraction and incorporating a stretch reflex, it eliminates most of the quadriceps activation , putting more emphasis on the hamstrings and glutes. Tip - While having the knees slightly bent while pushing the hips back, keeping the pressure on the heels. Lower the bar slowly past the knees, back straight, chin up, shoulder blades locked. ------------------------------------------------------ Leg press - compound Primary muscles - Quadriceps, gluteus maximus, hamstrings Secondary muscles - Cavles, core Benefits - The leg press can be used to evaluate an athlete's overall lower body strength. Great for developing muscle hypertrophy, the leg press allows you to implement training methods things such as drop sets, cluster sets, eccentric overloads, and high rep sets. Tip - Foot placement will increase stress in different areas of the legs. Feet high on the plate - Strong use of gluteal muscles and hamstrings. Feet low on the plate - Stressing the quads. Feet wide on the plate - more stress on the adductors and vastus medialis. Feet close together - quads, stressing the vastus lateralis. Buff Dudes / Fitness / Legs Starring: Brandon Myles White Shot n' Edited by: Hudson Music by Kevin MacLeod Griphop - ISRC: US-UAN-11-00413 Impact Intermezzo - ISRC: US-UAN-11-00620 Also Sprach Zarathustra - ISRC: US-UAN-11-00687 Pixel Art By João Victor G. Costa (JinnDev)