Many people we know not They train legs in the gym. In many occasions we have heard that the reason for this neglect is due to the boring is the training of this area of the body. This is usually due to the lack of variety when it comes to exercises that make up the leg training table. For this reason, and to enrich the routines by all known we propose to make step leg lifts.
This exercise will help us to train part of the quadriceps and glutes, Although we also incidiremos less directly on the part from the ischiotibial muscles. This is why we can consider it as a comprehensive exercise to train legs.
To carry it out will need just a step that will make the times step that we must overcome to be able to rise through the legs. Next step, it is necessary that we do with a pair of cufflinks that it will serve, as a dead weight, to offer a strength that we must overcome with the strength of our legs. Next to the own body weight, the cufflinks should be present, and them we are just going to grab with both hands which we leave dead throughout the exercise.
To begin we will place in front of the step. The position that we will adopt is straight with the legs slightly apart and dumbbells seized so that they remain simply subject and serve as a weight in each hand. Starting at this position and maintaining the back straight and look forward place one leg on the step as if we wanted to climb a ladder.
The other leg will stop it stepping on the floor, and simply We will act with the one about the step. In this way, and concentrating all the thrust in the muscles of the leg that is in step, we will raise the body until the leg that is resting on the step is completely straight. To perform this movement we got body rises and the leg that was on the ground is in the air.
To make this lift the leg that holds all the thrust is the one about the step. Once we are up must come back down to the starting position slowly to return to perform the same movement. It is recommended to carry out of fifteen to twenty repetitions for each leg in each series. As we go forward we will be increasing the weight of cufflinks that we endure to add resistance to exercise.
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