Chicken Legs Goodbye

  So many of your might make achieved a 'V' shape upper body but what about the legs. Many people are only busy working out their upper body. They don't realize that there lower body also need a workout. Legs are often neglected when it come to building a better body which can lead to skinny legs called chicken legs . By working out your lower half, your upper half also benefits too.


  Here are some benefits of doing leg workouts for your body.

1. 70 percent men who want better abs. leg workouts can help achieve it.
2. 500 number of extra calories you burn each day by adding 4 kg of muscles to your legs.
3. 25 percent stronger your quads needs to be compared to your hamstring to decrease risk of injury.

The Moves for a better leg.






1.Body weight squat(quads,glutes)
  It is a classic squat move but with your hands behind your head and feet a little more than shoulder width apart, toes pointed 30 degrees out. Once in this position squat down until the thigh is parallel to ground, pause and move back up.








 


 2.Overhead squat(quads, glutes, abs)

 
   Hold a plate or a barbell over the head with elbow locked. Then bend your hips and knees until your thighs are parallel to the ground. Keep back straight and come back up to starting position.


3.Sumo squat(abdominal core, glutes, hips, quads)
   Hold a weighted barbell with one hand holding the barbell facing toward you and the another facing away from you. Keep feet wider then a normal squat then slowly bend your knees until the thighs are parallel with the ground. Pause then lift yourself slowly to starting position.
   (Note: Always keep your back straight while using this move.)

 4.Roman dead-lift(hamstring, glutes)

   You can use either a barbell or a pair of dumbbells for this move. Stand with feet shoulder width apart and place a heavy dumbbell on either side of your foot. Bend your knees to grab the dumbbells and lift yourself up. Again slowly bend your hip while keeping your knees locked. Return to starting position.


5.Calf raises( abdominal core, calves)

   Place a raised plat form in front of you about 10 cm high. Hold a dumbbell(if you want) on right side of your hand and another hand behind your head. Step on the plat form with your right leg and lift it with your right heel to raise up on your toes and pause for a few second. Slowly lower your right heel, switch with another leg and repeat the process.