Often ignored in the world of cardio and weight loss, the muscles of the legs actually carry the weight of your whole body, so they help you move better, prevent injuries and facilitate daily movement. For stronger legs and physical activity and diet are important. Here are 6 simple tips to help you strengthen your leg muscles. Start doing them today!
Eat more protein
We all know that protein is a building block that helps to repair and increase muscle tissue after training, and also helps in recovery. Most adults need about 0.75 g of protein per kilogram of body weight per day. Some of the best protein sources for strong legs include:(Slim) chicken breast: thin and packed with quality protein, it supports muscle recovery.Greek yogurt: It includes both fast and slow proteins, as well as calcium for strong bones. You can have it with basic dishes/breakfast.Soy and tofu: These plant proteins have all the necessary amino acids necessary for muscle growth.Wild salmon: rich in protein and omega-3 fatty acids, it helps to reduce muscle inflammation and maintain joint health.Some other options include Edamame, Eggs and Panel.
Add complex carbohydrates to your diet
The leg muscles need fuel to work hard during the workout. Discard simple carbohydrates (such as white rice, wheat, ships, etc.) and choose complex carbohydrates that provide prolonged energy. Some options:Swan: Full vegetable protein and complex carbohydrate that helps restore muscles.Sweet potatoes: packed with carbohydrates and potassium, they continue to operate the muscles and prevent leg cramps during and after training.Pea: They offer both carbohydrates and protein, ideal for muscle enlargement after training.Eating these carbohydrates before and after your leg training will save your energy and help you cure faster.
Do squats/lunts
Squats and attacks work on the main leg muscles, making them stronger. They work on your squares, hips, buttocks and calves.Squat: Stand on your feet, bend your knees and hips to lower your body as you sit in the chair, and then push the heels back.Fear: Step forward with one foot, bend both knees to lower your body, and then push back and repeat your other foot.These exercises improve strength, balance and stability. Start slowly and then build your way up.
Bulgarian divided squats
Bulgarian separated squats are a powerful exercise on one leg, which helps to correct the muscle imbalance and increases strength.
How to do it
Put one foot with a bench or step.Dip the body, bending the front knee, keeping the torso vertically.Press back through the front heel.Switch your feet and repeat.This exercise is aimed at your ATVs and buttocks, improving your knee balance and stability.
Add “explosive exercises”
Exercise exercises such as squatting or a pleaometric Bulgarian squat squat can increase the strength and athletic leg.Jump squats: Perform ordinary squats and then jump.Pleo Bulgarian dividing squats: from the position of splitting, jump up and switch your feet in the air.These steps increase muscle strength and improve your ability to quickly create strength, which helps in sports and daily activities.
Mix it
Your legs can get used to the same exercises that can slow your progress. That’s what you can do:Change walk routes or start to enable some slopes.Cross-Workouts with cycling, swimming or sports like football to work in different ways.Include stability learning with weight or weight exercises.Rest the right workouts to restore and grow.
