{"id":5107,"date":"2018-04-05T12:06:35","date_gmt":"2018-04-05T21:06:35","guid":{"rendered":"https:\/\/www.reead.com\/en\/?p=5107"},"modified":"2021-12-16T13:57:08","modified_gmt":"2021-12-16T22:57:08","slug":"how-to-build-legs","status":"publish","type":"post","link":"https:\/\/www.reead.com\/en\/how-to-build-legs-51072018\/","title":{"rendered":"How to build up your legs when you start ?"},"content":{"rendered":"

So how do you gently start working out your legs<\/strong> and how to refine them? I will give you some tips based on my own experience to build up your legs<\/strong>.<\/p>\n

The basic exercise : To workout your legs, walk !<\/h2>\n

To begin strengthening your legs<\/strong>, you can start with walking: at a slow, medium or fast pace, it’s a great way to get your muscles working on a regular basis and stimulate blood circulation.<\/p>\n

\"legs<\/p>\n

The advantage with walking is that you do not need to go to a gym to perform a session: you just have to replace public transportation or driving with walking or riding a bike<\/a><\/strong>, choose the stairs over the elevator or on your free time you can even learn about walking exercises that help with digestion.<\/p>\n

You will notice results following the first sessions and you will begin feel to better; you will increase your oxygen flow<\/strong> after each session.<\/p>\n

My advice: for each walk, try to walk for at least an hour for optimal results<\/p><\/blockquote>\n

The flexion exercises<\/h2>\n

During your walking, you can consider flexion exercises<\/strong>. There are many of these exercises that exist: knee flexion, combined flexion, vertical flexion, and finally half-flexion with extension.<\/p>\n

To do these exercises properly and especially not to put too much pressure on your muscles (and your joints), you can start with the knee flexion exercise. It can be done in a position lying on your belly with the arms forward. Fold your knees successively while bringing them back towards the buttocks. Repeat this movement for 5 to 10 minutes.<\/p>\n

The combined flexions are done lying on your back: bend your knees towards you and then relax your legs by suspending them at a 45 degree angle. Continue this motion for 5 minutes.<\/p>\n

Vertical flexions<\/strong> is another of these exercises but only consider doing these if you do not suffer from knee joint pain. To begin, stand with your back straight and your hands behind your head: bend one knee while maintaining a vertical position. Alternate between both knees and repeat this motion for 5 to 10 minutes.<\/p>\n

Finally, the extended half-flexion consists of half-flexing while standing and extending one leg at a time. Remain still for 10 seconds then repeat the movement with your other leg.<\/p>\n

Want Larger Legs? Commit to These Two Weekly Workouts<\/h2>\n

Leg day<\/a>. If you\u2019ve spent any time in a gym, those two words should be familiar. Leg workouts conjure up images of limping and soreness, with none of the glory and instant mirror satisfaction that comes from working, say, your chest and arms.<\/p>\n

One common issue that can arise with leg workouts is hitting plateaus when bulking up. Even though you may have increased resistance and\/or reps, you may find that your legs stubbornly remain the same size. The best way to rise above? Shake up your workouts, and get on board with a new program.<\/p>\n

For most novice to intermediate lifters, splitting this program into two leg days\u2014with a 2-day separation\u2014will be more than enough to bulk up, while for more advanced lifters, making the split between a morning and afternoon workout is doable.<\/p>\n