Blogging For Fitness

If you suffer from weak legs or suffer from “chicken leg syndrome” do not worry, there is help.
The legs are made up of very complex muscle structures. I will give you a brief description of these muscles and show you
ways to strengthen and shape them.
I will try not to bore you with scientific words, here is a brief list of the muscles to train.
- Buttocks or Glutes: strengthening these muscles will greatly improve your core strength because they also support your lower back. Let us not forget that everybody likes to look at nice backside.
- Hamstrings : these muscles run from your lower buttocks muscles down to your lower thighs and work in tandem with your from leg muscles to facilitate walking, running and even bending over.
- Quadriceps: these muscles are the ones on the front of your legs
- Calves , front , side and back calf muscles
Please note there is a much broader description of these muscle groups but I just wanted to give the average person an idea.

Now how do we develop the legs:

- Running: is a great way to shape the legs and gain overall health and stamina. However I do not suggest long boring runs that most people do.
I suggest that you do sprints for 20 minutes 3 days a week instead of running at the same pace for 60 minutes. The reason being that you will greatly stimulate your fast twitch muscles by sprinting and your legs will shape up much faster. Compare the body of 100 meter sprinters with those of marathon runners to see what I mean.
the way to do is to run 40 seconds on and 20 seconds off. keep this pace for 20 minutes and watch what happens. You might not be able to even do 10 minutes , so work your way up to 25 minutes.
- step ups: This exercise is done on a low block of bench. Basically it is very simple. Step with one leg and raise the other leg to stand on the block or bench and step back down with one leg at a time and restart.
The step up is a great exercise that will shape your quads and buttocks as well as your calves while building your stamina at the same time. I have noticed though that it works best with high volume meaning high repetitions. I would typically do 15 to 20 repetitions per leg and bang out a good 4 to 5 sets.

Use this info , taylor it to your fitness level and you will get great results. I will write up some more info on legs tomorrow.

Happy workouts