Effectively pump your legs and buttocks in the gym.

This article will introduce you, dear readers of our bodybuilding portal, to the first domestic prototypes of modern exercise equipment for leg muscles. At the same time, you will better understand how to train legs in a gym using specialized equipment. In fact, the designs we are considering in this article formed the basis for the construction of modern training devices, which are now equipped with almost every self-respecting gym:

1. Gakk-machine,
2. Smith's car
3. Leg press machine,
4. Shin machine,
5. Machine for concentrated flexion and extension of legs,
6. and others…

Well, I think we’ve already pretty much intrigued you... Let’s finally figure it out, how to train your legs and buttocks and most importantly by what means?

1. Training device for local development of leg muscle strength.
2. A set of devices for strength training of athletes' leg muscles.
3. Need to train your arms? – then let’s shake our legs!

Training device for local development of leg muscle strength.

The device is designed to strengthen the muscles of the anterior and posterior thighs (authors A.D. Skripko, S.V. Polyakov). With its help it is carried out isolated leg training, moreover, both the hip flexor and its main antagonist – the extensor.

The structure (Fig. 1, a) consists of a base 8, a soft covering 2, handrails 1, adjusting screws 7 for adjusting the angle of inclination of the brackets with extensions 5, which extend from the brackets depending on the height of the athlete and are fixed with a pair of locking screws 3. On the rods , welded to the brackets, weights 4 are put on and secured with lock 6. The athlete, sitting or lying on the mattress, grabs the upper or lower square with his hands or feet and performs the exercises. With the help of brackets you can perform the same exercises with your legs.

In Fig. 1, b, c shows cross-sectional drawings of brackets with dimensions. The exercises are shown in Fig. 1, g.

Complex of training devices was developed primarily for strength and speed-strength training of high jumpers. But in fact, athletes of other sports can practice on the devices.

The design of the device (Fig. 2, a) provides three independent workstations. The first two places are used for lifting weights in a standing position. The second place has inclined pipes, which allows you to perform exercises in a lying position. The third workstation is used for lifting weights with legs.

How to train your legs and buttocks using this complex?

From a sitting position (Fig. 2, b) you can perform: squats, half-squats, step-ups (lunges), jumping jacks and jumping jacks. Exercises are performed with support from one or two legs, with support from the feet on a bridge of different shapes and heights. From a lying position (Fig. 2, d, e, f), you can perform leg extension at all joints or only at the ankle; you can also perform weight tossing movements.

Summarizing all of the above, the main exercises with which we effectively pump up the legs and buttocks on this training complex, are clearly demonstrated in Figure 2, b...f. Take them by heart and apply them in your daily training...

Need to train your arms? – then let’s shake our legs!

And most importantly remember: without strong and indestructible foundation there is no way to build a strong and durable house, or in other words: by training just the topYou will never achieve a harmoniously developed physique, and even in upper body training you will not achieve real, significant indicators. That's why never forget about your feet, their training is the key to success in bodybuilding! It’s not easy, even in database (key movements in powerlifting and the “iron world” in general) out of only three, two exercises are focused exclusively on the legs... So, dear readers of our sports site, take note: Instead of training the top, it’s better to pump the bottom! And along with the bottom, the top will progress - it’s not going anywhere!