legs workouts | triceps workouts

                    legs / triceps 

                   Legs workouts 

Here are some effective leg workouts:

1.squates

2.lunges

3.deadlifts

4.leg press

5.leg curls

6.steps_ups

Squats are an effective compound exercise that work multiple muscle groups in your lower body, including your glutes, quads, hamstrings, and calves. Here are some tips on how to perform a squat:

1.Stand with your feet shoulder-width apart, with your toes pointing slightly outwards.

2.Keep your chest up and your back straight, and engage your core.

3.Bend your knees and push your hips back, as if you were sitting down on a chair. Keep your knees in line with your toes.

4.Squat down until your thighs are parallel to the ground, or as low as you can comfortably go.

5.Push through your heels and stand back up to the starting position.

Repeat for 3-4 sets of 8-12 reps.

Remember to start with a light weight and gradually increase the weight as you become more comfortable with the movement. It's also important to maintain proper form and avoid rounding your back or letting your knees cave inwards.

 

Lunges are a great lower body exercise that primarily work your quadriceps, hamstrings, and glutes. Here's how to perform a lunge:

1.Stand with your feet hip-width apart, with your hands on your hips or by your sides.

2.Take a step forward with one foot, keeping your torso upright and your core engaged.

3.Bend both knees to lower your body towards the ground. Your front knee should be directly above your ankle, and your back knee should be hovering just above the ground.

4.Push through your front heel and step back up to the starting position.

5.Repeat on the other leg, alternating legs for each rep.

Aim for 3-4 sets of 10-12 reps on each leg.

Remember to maintain proper form throughout the movement, keeping your chest up and avoiding letting your front knee collapse inwards. You can also modify the exercise by performing reverse lunges, side lunges, or adding weight with dumbbells or a barbell.

Deadlifts are a compound exercise that primarily work your posterior chain muscles, including your hamstrings, glutes, lower back, and traps. Here's how to perform a deadlift:

1.Stand with your feet hip-width apart, with a loaded barbell or dumbbells in front of you.

2.Hinge at your hips and bend your knees slightly to grip the bar or dumbbells with an overhand or mixed grip.

3.Keeping your back straight and your core engaged, stand up by driving through your heels and extending your hips.

4.Lower the weight back down to the ground by hinging at your hips and bending your knees.

Repeat for 3-4 sets of 8-12 reps.

Remember to start with a light weight and gradually increase the weight as you become more comfortable with the movement. Keep your shoulders back and avoid rounding your back or letting the weight pull you forward. You can also modify the exercise by using a trap bar or performing Romanian deadlifts to target your hamstrings and glutes more specifically.

The leg press is a machine-based exercise that primarily works your quadriceps, hamstrings, and glutes. Here's how to perform a leg press:

1.Sit in a leg press machine with your back flat against the backrest and your feet flat on the platform.

2.Adjust the seat and foot position to ensure that your knees are at a 90-degree angle when your feet are on the platform.

3.Push the platform away from you by extending your legs, keeping your back flat against the backrest.

4.Lower the platform back down by bending your knees and bringing the platform towards you.

Repeat for 3-4 sets of 10-12 reps.

Remember to start with a light weight and gradually increase the weight as you become more comfortable with the movement. Avoid locking out your knees at the top of the movement, and avoid rounding your lower back or letting your knees collapse inward. You can also modify the exercise by using a different foot position or using a single leg press to target each leg individually.

Leg curls are a resistance exercise that target the hamstrings muscles in the back of your thighs. To perform a leg curl, you typically lie face down on a leg curl machine with your ankles secured under a padded bar. From this position, you lift your feet towards your glutes by bending your knees, contracting your hamstring muscles. You then lower your feet back to the starting position and repeat the movement for a desired number of repetitions. Leg curls can also be performed with a resistance band or on a stability ball, but the movement is essentially the same - lifting your feet towards your glutes against resistance to work your hamstrings.

Step-ups are a simple and effective lower body exercise that primarily work the quadriceps muscles in the front of your thighs, as well as your glutes and hamstrings. To perform a step-up, you will need a sturdy platform, such as a step or bench, that is about knee-height or slightly higher. Here are the basic steps:

1.Stand facing the platform, with your feet hip-width apart.

2.Place one foot on the platform, keeping your knee directly over your ankle.

3.Push through your heel to lift your body up onto the platform, bringing your other foot up to meet the first foot.

4.Step back down to the starting position, leading with the same foot you used to step up.

5.Repeat for a desired number of repetitions, then switch legs and repeat.

You can add additional resistance by holding dumbbells or other weights, or by increasing the height of the platform.

               Triceps workout 

Here are some effective triceps workout:

1.triceps pushdowns

2.close_grip bench press

3.triceps dips

4.skull crushers

5.rope pushdowns

6.diamond push_ups

Triceps pushdowns are a popular exercise for building triceps strength and size. Here's how to do them:

Stand facing a cable machine with a straight bar attached to the high pulley.

Grab the bar with an overhand grip and your hands shoulder-width apart.

Keep your elbows close to your body and your upper arms stationary.

Pull the bar down towards your thighs, focusing on squeezing your triceps at the bottom of the movement.

Slowly release the bar back up to the starting position.

Repeat for several sets of 8-12 reps. You can vary the exercise by using different grip attachments or adjusting the weight on the cable machine.

The close-grip bench press is a compound exercise that targets the triceps, chest, and shoulders. Here's how to do it:

1.Lie on a flat bench with your feet on the ground and your back pressed firmly into the bench.

2.Grip the barbell with your hands close together, about shoulder-width apart or narrower.

3.Unrack the bar and lower it to your chest, keeping your elbows close to your body.

4.Pause for a moment at the bottom of the movement, then press the bar back up to the starting position.

5.Repeat for several sets of 8-12 reps. You can vary the exercise by using different hand placements or adjusting the weight on the barbell. 

It's important to use proper form and to have a spotter if you're lifting heavy.

Triceps dips are a bodyweight exercise that primarily targets the triceps muscle. To perform triceps dips:

1.Find a sturdy surface like parallel bars, dip station or the edge of a bench or chair.

2.Place your hands on the surface behind you with your fingers facing forward.

3.Straighten your arms to lift your body off the ground and shift your feet forward.

4.Lower your body by bending your elbows and keeping your back close to the surface.

5.Stop when your elbows form a 90-degree angle.

6.Push yourself back up to the starting position by straightening your arms.

Repeat for desired number of repetitions.

Skull crushers, also known as lying triceps extensions, are a strength training exercise that targets the triceps muscle. To perform skull crushers:

1.Lie on a bench or the floor with a pair of dumbbells or a barbell.

2.Hold the weight(s) with both hands and extend your arms straight up.

3.Slowly lower the weight(s) towards your forehead by bending your elbows, keeping your upper arms still and elbows close to your head.

4.Stop just before the weight(s) touch your forehead.

5.Straighten your arms back up to the starting position, squeezing your triceps.

6.Repeat for desired number of repetitions.

It's important to keep your upper arms still and elbows close to your head throughout the exercise to avoid injury.

Rope pushdowns, also known as triceps pushdowns, are a strength training exercise that targets the triceps muscle. To perform rope pushdowns:

1.Attach a rope to a cable machine at the high position.

2.Grasp the rope with both hands, palms facing each other and elbows close to your sides.

3.Push the rope down by straightening your arms and squeezing your triceps.

4.When your arms are fully extended, pause for a second and contract your triceps.

5.Slowly return the rope to the starting position while maintaining tension in your triceps.

6.Repeat for desired number of repetitions.

It's important to keep your elbows close to your sides throughout the exercise and avoid swinging the rope to maximize the benefits for your triceps.

Diamond push-ups, also known as close-grip push-ups, are a bodyweight exercise that targets the triceps muscle. To perform diamond push-ups:

1.Begin in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers on the floor.

2.Keep your elbows close to your sides as you lower your body towards the floor by bending your elbows.

3.Stop when your chest almost touches the back of your hands.

4.Push yourself back up to the starting position by straightening your arms.

5.Repeat for desired number of repetitions.

Diamond push-ups can be challenging, so it's important to start with a modified version on your knees or with a raised surface and progress to the full version as your strength improves.