To Beautify the Legs Exercises in 30 days
Strength exercises are the simplest physical quality of training, because the adjustment period is relatively fast. Three weeks is the minimum required by the body to start seeing positive results, which will enable you to achieve perfect legs in 30 days.
From the third week, the adaptations to the training stimulus become more noticeable, both internally, as when you start to feel more strength and balance, and externally, with the increased tone and the transverse muscle volume.
To achieve perfect legs in 30 days
- Wing train three times a week on alternate days.
- Protein intake increased to 1 gram per kilogram of body weight.
- Exercise, at least one session a week with weights or resistance to movement.
Exercise chart to beautify the legs in a month (week of example)
- Day 1
Squat: 4-6 sets of 10 repetitions 60-70% 1RM repetition maximum.
Press: 5 sets of 10 repetitions 70% 1RM repetition maximum.
1 leg squat: 3 sets of 4-6 repetitions on each leg, with the weight body.
- Day 2
Lounge: 3 sets of 8 repetitions on each leg 50% 1RM
Quadriceps Extensions: 5 sets of 10 repetitions at 60% 1RM
Lunges (equal to Lunge with offset): 5 series 10 supports 40% 1RM
- Day 3
- Squat jump: 4 sets of 8 repetitions at 20-30% of maximum classic squat
Lunges or rudeness (from position of feet together, make a Lunge but return to the starting position legs together before repeating bending): 2 sets of 8 repetitions at 50% 1RM
Press: 3 sets of 10 repetitions at 60% 1RM
Following these simple exercises for a month on a regular basis, you will have beautiful legs.