Saturday, December 31, 2011

4 Perfect Bodybuilding Workouts for Women

Natural bodybuilders build muscle without the use of performance enhancing drugs, protein powders and artificial muscle builders. As a result, it is much more difficult for you to build muscle mass quickly. Leg routines for bodybuilding women are designed to help develop muscles in the quadriceps, hamstrings and glutes. While some of these exercises use natural resistance, others require leg machines in order to effectively work the muscles.
Squats will help you strengthen your core muscles in addition to your leg muscles. Place a barbell on your shoulders, holding it with even spacing between both of your hands. In terms of weight, the larger the weight, the bigger effect the exercise will have on muscle growth. Despite this, if you are looking to tone and sculpt your muscles, increasing reps and decreasing weight would help you. With your knees bent and back at a 45-degree angle, bend down until your upper legs are parallel with the ground. Push up until you are standing with knees slightly bent. Repeat until fatigued.
Lever Leg Extension
Lever leg extensions are designed to strengthen your quadriceps. Sit down in a leg extension machine, placing your ankles under the foot pads. From this position, tighten your abdominal muscles, placing both hands on the handle bars. From this position, extend your legs up and out until they are parallel with the ground. Slowly bend your legs back down, repeating this exercise 20 times or until you are fatigued. As you improve, increase the weight on the machine.
Seated Leg Curl
This leg curl exercise is designed to strengthen your hamstrings. Sit down in the leg curl machine. Extend your legs out so that the back portion of your ankles are resting on the foot pads. From this extended position, bend at the knees, bringing the pads and weight down until your feet nearly touch the floor. Once your lower legs are perpendicular to the floor, extend your legs back out. Repeat this exercise until fatigued.
Calf Press
This calf press exercise is designed to strengthen your calf muscles as well as other parts of your lower leg. Sit down in a calf press machine with your back flat and feet flat on the weight plank. With your feet flat, push up using only your toes onto the foot plank. Continue to push until your toes are fully extended. Hold for several seconds before relaxing into your original position. Perform three sets of 10 before completing your exercise.

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