Day 1: butt, thighs, hamstrings, calves

Most women avoid squats simply because they are unpleasant and tiring. I recommend that you alternate squats on a machine and those with a free bar (do them only with the bar until failure). The legs react to many repetitions because they are one of the muscles we use daily a lot and are well supplied with blood. Therefore, the vast majority of the volume of muscle fibers in the legs are those that are shortened by oxygen participation. The so-called aerobic muscle load. Most women focus on the legs, butt and lumbar area of the abdominal wall, wanting the butt to fly back and the belly to sink as far forward as possible, and suggesting that you are a woman, you are probably aiming for the same. Not that you need it, but I, as a friend, can help you make it with less effort. i.e. In your case, it just needs to be maintained, because you have everything in place. About the butt – things are a little different there. It does not participate in the daily work of the body and is, accordingly, low supplied with blood vessels. i.e. Its fibers are designed for anaerobic loading. i.e. No oxygen involvement. This means that they work well with great effort in a short time. i.e. Greater resistance for fewer repetitions. There, what you do hip-trust is very good, but the basis for both the legs and butt is the full squats down to the bottom. Keep in mind that the butt works more at the bottom position of the squat straightening, while the legs take over after the thigh and lower leg pass an angle above 90 degrees. So alternate the full squat with many reps and a full maple with few reps, but more weight. When they say more weight I mean one that you can lift between 6 and 10 times and get to failure. i.e. Not being able to do another with the same weight. This will cause hypertrophy (growth). Don’t see that there are some in the gym squatting in the middle or until they touch a bench under their butt. They really like to pretend to be men in the gym, putting more weight than they can lift. Keep in mind that if I put 50% of what they squat down to the middle and make them squat down, they’ll have to mention their mothers in the lowest position. We are looking for an effect, not a poser. When doing a leg or butt, prioritize the squat and the hip trust. Make more sets of them, all other exercises consider complementary.

1. Full squat to bottom with free weight behind neck

(not on a machine, with free weight) –

• 6 series x 6-10 reps to failure,
• 2 sets x 20 reps to failure

Amplitude:

squat as far down as possible, to rest the ass on the ankles, a not partial reps. The butt is stressed the most in the lower part of the squat and all the exercises for the anterior thigh (quadriceps quadriceps) because it is responsible for extending the hip joint, which is in the maximally stretched position in the lower part of All front thigh movements.

This above applies to all thigh exercises except when I wrote that they are up to the middle, partial or so.

Tech:

When you take the bar from the stand, you mark a point in the ceiling and try to constantly follow it with your eyes while squatting and standing up. This will help keep your spine straight and stand up with your legs and butt, not your waist. This is very important for the results.

2. A squat with a very wide stride to the middle with a free weight behind the neck

   (not on a machine, with free weight) –

• 2 series x 6-10 reps to failure,
• 1 series x 20 reps to failure.

3. Hip Trust with Weight

, not on a machine

• 4 series x 6-10 rep. to a refusal
• 2 series x 15-20 reps. to refusal.

4. hack –

• 1 series x 6-10 rep. to a refusal
• 1 series x 20 rep. to a refusal

5. Light press with one leg by

• 2 series x 20 reps. to refusal.

6. Deadlift with hips extended at knees

(with free weight, not machine)

• 5 sets x 10-15 reps to failure.

7. SuperSeries — 2 x 20-30 rep. to an exercise failure:

• Folding the hips at the knees of a lying position on the face

• Extend the hips of a machine from a sitting position

It’s a superserie when you do two antagonistic exercises (e.g.: folding/extend or pushing/pulling) one set one after the other without rest between the two exercises, which is considered to be 1 superset.

8. Finger Raising Rights for Calves

– 3 series x 12-20 reps.

8. Fingering Sitting for calves

– 3 series x 12-20 reps.

Breaks between series:

• In the series in which you can do some repetitions (up to 12 max) rest for 2-3 minutes
• In the series in which I wrote you to do over 12 repetitions – you rest for 60-90 seconds.

Legend:

• “To failure” means using a burden that in the range of repetitions that I prescribe to you to fail. i.e. If you are in 6-10 times, then if, for example, you do 7 repetitions, you have to choose a weight that you cannot lift the eighth time. i.e. The 7th reps are your last possible with this weight. This means to failure, not to put a weight that you can lift about 12 times and lift it 6 or 10 times. This last one is not about quitting.
• “Alternate” – means one option in the first such training (e.g. for legs and ass – butt), and the other – in the next such training.

training cycle:

Separate training – see here

• Option in a gym

Day 1 Ass, Thighs, Hip, Calves

Day 2 Abdominal press

Day 3 waistband and ass

Day 4 Upper body and some abs

• Home/home option

Day 1 Ass, Thighs, Hip, Calves

Day 2 Abdominal press

Day 3 waistband and ass

Day 4 Upper body and some abs

Circuit training – see here