Here are the top 5 exercises for men


The fact that people tend to be a lot, is a serious mistake to neglect her legs in their regular training sessions. Ask any woman or a gay man: there are some parts of the human anatomy, the sexier than a number of farms, are muscles and tones the thighs and calves. The good news is that it’s really easy to exercise your legs and you need no fancy equipment or expensive gym contract to get them in shape. In fact, it is useless even to leave your House. Another advantage is, that the most leg exercises work anywhere on your body and will help you to burn calories and lose weight at the same time.

Our selection of the best five leg exercises here that you want to do in the comfort of your own home. If you can use dumbbell or bar weight, they use, but it is no prerequisite on the road looking for great legs. It is important to remember, but to make a good session of stretching before and after exercise.

Here top 5 exercises for men

1. squats

The width of the shoulders and your toes show after forward, slowly bend the knees and the hips until the thighs are parallel to the ground. Hold this position for two or three seconds and then again. Try, keep your feet flat on the floor and make sure you don’t, let your knees forward or sideways – always online. To keep movement just as the Crouching, you can stay with your back against a smooth wall. Squats with a barbell can be done, it hug the chest with two hands or with a barbell resting on your shoulders behind your neck.

Here are top 5 exercises for men
2. laying the heel

Home ground and the width of the shoulders with your feet flat on the and then lift your heels on the ground slowly while you are balancing on your toes for a few seconds before returning to your starting position. Can this exercise, while a dumbbell in each hand hold passed with the arms against the sides of your body and your palms inwards. First, have three sets of eight to 10 repetitions and work up to three sets of 40 times. 3. leg of splits

Hold a dumbbell in each hand with your palms to inside and your arms hanging at your side, take one long advanced, bend the knees. The front heel must directly over your knee and both legs should be bent at the knee at an angle of approximately 90 ° to slide before returning to the standing position with your leg muscles to keep you upwards. If you suffer from knee problems, one small step is recommended forward. Repeat the manoeuvres begins with the other leg. Start with three sets of 8 to 12 reps and get up to three sets of 30 repetitions

4. Deadlift

Take a dumbbell with both hands on your body a little wider than the position of the width of the shoulders and the handle and bend your knees, but keep your back straight , (if you try any barbell, the two bags have filled with sand). Climb with your leg muscles, keeping your back straight and your arms lift the weight without bending over. At the forefront of the movement agreement your buttocks – i.e. squeezing your butt – and lower the weight toward the floor on back.

5 Step-Ups

Increase increased in a wooden box or the first step of a staircase on a platform. Make sure that you land your foot on the heel and not toes. On the first foot slide, and set the second foot in the market. By reversing the movement back to the ground floor, and then repeat with the other foot staring. If you are this good, you combine step UPS with a heel slip on the road at a high level.