Beginners ki leg workout telugu lo | fitbyvj скачать в хорошем качестве

Beginners ki leg workout telugu lo | fitbyvj

🔥 Why Leg Day Is Important for Beginners Legs are the foundation of your body. Training legs: Builds overall strength Boosts testosterone & growth hormones Improves balance, posture, and stability Helps upper body grow faster too (yes, leg day helps chest & arms indirectly) Skipping leg day = weak base ❌ 🦵 Leg Muscles You Train Quadriceps (front thigh) – squats, leg press Hamstrings (back thigh) – leg curls Glutes (hips) – squats, lunges Calves (lower leg) – calf raises 🧊 Warm-Up (Very Important – 8 to 10 mins) Never skip this. 5 mins brisk walk / cycling Bodyweight squats – 2 × 15 Leg swings (front & side) – 15 each leg Hip circles & ankle rotations – 30 sec 👉 Purpose: prevents injury and improves performance 🏋️ Beginner Leg Workout (Gym) 1️⃣ Bodyweight Squats / Goblet Squats Sets: 3 Reps: 12–15 Focus on form, not weight Keep chest up, push through heels 2️⃣ Leg Press Machine Sets: 3 Reps: 10–12 #fitness #motivation #fatloss Don’t lock knees Lower slowly, push up controlled 3️⃣ Leg Extension (Quads) Sets: 3 Reps: 12–15 Squeeze thighs at the top for 1 second 4️⃣ Lying or Seated Leg Curl (Hamstrings) Sets: 3 Reps: 12–15 Slow movement, full range 5️⃣ Walking Lunges / Static Lunges Sets: 2–3 Reps: 10 each leg Keep back straight, step long 6️⃣ Standing or Seated Calf Raises Sets: 4 Reps: 15–20 Pause 1 second at the top ⏱ Rest Time 60–90 seconds between sets Beginners don’t need long rests 🧘 Cool Down (5 mins) Hamstring stretch Quad stretch Calf stretch Helps reduce soreness and improves recovery. 🍽 Beginner Tips for Leg Growth Eat enough protein (you already know this 😉) Drink plenty of water Expect soreness for 2–3 days (normal!) Train legs once or twice per week Focus on form first, weight later #lowerbodyexercises #legworkout #legday