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Leg routine for women

This routine is designed to be done with few materials, the objective of this is that it can be done from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase. First you have to start with a pre-warming of 5 minutes. the central phase will consist of two blocks of 3 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, a micro pause of maximum 10 seconds will also be taken into account in the translation of one exercise to another, at the end of each block a macro pause of maximum 3 minutes for recovery, the recovery phase will consist of an approximate 10 minutes

Step by Step of: Leg routine for women

Leg routine for women
1
WARM UP: it will consist of performing jumping jack (jumps with separation of the legs) these will be performed at a moderate speed with the aim of proper joint lubrication and raise body temperature.

CENTRAL PHASE (FIRST BLOCK): three exercises will be performed giving emphasis to the lower part of the lower train.
1. Fixed dumbbells with 15 dumbbells per leg
2. Isometric squat with step 20 seconds
3. Squat with medical ball 20 repetitions
Leg routine for women
2
CENTRAL PHASE (SECOND BLOCK): three exercises will be done giving emphasis to the rear part of the lower train.

4. Standing knee flexion with leggings 15 repetitions
5. Isometric squat with dumbbells in front 20 seconds
6. Plyometric squat (jump) 20 reps
Leg routine for women
3
RECOVERY PHASE: will consist of a stretch in the muscle groups of the lower train as the upper train each of these will be done in an active way that is to say the elongation of the muscle will not be performed with some kind of support each stretch will have a time of 7 a 12 seconds

THIS TYPE OF TRAINING CAN BE GIVEN A PROGRESSION USING THE FOLLOWING VARIANTS: TIME OF EXECUTION INCREASE OF REPETITIONS WEIGHT OR RESISTANCE (IN CASE OF USE OF LEAGUES AS WELL AS DECREASE IN THE TIME OF REST.
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