Los hombres tenemos la fama de ser flojos para entrenar los músculos que están presentes en nuestras piernas, y es que muchos compañeros en los diferentes gimnasios, solo trabajan el tren superior, y para ser más específicos, los pectorales y brazos, haciendo de esta manera que nuestro cuerpo pierda armonía, ya que la parte inferior tendría una diferencia muy notoria con respecto a la superior, en mis años de inicio en esta disciplina, también caí en ese mal habito, por suerte pude corregir y mejorar de manera significativa mis piernas.

Para tener unas piernas que vayan a la par con los demás músculos debemos trabajar como mínimo, unas 2 veces por semana y al menos 1 hora cada día que las trabajemos, si no quieren hacer tan tedioso o aburrido los entrenamientos, pueden trabajar las piernas dividiendo los músculos, es decir el primer día los cuádriceps, que son los que están en la parte frontal, y el próximo entrenamiento trabajan los aductores y bíceps femoral, lo que si no debemos de dejar de trabajar cada vez que estemos concentrados en el tren inferior, son las pantorrillas, las cuales me gusta ejercitarlas tres veces por semana, dejando un día de descanso de por medio.

The legs are the basis of our body, in any sporting discipline athletes are required a strong preparation in the muscles of the lower body, a baseball pitcher must be prepared in the best way and his legs are essential to achieve great speeds, not to mention the soccer players that is well known by all that is played mostly with the legs, those of us who like bodybuilding, we know that symmetry in this sport is essential when competing in major events.

Men have the reputation of being lazy to train the muscles that are present in our legs, and is that many colleagues in different gyms, only work the upper body, and to be more specific, the pectorals and arms, thus making our body lose harmony, since the bottom would have a very noticeable difference with respect to the top, in my early years in this discipline, I also fell into that bad habit, luckily I could correct and significantly improve my legs.

To have legs that are on par with the other muscles we must work at least 2 times a week and at least 1 hour each day that we work them, if you do not want to make so tedious or boring workouts, you can work the legs by dividing the muscles, ie the first day the quadriceps, which are those that are in the front, and the next workout work the adductors and biceps femoris, which if we should not stop working every time we are focused on the lower body, are the calves, which I like to exercise them three times a week, leaving a day of rest in between.

Before I begin to explain each of the exercises to be performed in this leg routine, I must thank Mr. Estéfano Pernalete, for letting me use the facilities of the Iron Work gym and if that wasn't enough, he let me use his image to illustrate each of the exercises that you will see below, he will be the protagonist of the photos that I will use here,

As usual my main recommendation is to do a general warm up, a stretching where each of the muscles of our body are involved, to that we can add a few minutes of cardio, the warm up for the legs should be done in the best way to avoid injuries that may affect our sporting activity, especially we must take care of the joints, including knees.

After doing the above mentioned, we are ready to start with the training routine, it is composed of three exercises and finally touch the calves, the first exercise that we will execute is the press, this is a movement that helps us to lock the adductors and quadriceps, it is recommended four sets of 15 repetitions, the same can go down as we raise the weight, the ideal rest would be 50 seconds, but you can reach the minute depending on how our recovery to face a new series.

The second exercise to perform is called extensions, here we can stimulate the front muscles of the legs and strengthen the joints, ideally do 5 sets of 12 repetitions, with maximum rest of 55 seconds between sets, in this rest we must take advantage of hydrate ourselves in order to have an adequate recovery.

We have reached the third and last exercise, to finish we are going to do standing femorals, here we will work the back of the leg, but with the difference that the exercise will be done standing and not lying down, we will do 4 sets of 15 repetitions with a standard weight, to do the other set it is recommended to rest about 50 seconds, and to that we can add 4 sets of 10 repetitions of calf standing with our own weight.

As final recommendations, you can not forget hydration when training, wear comfortable clothes to do these exercises, and the use of the belt is essential to avoid injury to the lower back, I hope this routine is a contribution to those who can read and put into practice this routine, it is ideal to do when we are short of time, but I guarantee that will be effective and see the best results.