Anatomy of the leg muscles


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Anatomy of the leg muscles

Before you start training the lower body, you need to study the anatomy of the legs. Thanks to this, you will learn how to properly feel and contract muscle fibers, triggering hypertrophy of the musculature.

The superficial anatomical atlas of the muscles of the human body is taught as early as 8th to 9th grade. People who have come to the world of bodybuilding and bodybuilding are puzzled by the study of the structure of muscles, whether it is a beginner athlete, a practicing coach or an advanced “kachok.” After all, without anatomical knowledge of the principle of the work of muscle groups, it is impossible to correctly choose exercises for heavy training with weights.

Muscles of the lower part of the body – the most voluminous group of muscles, which accounts for more than half of the muscles of the entire body. Their condition and tone determine human health in many respects.

The anatomical “construction” of the leg muscles is conditionally divided as follows:

  1. gluteus muscle group;
  2. quadriceps (front of thigh);
  3. muscular hamstring;
  4. group of calf muscles.


The development of the fifth point has always been and will remain the subject of admiration for the opposite sex. But in addition to the object of bodily beauty and aesthetics, the gluteus muscles must be an inseparable part of the musculature of the musculature of the body. Without developed buttocks you can not boast of a strong back, no elastic beautiful legs, no competitive strengths in fitness.

anatomy of the leg muscles

  • The gluteus is the largest and thickest muscle in the structure of the human body. It is from its thickness that the appearance (not roundness, but “fleshiness”) of priests depends. The muscle performs a number of important functions, the main of which are the extension and turn of the thigh, straightening and fixing the trunk.
  • Middle gluteus is the external muscle of the pelvis. Among the main functions that it performs – the removal of the foot forward and backward, stabilization of the body during extension. The best exercise for pumping bunches of this muscle is squatting with weights.
  • Small gluteal, like the middle is located in the upper region of the buttocks and more overlapping the main gluteus. Leaving the leg to the side is the function for which this muscle is responsible, respectively, and isolated exercises of the lead-in legs load the small buttocks most.

The front surface of the thigh: quadriceps

Units are gifted by nature with slender, attractive hips, the rest have to regularly sharpen the beauty of their legs with exercises with weights. To achieve the ideal proportions, you need to know the anatomical design of the muscles. The front part, and a piece of the lateral surface of the thigh, occupies the quadriceps muscle of the thigh (quadriceps).

All four heads are considered as independent muscles:

  • The straight muscle closes most of the other three heads and of all the muscle bundles of the quadriceps is the longest.
  • The lateral broad muscle is practically the entire anterolateral outer surface of the thigh. At the front it is hidden behind the straight muscle of the hip, and on top of it it is almost invisible behind the straining wide fascia.
  • The intermediate broad muscle is “squeezed” between the rest of the muscles, its development is always lagging behind in the quadriceps.
  • The medial broad muscle passes along the inner lower part of the thigh. Its location is fixed on the anterior and medial areas of the lower half of the thigh.

Classic squats, a Bulgarian squat, a squat with a lead – far from all the exercises for the quadriceps of your dreams. Sport makes muscles bumpy and elastic, flabbiness and fatty excess disappear.

Thigh – rear view

The back of the thigh is the place where cellulite accumulates most in women and there are shortcomings in men. Her training will not only lead the effective workout muscles into tonus, but will reduce the likelihood of developing problems with ligaments and joints.

The muscular fibers of the posterior surface of the thigh consist of:

  • The biceps femoris. The hamstrings are located laterally on the back surface of the leg.
  • The semitendinous muscle, which begins along with the long head of the hamstrings from the sciatic mound.
  • Semimembranous muscle starting from the ischial hillock. She turns the shin inward and unbends the hip in the hip joint with the knee joint unbent.

The rear part of the hamstring muscle conscientiously performs its auxiliary role. Together with the short head of the biceps muscle, she works on bending the leg in the knee (pulling the heel to the buttocks) and curing her back while walking and running.

pump the muscles of the legs

Muscles of lower leg

The muscles of the lower leg include:

  • The gastrocnemius muscle, formed by the medial and lateral heads, which connect in the region of the shin and pass into the calcaneus.
  • The soleus muscle. It basically consists of slowly contracting muscle fibers, which are inferior to the force of quick-cut, but possess great endurance.
  • Plantar – a small muscle with a long tendon. Some people do not have it at all.
  • The anterior tibialis muscle originates from the tibia. It is responsible for extension and supination of the foot.

Muscles of the shin – this is the division that performs the function of retaining and carrying the weight of the entire body. Also, the muscles take on “responsibility” in the uplifts on the socks and plantar flexion in the ankle joint, and the calf muscle also participates in the bending of the knee.

All pros and cons in leg training

A very common problem for beginners in the world of heavy sports is undeveloped legs. Most young bodybuilders and bodybuilders focus on training the “beach” parts of the body – the press, chest, hands. While the importance of the “day of legs” for professional athletes is above all.

The advantages of leg training:

  • the human body always tends to symmetry, so the pumping of the feet will enhance the progress of the torso increase;
  • aesthetics – beautiful rounded forms and a proportionally developed body;
  • a good release of testosterone, which increases progress;
  • the center of gravity decreases and stability improves.

Among the disadvantages of training the legs can be identified only the risk of joint injuries. But these are “possible” problems, and not necessarily people who regularly load their knees, are in a “risk group”. There is also a chance to miss the growth of bones in length, this minus is mainly for young guys under the age of 20, who still have active growth.

Read about exercises for pumping feet:

  • hack squats
  • bench press
  • squats

To pump the muscles of the legs, not only ambitions and desires are needed, but at least an approximate knowledge, from which it grows. Then the constant physical exertion on the leg muscles will be made correctly and will have a beneficial effect on the increase in strength, performance and growth of the muscle volume.


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The problem with the violation of potency (sexual dysfunction) is troubling a lot of men of different ages around the world. The sources of sexual dysfunction can be both psychological factors and health problems, and often the problem of male impotence becomes the decisive factor in breaking strong family and sexual relationships.

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Modern generic drugs Cialis, Levitra and Viagra are called to safely and effectively solve the problem of increasing potency without harmful effects on the entire body. Remember that before taking medications it is worth consulting with a specialist. Despite the fact that drugs for increasing potency have minor side effects, it is recommended to take special care to receive these funds for people with chronic diseases.

Undoubted advantage of the drugs Generic Cialis, Generic Levitra and Generic Viagra in comparison with other similar drugs is that these drugs do not become addictive even after long-term use. Drugs are not able to increase sexual desire (libido), they help men achieve a natural erection and support it for sexual intercourse.

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Hand training for weight


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The increase in muscle volume for beginner bodybuilders is a priority. Particular attention is paid to biceps and triceps, which are pumped first. It is the volume of muscles on the hands that demonstrate to others, whether a person visits the gym or not. To build muscle mass on the hands, it is necessary not only to engage in simulators, but to select the most effective program. Choose exactly the exercises that most load triceps and biceps, allow you to quickly progress and achieve your goals and objectives.

The proposed training program does not imply the separation of classes from performing exercises for the biceps and triceps, which is rationally explained. The reason for the joint training of these muscle groups is that they are opposite to each other. The study of one antagonist leads to the restoration and increased inflow of blood, rich in nutrients, the second, that is, the opposite muscle. And if you train both biceps and triceps, you can achieve powerful pumping, which positively affects the increase in muscle mass.

Effective exercises for pumping triceps and biceps

The training program for increasing muscle mass in the arms, performed in the gym, is almost entirely built on basic exercises, but there are also several isolating ones. This allows you to deplete the muscle and achieve the maximum effect of pumping.

The training includes two groups of exercises:

pumping triceps and bicepsFor triceps:

  • Bench press lying narrow grip;
  • French press;
  • Extensions on the upper block.

For the biceps:

  • Raising the bar on the bicep while standing;
  • Hammers for biceps;
  • Lift dumbbells to the biceps alternately sitting on the bench.

This complex is enough to completely deplete the muscular groups involved in the work. The first exercise is basic exercises, and then the emphasis is shifted to isolated movements. Such a system of training is considered the most effective and effective in today’s bodybuilding environment.

The training program is aimed at working out the muscle-antagonists. Consequently, the biceps and triceps are best pumped alternately. Do all the exercises first to one, and then to another group less efficiently.

A program for training hands for weight

To better understand how to pump the biceps with the triceps, the following sequence of exercises should be followed. So, the program is done according to the following scheme:

  • Lifting the bar to the biceps standing (3-4 X 8-12);
  • Bench press lying narrow grip (3-4 X 8-12);
  • Hammers (3-4 X 8-12);
  • French press (3-4 X 8-12);
  • Lifting dumbbells to the biceps sitting on the bench + extension on the triceps block
  • alternately for 3-4 sets for each exercise.

training hands for weightThe first exercises are performed in the usual for many tempos,Insulin but with the latest beginners may not be all clear. The final stage of the workout of this program involves a transition to supersets. In other words, first one set on the biceps, and the next approach – on the triceps. Then take a short break. After rest, repeat the bicep-triceps. The presence of a super set at the end of the exercise allows you to achieve a powerful pumping effect and lead the muscles to maximum exhaustion. Use these sets should not be every occupation, but periodically. Otherwise, the risk of overtraining increases.

Exercises for training hands

EXERCISES FOR TRAINING HANDSRaising the bar to the biceps standing At the age of 18 or 19 years of membership in the gym I did not have. All I had was a bar, some weight and some dumbbells. And I only knew the lifting of the bar standing on the biceps. Today, it’s still one of my favorite exercises. I believe that lifting the barbell standing on the biceps is a great exercise to start work on the hands, because it is aimed at balance and coordination. This is not isolation and not the machine you rely on, it will help develop your center and overall strength.

Bending of arms with a rod on a Scottish bench

Concentrate on the right technique – the elbows are tightly pressed to the stand, do not rock, without jerks and jerks, and a large stretch when bending hands with the bar on Scott’s bench. At the peak of this isolated exercise, do not forget to squeeze your biceps as hard as possible for maximum inflation. Stay focused throughout the whole movement, otherwise you will not pump up your hands like the classic bodybuilding champions. Build a brain-muscle connection. This will give you more control, and you can feel the continued growth of muscles. Do not be afraid to play with different grips, it will hit your bicep from different angles.

Extension of hands with a dumbbell from behind the head

For a really thoughtful blow to your triceps, you need to raise your arms above your head. Maintain control when putting dumbbells behind your head, for a really good load, lower them as low as possible and keep the whole time at maximum.

Push-ups on the uneven bars

Push-ups on the uneven bars are an excellent final exercise. Your triceps are already tired and push-up on the uneven bars will give them an additional final push. If necessary, increase the intensity by adding the number of repetitions, counting and decreasing your period for rest. Do the maximum possible number of repetitions, regardless of your fatigue.

Generic Cialis – strengthening of potency.


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General description

As statistics show, every 10th man suffers from a violation of potency. This problem can be solved if you buy generic. Its use will solve intimate problems, return the male power and improve the quality of sexual life.

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Acetylcholine and nitric oxide contribute to the flow of blood to the penis. They are synthesized by the nervous system. Phosphodiesterase does so as to minimize the production of the above substances. This drug belongs to inhibitors, and it blocks sopodieestrase. At the same time, this medication is not an aphrodisiac. Therefore, the excitement will come in a natural way, and not from the use of Cialis. You do not have to worry that sexual arousal will occur at the wrong time. After sexual intercourse, the erection is natural. The best result is shown after 2 hours have elapsed from the moment the pill was taken.

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How to use?

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What are the side effects?

Very rarely, it may attract the appearance of dizziness, muscle or headache, runny nose, allergies, impaired coordination of movements, pain in the lower back. If the side effects occur, they tend to be weakly expressed. After a while everything disappears without a trace. If the drug is used for a long time, then they disappear altogether.

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What are the contraindications for Cialis medication?

The instructions indicate:

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It is forbidden to combine tablets of Cialis with similar drugs and also doxazosin. For people under the age of 18, the medication is not recommended. Use before classes that require attention (for example, before driving) is also not recommended.

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What advantages can be distinguished?

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  • It does not harm the chemical composition of sperm, as a result – the absence of negative effects on the health of future children
  • Virtually no contraindications and undesirable side effects

Viagra – best help for men


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Having problems with potency, a man risks to spoil his relationship with the opposite sex. When there is no possibility to satisfy the chosen one, the confidence leaves the guys appearing complexes and a psychologically tense state. It’s time for men to prove that they are representatives of the stronger sex. We are happy to inform you that today you can get rid of such ailment very quickly and absolutely painlessly. One of the high-tech developments of foreign scientists is Viagra – a pill that will change your perception of good sex.


What is characteristic of the drug Viagra?

Viagra, which you can buy on our website, is available in tablets. One platelet counts 10 completely identical in composition tablets. There is an original variation. It costs a lot of money, but you do not want to spend extra money on an expensive drug? It was for the purpose of economy and was invented Viagra generic. This tool for the components and the effect is fully consistent with its original prototype. The only thing they differ is the price, which is lower for the analog product.

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Features of the effect that the tool gives

Sildenafil is responsible for expanding the blood vessels, giving blood faster to circulate through them. The blood stream flows to the genitals – and then it becomes elastic and firm. After 20 – 30 minutes after taking a tablet of Viagra, it starts to work. It will be effective for 5 hours. During this time, you and your second half pay enough attention to each other and both will remain satisfied.


Recommendations for admission

One tablet is enough for hours of enjoyment. It is not recommended to take more so that there is no overdose. It is accompanied by unpleasant sensations. To get the maximum effect from Viagra, you need to drink it 30 minutes before you plan to have sex. The tablet should be washed down with enough water (enough glass). Do not drink a certain course – tablets are taken at will and if necessary. The drug is effective from the first time.


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Already with the first pill you will be able to decide whether you are suitable for such a medicine. Viagra is the number one choice in Europe and Asia. It is good because:

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Concomitant symptoms

In parallel with the benefits, you can observe other effects that give Viagra. Among the side effects most often manifested headache, as well as dizziness. In addition, nausea is possible. Sometimes men have a backache, but all these symptoms are temporary. Experiences about this or that side effect should not be. Such manifestations are possible for the reason that more funds have been taken than is required.


Men who can not take a product

According to statistics, every 6th guy in our country can not afford such a pleasure as full-fledged sex. But not everyone will be able to help themselves in this situation. Remember that you can not drink such pills if you:

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  • Viagra in such cases will not help, and you risk harming your health. Only after consultation with the attending physician is recommended to decide whether to buy a medicine like Viagra.


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