Complete Legs workout for Beginners in The GYM

 


Hello friends, welcome once again, friends on our page Pankaj Fitness, today we will tell you in this post Legs Workout for Beginners ie friends, if you have just started going to the gym and want to exercise your legs but you do not. If you know which leg exercises you have to do, then today I will tell you what kind of leg exercises you can do if you are new to the gym, so let's start...



Friends, as usual, before starting your workout, you have to do warmup and stretching, only after that you start your workout, then after warmup and stretching, we will do our first exercise named ...


Squads- Friends, we will do our first exercise of squads, which activates the muscles of our legs well, we can perform this exercise in this way, friends, you have to do this exercise only with your body weight. You have to do at least 3 sets of this exercise, after 20 to 15 reps, we will do our second exercise named...



Lunges - Friends, this exercise has a lot of effect on the front muscles of our legs, you can perform this exercise in such a way as you can see in the photo below, friends, in the photo, these exercises will give you a lot. It will look simple, but when you do this exercise, then you will know how difficult it is to do it friends, initially you should do it with your own body weight, later you can do it according to your weight with the weight of the dumbbell. Friends, you should do at least 3 to 4 sets of this exercise and in every set you have to do 20 to 15 reps, after doing this exercise, we will do our second exercise named ...


Legs curl - Friends, you must have seen many people doing this exercise, this exercise gives a lot of effect to the muscles in front of our legs, or we can also say that it is the best in leg exercises. Exercise is considered friends, you will perform this exercise in this way, friends, you have to do at least 3 to 4 sets of this exercise, you have to do at least 12 reps in each set and friends, you have to do it after every set. According to you, you have to increase the weight, friends, after doing this exercise, we will do our second exercise which is named...



Leg extension - Friends, this exercise is for the back part of your legs, by doing this exercise, our back legs become very strong and also affects the muscles of our legs, friends, you can do this exercise. Some can perform in this way as we have shown in the photo below, friends, this exercise is also done lying down in the gym. According to the reps, friends, after doing this exercise, we will do our second exercise which is named...



Wall sit - Friends, you have just started going to the gym, so you do not do leg press, that's why we are telling you this other exercise which will work only for your leg press, friends, you can do this exercise in some way in the wall. As you can see in the photo, friends, you have to do at least 3 sets of this exercise, friends, it does not contain reps, so you have to do this exercise according to the time, then you can also do this exercise according to the time. can do...



Friends, after doing this exercise, our workout is over, but if you can do one side exercise with it, then that exercise will be plank friends. You have to do 3 sets reps will do with your time like 30sec, if you want, you can use weight separately along with weight...




Friends, I would like to tell one more thing that if you do not understand any workout or exercise, then you can watch its video on our YouTube channel and also you can ask us about that exercise by commenting below...


So friends, this was the exercise of our legs, which you should do if you have just started going to the gym, then friends, one more thing I would like to tell you that friends do not make a body just by going to the gym, to make a good body You will have to take special care of your diet along with your workout because unless you give the right protein to your body, your body will not recover in such a good way that your body will not be made, then you should have your diet along with your workout. And you have to take special care of your sleep, friends, if you like this post, then please share it with your friends and tell me in the comment, write above the work of the next post, friends, also if you have not subscribed to our youtube channel, then quickly Kar le kiyoki, he keeps posting videos of daily workouts, see you on the second post till then...





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