Choose pants that are tailored well but hang a little loose around your legs. There are plenty of styles to choose from that make your legs look strong without making you look like youre drowning in fabric. Boot-cut pants are another good choice. They hug the thighs and flare at the knee, making the legs look a little bigger. Dont wear skinny jeans. Theyre made to make your legs look tiny, so pass them up if you want your legs to look bigger. 2 avoid shorts that are too baggy. Shorts, on the other hand, should be tailored and close-fitting if you want your legs to look bigger. Baggy shorts emphasize the small circumference of your legs. 3 wear pants over boots. This look is always in style and it can add several inches to your legs. Choose boots that rise midway up your calves and wear a pair of boot-cut jeans over them. 4 Choose the right print and color. Look for bottoms that have wide horizontal stripes or bold patterns, as these can make your legs look bigger.praxis
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Hold until you feel the wrinkle burn. Bend your knees to lower the weight back to starting position. Repeat 10-12 times for 3 sets. Find the leg curl machine, which allows you to lift weights by attaching a cable to your ankles. Load the machine with the amount of weight you can lift for about 10 reps before you need to stop. Attach the cable to your ankle and hold the support bar with your hands. Bend your knee toward your butt to lift the weight, then naturel straighten it back to starting position. Repeat with the other leg. Part 3 making your Legs look bigger 1 wear baggy pants. This the quickest way to add a little bulk to your leg line.
using the wide array of exercise machines available. Using exercise machines allows you to gradually add more weight, increasing the intensity of your workouts and promoting muscle growth. For each exercise, start with the amount of weight you can lift with your legs 8-10 times before you need to stop. Work with a trainer to determine the right weight for you. Here are a few exercises you can do at the gym: Leg extensions. Find the leg extension machine. Start with a lighter weight than you would normally handle. Sit on the machine with your knees bent and your feet under the lower bar. To lift the weight, straighten your legs, but keep a slight bend in the knee.
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Eventually, you may be able to do four or five sets of ten to twelve reps. 4 do stiff-legged deadlifts. This one works out your hamstrings, putting you on the path to bigger, sculpted legs. Load a barbell with the amount of weight you can lift for 10 reps without stopping to rest. If you dont have a barbell, you can use two stress dumbbells. Stand with your feet shoulder-width apart. Place the barbell or dumbbells in front of you. To pick up the barbell or dumbbells, bend your knees while keeping your back straight. Engage your abdominal muscles. Once you have picked up the weights, stand while hinging your hips forward. Your back must be straight and your abs contracted as you stand. Once you have risen, the weights should be at thigh-height.
Once you have mastered this exercise, you might try increasing this to four or five sets of ten to twelve reps with heavier weights. 3 do box jumps. This one works your calves, and you can do it with minimal equipment. Youll need a sturdy box or exercise step that wont slip when you jump. The taller the box, the more difficult the exercise will. Dont use dumbbells when youre doing this exercise, since you might need your hands to catch you if you trip. Stand in front of the box with your toes pointed toward. Jump explosively upward and land on the balls of your feet on the box. Jump back down to starting position. Work your way up until you are able to do three sets of fifteen.
This exercise works your glutes, quadriceps and hamstrings, giving you a full-leg muscle workout. You can do it without weights, but when youre trying to build bigger muscles its important to step up the intensity. Stand with your feet shoulder-length apart, and hold your dumbbells at your sides. If you want, you can hold them at your shoulders instead. Take a big step forward with one foot, dropping your opposite knee toward the floor. So if youre stepping with your right foot, drop your left knee toward the ground. Keep your torso vertical to the ground with your knees aligned over your feet. Do not move the knee beyond your toes. Rise back to starting position and immediately step forward with the opposite foot. Aim to do three sets of fifteen reps.
Steviger, staan - home facebookDoing squats is a good way to pump up your thighs, and adding dumbbells (or a barbell, if youre down with that) makes the exercise even more effective. Start with dumbbells you can lift 10 times without needing to put them down. For beginners, 10-20 pounds is a good starting weight. Bodybuilders should lift more weight for bigger legs. Now squat using the following form: Stand with your feet shoulder-width apart and your hands grasping the dumbbells at your sides (If youre using a barbell, hold it behind your head or at your chest). Bend your knees and lower your butt towards the floor in a squatting position. Keep your back straight and keep squatting down until your thighs are parallel to the floor. Your knees should always remain straight above your feet; do not let the knees go forward past the toes. Push back up to your starting position. Repeat for 3 sets of 10-12 squats. 2, do dumbbell lunges.
You need protein to build bigger muscles, face so make sure youre taking it in at every meal. Eat beef, pork, chicken, fish, and other lean meat sources. Eat tofu, beans, quinoa, barley, and eggs if youre not a carnivore. 7, try supplements, but dont rely on them. Some people find that taking certain supplements can give their muscles an extra boost. Supplements should be used in conjunction with a healthy diet and plenty of water intake. Creatine is a substance naturally produced by the body to aid muscle growth. It is considered to be safe to use in doses of 5 grams (0.18 oz) per day over a certain period of time. Consult your doctor before taking any supplements. Part 2, doing the right Exercises 1, do squats with dumbbells. If skinny thighs are your problem, this exercise is for you.
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4, exercise different muscle groups on different days. If you work out all of your leg muscles every day, they wont have a chance to recover and grow larger. You also stand the chance of hurting yourself. Instead, focus on one group of muscles one day, then rotate to another the next day. The resting period is an important part of getting bigger legs. 5, get your calories from the right sources. This doesnt mean you should start gorging yourself at every meal; rather, make sure youre getting plenty of calories from healthy food sources. When youre working on building muscles you need a lot of calories to sustain yourself. Eat plenty of the following foods to keep your muscles growing: good foods to have in your diet include lean meat, tofu, whole grains, beans, vegetables, fruits, and more vegetables and fruits. Limit your intake of processed foods, sugar and white flour, fast food, and snack foods. These will leave you feeling tired instead of energetic and ready to work out. 6, eat plenty of protein.
Try running uphill, and do not run more than vrouwen three hours a week. 2, work out hard. When you go about your ordinary day, your leg muscles get a workout carrying you everywhere you. Theyre already used to being worked out all the time, so in order to encourage muscle growth you need to do high-intensity workouts that focus on the legs. During each workout, do two to three sets of eight to twelve reps. Use as much weight as you can while still being able to keep correct posture so that you feel the burn. Add more weight after the first few weeks of exercising to increase the intensity. Dont overdo it; make sure you know the difference between pain and injury. Work with a trainer if you havent spent time lifting weights before. You might have been taught before that you should move through weightlifting exercises slowly. However, making explosive movements builds different muscle fibers than slower movements. These fibers may not be as developed as other muscles in your legs.
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Quick summary, if you want bigger legs, try an exercise regimen designed to target your lower body. Each day, perform 3 sets of 10-12 squats per day to build up your thighs, and do 3 sets of 15 forward lunges for chia bigger quads and glutes. You can intensify both of these exercises by adding dumbbells to the workout. Box jumps will help you build up your calves, but dont use dumbbells during this exercise in case you trip. Did this summary help you? Part 1, changing your Regimen 1, do cardio. While some may be concerned that cardio will reduce the size of their legs, the right cardio will not only help you build leg muscle but also contribute to your overall fitness and health. Uphill cardio, such as cycling uphill or hiking, are great ways to increase your lower body strength. Running for long periods of time can give you slender legs. This does not mean you have to avoid cardio, however.