health experts

1) Squats – leg squats is a good warm up exercise for beginning and in this exercise first you have to stand normally and then keep a good distance between your legs , this distance is measured as your knee don’t go outside your foot when you go down word , hold your  hands and slow down put pressure on your legs and go down and then go upward with power of legs , complete this exercise as 20 reps and 4 sets .

2) Back squats

Come in position like as you do in squats by this time you need road put your road on neck and do squats with it do 3 set and 10 reps . Keep your back slightly straight.

3 ) Front leg squats –

In this workout you have to hold road on your front of neck and shoulder , and do same as back squats.

4 ) Leg curl –

In this leg workout you have to lay down on your to stomach on machine and fix your legs at machine and going your legs.upside and slowly downside do 3 sets of 15 reps .

5 ) legs extension –

This is also same as leg curl but in this you have to sit on machine not lay down , joke apart , you have to sit on machine fix your foot in downside of machine and hold it then use powe of legs go upside and slow down do 3 sets and 20 reps. .

6 ) leg press –

This is last leg workout in this workout we use leg press machine and go into position like as picture shown and press your legs upside and when you go up stay alert go downside do 3 sets and 12 reps.

Notice – in this legs workout you have to use scrotum supporter and keep hydrated during workout , please use tight supporter and stay alert .

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