Hey guys, trainer Amy Joe here.
And today we’re gonna discuss the five worst leg mistakes.
Are you doing any?
The first one we’re going to discuss is you’re not going heavy enough.
So there is a lot of theories about going a little bit lighter,
you don’t wanna increase the size of your legs,
you don’t wanna increase the size of your butt.
But I can tell you it’s really hard to add muscle mass.
的确是那样 对女性来讲 增肌真的不容易
That’s the thing. For women, it’s really difficult to add muscle mass.
So, I encourage you to lift heavy enough.
If you’re lifting too light, your body is going to adapt,
you’re not really going to add muscle mass.
So I encourage you to make sure you’re lifting heavy enough,
make sure that the next day you feel a little tender, sore,
and you’re building on that.
So then the next workout, you are adding a little bit more weight than you were.
And make a record what you’re doing as well, so you kind of know what to add.
And I think that it’s also really important to stretch.
I think another big mistake that you might be doing is not stretching,
you are not flexible enough.
So therefore, when you are performing a squat,
when you’re performing a lunge, when you’re performing a deadlift,
you can’t go as deep as you should be able to,
because you are too tight.
So make sure you are foam rolling, make sure you’re stretching.
If massage helps you, do that as well.
But I think if you increase your flexibility,
you’re also helping your mobility with your squat, your mobility with your lunge,
preventing injuries as well.
So you can have longevity and training.
But it’s a really important one.
以上就是第二点 柔韧性不够 要确保做好拉伸运动
So that’s number two is you are not flexible enough. So make sure you’re stretching.
Number three worst leg mistake
is not training with the muscle mind connection.
You are not slowing things down. You’re training too fast.
You are going through the motions. You’re not being deliberate.
When you are performing a head thrust, when you are performing a squat,
when you are doing a hamstring curl,
are you thinking about that very exercise?
And what it’s doing to your legs?
Are you trying to get the full contraction, full stretch?
One of the biggest mistakes I see is that individuals aren’t doing that.
So you can take a basic basic exercise, and make it really hard,
by increasing that mind muscle connection.
So I encourage you to slow things down,
and start to say how can I make this exercise harder.
I’ve been doing the same exercise for how many years now, how many months now.
How can I make it harder?
That’s number three.
第四点误区是 训练强度不够 你没有充分地锻炼你的双腿
Number four is not training enough, not training your legs enough.
Maybe one time a week is not enough for you.
Maybe you need to be on your legs, doing two leg workouts a week.
I enjoy doing two leg workouts a week.
I feel like that’s really helped me step up my level of fitness
而且 你懂的 我已经通过这个训练燃烧更多卡路里
and I’ve, you know, gained more caloric burn from it
because they are such a large muscle group.
So I feel like I’ve got more bang for my buck when I added two leg workouts a week.
I like to keep it about 3 or 4 days apart.
Maybe one of them I will focus on heavier leg exercises
and then the second one I won’t do as many of heavier exercises
but still performing, you know, hamstrings and glutes leg exercises.
So that’s another one: add maybe another day in your week for legs.
最后 也是最严重的误区 我发现健身的女性 你们吃的太少了！
The other, final worst mistake that I find women making is you are not eating enough.
Alright. So all of these things are excellent,
that you are working out, you are training your legs hard,
but if you are always trying to be in a deficit,
if you are always trying to under-eat, be in a caloric deficit for the day,
you are not going to provide fuel and recovery for how hard you’re training your legs.
So if you are trying to add muscle mass, and that’s your main goal,
then focus on getting a good carbohydrate meal pre and post workout.
I think that’s a really excellent window to provide your body with good carbohydrate nutrients.
A balance of carbohydrates and protein is perfect for pre- and post-workout.
尽可能多吃一点鸡肉 米饭 一杯蛋白奶昔或者一个百吉饼
Something like chicken and rice, or a protein shake and a bagel.
But you know, get get full, and make that maybe your two biggest meals of the day.
So if you under eat, you’re not gonna add the recovery,
you’re not gonna add the muscle mass that you’re looking for.
So that’s my final tip.
For, you know, five worst mistakes that a lot of women are doing
其实 你的腿部训练计划本可以更快 更有效地进行
you know, that you can have faster, quicker, more efficient results for your legs
So those are my five. If you have others, comment below.
Let us know a few of your ideas or a few of your thoughts.
If you have questions on any of these, let us know.
谢谢观看 我是你们健身教练艾米下期见 拜拜
Thanks for joining me today. I’m trainer Amy Joe. And we’ll see you next time. Bye.