5 Worst Mistakes You Do For Legs In The Gym | Never Do IT |

5 Worst Mistakes You Do For Legs In The Gym ||

Hello guys kaise ho aap sab umeed karta hu ache hoge aaj fir main apke liye ek naya topic le kar aya hu jo hai 5 worst mistake you do for legs guys legs ko karte hue kafi log kuch galtiya karte hai jiski wajh se jo actual growth hai legs ki wo nhi ho pati aaj uske bare me baat krege guys agar apko mere blogs pasand ate hai toh comment jarur karte rahe toh guys hum shuru karte hai apna blog.

• Same Variations :- guys pahli mistake ati hai apki same variations ek hi workout me ek hi din me ek hi training me aap ase variation karte ho jo same tarike se apke muscle ko train karte hai ab sabse pahle samjna padega legs ki anatomy kya hai legs ko jab aap samne se dekhte ho front se toh usme 4 muscle ate ate hai vastus medialis,vastus lateralis,rectus femoris and ek or muscle hota hai front legs me under ki side jisko bolte vastus intermedius iske baad ati hai hamstring piche jo legs ka piche ka part hai usko hamstring bolte hai hips ke niche ka part jo hai hamstring me biceps femoris,semitendinosus,semimembranosus ab ata hai calf muscle isme gastrocnemius,soleus toh ye jo pura hota hai ye apke legs ka anatomy hota hai ab jab same variations ki baat kar rahe hai toh wo kya hai jab aap legs karne ate ho aap squats lgate hai jab ye exercise sabhi log lgate hai jab aap squats lga rahe ho toh jo sab se jada muscle target hota hai wo hai quad dominant uske sath apka hamstring or glutes bhi activate hote hai ye lgana thik jab aap legs kar rahe ho lekin ussi workout me jab aap ussi din leg press karte ho toh leg press bhi similar hi movement hai apke quad ko jada target kar rah hai agar aap thode advance lifter ho jo thode bhoht variation leta hai jaise ki aap leg ko thoda upper rakh rahe ho leg press machine me toh thoda hemstring jada target hoga agar aap ek beginner ho toh apko koi bhi jarurt nhi hai dono hi exercise ek hi din karne ki kyu ki dono hi exercise quad dominant hoti hai agar apko variation dena hai toh 2 alag alag din me do agar aap legs ko week me 2 bar train krte ho toh iski bajay aap dusre moment per bhi jarur dhiyan de guys agar apko kisi chiz me samjne me problem ati hai jaise maine jo muscle ke naam btaye aap google me search kar sakte ho wah per apko photos mil jayegi legs ke sare mucles ki or ache se samaj paoge.
• Lacking Range Of Motion :- Dekhiye jab squat ki baat ati hai toh hum sabko pta hai ki squat me parallel position se apne glutes ko niche le kar jana padta hai tab apke sahi tarike se muscle stretch hote hai toh guys aap samaj paa rahe hai na maan lo aap jab squat karte hai apka jo hip hai or hamstring hai parallel position se thoda niche ana chaiye apko main ye nhi kah rah ki deep squat lagao thoda niche bus ye full range of motion me consider kiya jata hai apka hamstring pure tarike se stretch tab hota hai jab wo parallel se thoda sa niche ate hai agar guys hum leg press machine ki baat kare toh apne dekha hoga leg press me jab aap workout karne ke liye lette hai jis seat per usko adjust kiya jaa sakta hai upper ya niche karke agar aap usko uper ki traf rakhoge toh apka range of motion kam aa sakta hai apne us seat ko pura niche kar dena hai usse apka range of motion acha ayega or apke hips seat me pure tarike se touch hone chaiye utha kar nhi rakhne isse aap ache se apna workout kar paoge.
• Not Using Heavy Load :- legs me jo exercise include hoti hai jadatar compound movement hai isolation hai kuch lekin compund movement jada hai jaise ki squats,legs press,hack squats,lungs ye sari ki sari compund movement hoti hai compund movement matlab jab apke multiple joints yaniki ek se jada joint or multiple muscle group ek se jada kam karte hai jaise quad hemstring apke glutes upper body ye bhi lagti hai jab aap squat karte ho or ye allow karti hai apko ki aap jada weight utha pao toh jab bhi aap squat karte ho toh heavy movement de sakte ho aap or wo kon se rep range me hona chaiye sahi hypertrophy range me jaise 8,10,12 asa weight select karo jisme aap 8rep hi kar pao aap ya asa weight select karo jisme 10rep hi kar pao usse jada nhi toh wo ek heavy load bhi hoga apka muscle bhi fatigue hoga or apka sab se jada jo hypertrophy matlab muscle building karne ka apka goal hai wo apka achieve ho payega.
• Not Giving More Variations :- ab baat karte 4th mistake waise ye mistake bhoht kam log karte hai lekin karte hai jab legs ki baat ati hai toh legs apke adhi body hai kyuki legs bhoht bada muscle hai tabhi maine adhi body hai leg agar aap train karne lago or leg ke har muscle ki ek exercise bhi aap lgao toh 7 exercise tak aap poch jate ho itni exercise apko karni bhi chaiye agar aap leg train kar rahe ho toh calf agar aap ek din me train nhi kar paye toh koi baat nhi aap dusre din bhi train kar sakte ho.
• Less Frequency Of Exercise :- legs ki baat kare ya back ya fir kisi or muscle ki baat kare jab aap usko frequency matlab ki usko repeat karte ho week me ek se jada bar toh develop hone ke chance jada hote hai isme 2 chizo ka dhiyan rakhna padta hai ek toh overall volume or sath se sath apke recovery ka process agar recovery nhi ho rahi hai toh apko jarurt nhi hai ek week me 2 bar ek hi mucle ko train karne ki agar recover kar paa rahe ho waise toh apka jo muscle hai wo kam se kam 48 hour me recover kar jata hai toh aap usko repeat kar sakte ho 2 ya 3 din baad ye chiz aap kar sakte ho isse apko dekhne ko milega apki muscle growth wo bhoht jada ho rahi hai.

Guys ye legs ki jo mistake thi aap bilkul mat karna jitna aap sahi workout karoge utna hi jaldi apko result milega galat karne se better hai sahi karlo hna mehnat toh karni hi hai toh guys comment me jarur btaye apko meri ye jankari kaisi lagi or guys milte hai naye blog ke sath tab tak ke liye bye take care.