I have done a little research on the exercises that could be followed through for legs, which help to tone up your legs and get them fit for any sports! Most of the exercises are known very well so they won’t be very complicated to do them.
calf raises – 30 seconds
Plieé squats – 30 seconds
Lunges – 30 seconds
Leg extensions – 30 seconds
Squats with weights – 60 seconds
Leg curls with medicine ball – 30 seconds
Fire hydrants – 60 seconds (30 seconds each)
The food that would help build up muscle are very easy to make and they are delicious. I personally tried the grilled chicken and salad and its a perfect meal because the green colored vegetables help antioxidants and recover muscles in the body. White meat in the meal is there for the protein. For breakfast you can chose between oatmeal and fruits. Both are very very effective!
The most important recovery is always replacing the fluids in your body, by drinking lots of water after exercising and eat proteins and carbohydrates in the next 60 minutes after exercising, especially when you’re in the process of building up muscles. One of the very important methods of recovery is stretching. It is important to stretch dynamic and static, so your muscles are stretched to the fullest at the end of exercising so they don’t cramp up and they can grow more.
The good thing about leg day is that you can interpret an exercise in your daily routine. Instead of taking the elevator, just take the stairs! Make sure you lean forward a little and and your back is kept straight and you’re all set!