Today we decided to tell you about a girl like Bakhar Nabiyeva. First of all, she is famous for well-developed legs and many people are interested in her bodybuilding leg workout routine for mass and strength she does both at home and at the gym.
But, let’s talk about everything in order.

Bakhar Nabieva (Бахар Набиева) – was born on April 8, 1994, in Baku, Azerbaijan. As a child, she moved with her family to the Dnieper, Ukraine, where she also went to school and university. In the gym, Bahar went when was studying in the 11th form because classmates laughed at her because of her excessive leanness. The first visit to the gym for her was not very successful. After 5 minutes of training, she felt sick, and she went home but did not refuse the idea, and gradually was drawn into the world of sports.

Картинки по запросу бахар набиева до тренировок

The first time, trainings were given to her very hard, but perseverance and dream took their toll.
After a while, Bahar, working in the gym with an emphasis on her legs, began to change rapidly. Changes have become so noticeable to others that, according to the girl herself, she became the object of attention, both men and women – and not always on the positive side.

I decided to change the situation, because I’m tired of people’s views. I started going to the gym, but at first I did not even understand how to build a training process. So I started just working on physics. One day I woke up, looked in the mirror and saw muscles. When I saw the result of muscle growth, nothing could stop me.

In fact, in the sports Bakhar is for a long time – she always liked to do cardio, run and compete. In her life, there were basketball and volleyball sections, and in the gym, she is going for only five years.

I always liked to see toned up people. Even then it seemed to me that they look much more effective than just “slim”, – admits the girl.

After some time, she decided to try her hand at the fitness bikini competitions. She took there 5th place, because of the large disproportion of the top and bottom. Her legs strongly prevailed over the top of the body, and there was also a pose that was not idealised, what also affected the result. After that, she no longer participated in any fitness model competitions, as she did not like to keep a strict diet while drying.
In nutrition, the girl herself does not particularly limit herself. The diet was for her a real test, and in general, her performance was left being unhappy.

There are many beautiful and athletic girls in the world, but not all of them have more than two million subscribers in Instagram, among which there is even “50 Cent”. In the meantime, her popularity in the media space grew more and more due to the phenomenal proportions and scandals that often arose around Bakhar.

Hayters constantly remembered her by the deep voice, alluding to the use of high doses of steroids.
Youtube channel star develops weakly, there are some a video with exercises, training and nutrition but we hope that soon her channel will also be popular as Instagram.

 

How does Bakhar Nabieva train her legs?

So how does Bahar Nabieva train her legs? What leg toning workout does she do with dumbbels and barbells? A matter of interest to many people, both females and males.
“Ask me fitness question” has prepared for you a month intensive training program that uses Bakhar Nabieva to keep her legs toned up.

Before reading the exercise, note a few tips, that the fitness star do every training:

  • Before training, warm-up 15 to 30 minutes ellipse
  • General warm-up 5 minutes swinging hands with his feet
  • Rest between sets from 2 minutes to 4 minutes
  • Reserve from the number of repetitions no more than 3 times
  • After training, the pool is 15 -30 minutes

Follow these tips to avoid injuries or not to bring harm to your health!

Workout of Bakhar Nabiyeva

These exercises are designed not only for training legs and buttocks for women but also for men.
This exercise complex is also aimed at training muscles of the press, legs, buttocks, back, biceps, triceps, legs and shoulders.

So, the month training program of Bakhar Nabiyeva:
(Further in the text, will be abbreviations 3 approaches, 8 times – 3 ap 8t)

  1. Monday
    Foot press in the simulator with a narrow set of the legs 3p 10p Leg bending 3ap 8t
    Deadlift with rod 2ap 20t
    Reduction of legs 3ap 20t
    Lifting the legs on an incline bench with dumbbells in the legs 3ap 12t 2-4 kg
    Bending of the body lying on an incline bench with a slow descent of 5 seconds 3ap 10t
  2. Wednesday
    Dilution of hands lying down with dumbbells on a horizontal bench 3ap 10t 6-10 kg
    Vertical traction sitting behind the head 3ap 12t
    Extension of a hand in a slope on a rug or bench 3ap 12t
    Bending of hands sitting with dumbbells 3ap 15t 4-6 kg
    Lifting the body bar in front of you on straight hands 3ap 12t 8 kg
    Flexion of the trunk on an inclined bench with a weight of 2-4kg 3ap 10t
    Lifting legs on an incline bench with a slow lowering without weight 3ap 12t 5 sec
  3. Friday
    Drops in jumps 3ap 30t total with dumbbells in hands 2kg total 4kg
    Extension of legs sitting in the simulator 3ap 15t
    Reduction of legs sitting 3ap 30t
    Leg bending 3ap 20t
    Bending of the trunk on a horizontal bench with a weight of 3ap 10t 2-5kg
    Lifting legs on an incline bench with a slow lowering without weight 3ap 12t 5 sec
  4. Monday
    Press lying with dumbbells on a horizontal bench 3ap 8t 6-10 kg
    Vertical thrust sitting in front of you 3ap 10t
    Duplicating in smith 3ap 12t
    Bending of hands standing the bar 3ap 12t 10-15 kg
    Standing press with dumbbells 3ap 12t 5-6 kg
    Flexion of the trunk on an inclined bench with a weight of 2-4kg 3ap 10t
    Plank 3ap for 1 min
  5. Thursday
    Squats with a bar 3ap 10t
    Press one foot 3ap 10t
    Reduction of legs sitting 3ap 40t
    Leg bending 3ap 10t
    Bending of the trunk on a horizontal bench with a weight of 3ap 10t 2-5kg
    Lifting legs on an incline bench with a slow lowering without weight 3ap 12t 5 sec
  6. Monday
    Mixing of hands sitting in a simulator 3ap 12t
    Vertical thrust sitting in front of you 3ap 12t
    Extension of the hand in the slope to the bench 3ap 12t 5-6 kg
    Bending of hands standing with dumbbells 3ap 10t 6-7 kg
    Raising hands standing with dumbbells 3ap 12t 3-4 kg
    Makhi feet on an incline bench 3ap 60t
    Bending of the trunk lying on an inclined bench 3ap 15t
  7. Wednesday
    Foot press classic leg staging 3ap 8t
    Leg bending 3ap 10t
    Extension of legs sitting 2ap 15t
    Reduction of legs sitting 3ap 40t
    Flexion of the trunk with a weight of 3-5kg 3ap 10t
    Lifting the legs with a weight of 2-3kg 3ap 12t
    Hyperextension without weight for endurance 3ap 30t pace average
  8. Friday
    Dilution of hands lying on a horizontal bench 3ap 8t 6-10 kg
    Horizontal thrust sitting 3ap 15t
    Duplicating in smith 3ap 12t
    Bending of hands standing the bar 3ap 12t 10-15 kg
    Standing press with dumbbells 3ap 12t 5-6 kg
    Flexion of the trunk on an inclined bench with a weight of 2-4kg 3ap 10t
    Plank 3ap for 1 min
  9. Monday
    Dumbbells with a dumbbell in place 3ap 12t 8-12kg
    Leg bending 3ap 12t
    Extension of legs sitting 2ap 20t
    Leg reduction 3ap 30t
    Lifting the legs lying on an inclined bench 3ap 25t without weight
    Flexion of the body lying without weight 3ap 20t
  10. Wednesday
    Press lying with a bar 3ap 12t
    Horizontal thrust sitting 3ap 12t
    Extension of the arm in the slope to the bench 3ap 12t
    Bending of hands standing with dumbbells on biceps 3ap 10t
    Lifting the body bar in front of you 3ap 15t 8kg
    Pulling up the legs sitting to the chest on the mat on the press 3ap 30t
    Bending of the trunk lying on an inclined bench 3ap 15t
  11. Friday
    Cardio on the treadmill 40 mins fast walking on an incline

This leg workout routine can be done without weights and training machines or at home with dumbbels to warm-up before running or crossfit leg workout.

I’m waiting for the day when people will finally understand – everything that I do with myself, I like, and I am trying only for myself. Are there appeared fans and people who share my interest? Great. The rest will be ideal girls and guys, as it should be. I will be what I want to be. Call it “man, monster, faugh!”, no matter what. From these cries, nothing will ever change. And, most importantly, I wish them good luck and a more fulfilled life.

Popularity came to the girl when she started an account on Instagram and began to actively fill it with frank photos and videos from training sessions. To date, she has 2.2 million fans, among whom there are many girls who dream of having the same “steel” buttocks and legs.

Sport just raised my self-esteem, sometimes it seems to me that it goes beyond the frame, but it’s worth looking at the same foreign fitness models, and again I am unhappy and work in the gym twice harder than before. People who have achieved any results in something will always try to press on all sides, this is now happening to me!

Bakhar Nabieva is a phenomenon woman of the 21st century

 

Bakhar Nabieva: bodybuilding leg workout for mass and strength
5 (100%) 2 votes