Strengthening or hypertrophy exercises of the lower extremities should be performed within the limits of the body itself and preferably under the guidance of a physical education professional to avoid injury. To achieve hypertrophy it is necessary that the exercises are carried out intensively, with a gradual increase in load and following a diet adapted to the objective. See how this happens and how to do a hypertrophy workout.
In addition to strengthening and hypertrophy, lower limb exercises ensure good results in reducing sagging and cellulite, as well as improving body balance through better stabilization of the knee and ankle, for example.
- It is important that exercises are established by a physical education professional based on the purpose and limitations of the person.
- In addition.
- To achieve the desired goal.
- It is important that the person follows an appropriate diet.
- Which should be recommended by a nutritionist.
- Here’s how to diet to gain muscle mass.
The squat can be done with body weight or with the bar, and should be done in the gym under the direction of a professional to avoid possible injury. You should place the bar on your back, hold the bar by placing your elbows forward and keeping your heels fixed on the ground. Then, the squat movement must be performed according to the orientation of the professional and in the maximum amplitude so that the muscles work to the maximum.
The squat is a very complete exercise, because in addition to working the buttocks and muscle of the back of the thigh, it also works the quadriceps, which is the muscle of the anterior thigh, abdomen and back. Meet 6 squat exercises for the buttocks.
The sink, also called a kick, is an excellent exercise to exercise not only the buttocks, but also the quadriceps. This exercise can be done with the weight of the body itself, with a bar on the back or holding a dumbbell and consists of taking a step forward and flexing the knee until the thigh of the leg that has advanced is parallel to the ground, but without the knee overstepping the line of the foot and repeating the movement according to the recommendations of the professional.
After completing the tests with one leg, the same movement should be performed with the other leg.
Stiffness is an exercise that makes the back of the leg and buttock muscles work and can be done by holding the bar or dumbbells. The movement of the stiff consists of lowering the load keeping the spine aligned and the legs stretched or slightly bent. The speed of movement and the number of repetitions should be determined by the professional according to the person’s objective.
This exercise is the opposite of stiff: instead of lowering the load, the ground lift consists of lifting the load, favoring the work of the back of the leg and buttocks. To perform this exercise, the person must place the feet to the width of the hips and bend down to take the rudder, keeping the spine aligned. Then make the movement upwards until the legs are straight, avoiding pulling the spine back.
This equipment can be used to help strengthen and enlarge the back thigh muscles. To do this, the person must sit in the chair, adjust the seat so that his spine is supported against the bench, support the ankles on the support roller and perform bending movements of the knees.
Assim como o agachamento, o leg press é um exercício muito completo, permitindo não só o trabalho da musculatura da parte da frente da coxa, mas também da parte posterior e dos glúteos. O músculo mais trabalhando durante o leg press depende do ângulo em que o movimento é realizado e da posição dos pés.
To put more emphasis on quadriceps, the feet should be placed at the bottom of the platform. It is important that the back is fully supported on the bench, to avoid injury, as well as to push and allow the platform to descend to its maximum amplitude, except for people who have posture changes or osteoarticular problems.
This equipment allows the quadriceps to work in isolation, and the person must adjust the back of the chair so that the knee does not cross the line of the feet and that the person is fully pressed against the chair during movement.
The feet must be placed under the support roller and the person must perform the movement to lift the roller until the leg is fully extended, having to perform this movement according to the recommendation of the physical education professional.