Leg training can be divided according to the group of muscles you want to work with, being able to be indicated by the physical education professional perform an exercise for each group of muscles. For example, exercises that work the muscles of the anterior thigh, calf, buttocks and inside the leg may be indicated, which can be performed in 3 sets of 10 to 12 repetitions.
To achieve better results, it is important that the training is carried out intensively, according to the advice of the professional and that you have a healthy and balanced diet, which must be guided by the nutritionist according to the objective.
- The squat is considered a complete movement.
- Because in addition to working the thigh.
- It also works the back of the leg.
- Buttocks and calf.
- Being then considered an excellent exercise for the legs.
It is important that the person is guided by the physical education professional to avoid injury. Therefore, it is recommended that the person place the feet to the width of the hips and bend down as if he were going to sit in a chair.
The squat can be done with a bar resting on the trapeze and shoulders or with dumbbells in front of the body, and should be done according to the instructor’s orientation. Here are some squat options.
The extender chair is an excellent exercise to work the muscle in the front of the thigh, called a quadriceps. To do this, the person must adjust the back of the equipment so that the lower back is well supported and the knee does not exceed the line of the feet.
After adjustment, the person should place his feet behind the support of the equipment and extend the leg so that the support is at the same height as the knee and leg fully extended. Then you have to control the movement towards the starting position and repeat the movement again.
The leg press is also an exercise option that helps work the thigh muscles, and can be performed on a device that allows the legs to be flexed at 45 or 90 degrees, and the physical education professional should indicate which equipment depending on the purpose of the exercise. Training.
This exercise is quite complete because it allows you to work not only the front of the thigh, but also the back and buttocks. To perform this exercise it is necessary to adjust the bench and adjust the feet on the platform and then push, slowly returning to the starting position and repeating this exercise 10 to 12 times or according to the advice of the physical education professional.
Stiffness is an excellent exercise for the back of the leg, as it makes all the back muscles, including the buttocks, work. This exercise can be done with bar or dumbbells and, to do so, you must hold the load in front of your body, more or less at the height of the hip, then slowly lower it towards the feet, paying attention to the back that should be maintained. online to avoid compensation.
During descent, you can keep your legs extended or semi-flexed, and it is also possible to push your hips back to place more emphasis on muscle work.
Another variant of the raid is the unilateral rigid, in which the person must hold a dumbbell in front of the body with one hand and the opposite leg must be suspended in the air while the movement is performed, thus working the other leg. Another option is popularly known as “hello”, in which the person makes the steep movement with a bar on the back.
In this exercise for the back of the thigh, the person should lie on the bending table, which should be adjusted according to the height and size of the legs, adapt the hip on the curve of the equipment and feet on the support, and then further flex the legs. or less than 90 and return more slowly to the starting position.
It is important in this exercise that the machine is properly adjusted, as well as the weight with which the exercise will be performed, since in this way you can avoid injuries and overloads in the lower back.
Hip lift is one of the exercises that may be indicated to work your buttocks and can only be performed with body weight or using weight. In the case of weighing alone, the person should lie on the ground, bend the belly and knees, and lift the hips at the same time as the buttocks contract. Then lower your hips, preventing them from touching the ground, and repeat the movement again.
Another way to perform this exercise is by supporting a bar or dumbbell on the hip, it is important that in this case the person rests the back on a bench and performs the same movement.
In addition to working the buttocks, lifting the hips also activates the abdominal and thigh muscles and is therefore considered an excellent exercise.
The “kick” is another exercise that acts primarily on the buttocks, but is also able to activate the muscles located in the back of the leg. To perform this exercise, the person must be in a position of four supports and, with the leg bent or extended, lift at hip height, at the same time as the buttock contraction. After lifting, you should control the descent of the leg to the original position and then start the same movement again.
One way to intensify this exercise is to perform the movement using a shin guard on the leg on which you are working, or on a specific machine, in which the person must push the bar present in the equipment, which allows to adjust the weight.
Isolated calf exercise is usually performed at the end of the workout, as all other exercises during training also affect the muscle. However, performing specific exercises for this muscle is important to ensure greater leg stability, more strength and volume, which also promotes a more aesthetic contour of the leg.
One of the exercises that may be indicated is the calf on the step, in which the person should rest the toe on the step and leave the heel unsupported. Then you have to stretch the calf, push your body up, then go down, feel the stretch of the muscle. To enhance the results, it is important that at the time of descent, the person allows the heels to pass a little of the gait line, so that it is possible to work more muscle.
It is generally indicated that there are 3 sets of these exercises of 10 to 12 repetitions or according to the guidance of the physical education professional, this is because the number of repetitions and series may vary depending on the type and purpose of the training.
See more calf exercises.