The Best Leg Exercises
Leg training is famous, and not for the best reasons.
It is often ?forgotten? by many gym athletes, always with a good excuse to accompany.
The real reason?
It is the most difficult and exhausting workout, also because it is the largest muscle group we have.
So, since it will cost, it is a good idea to choose the most effective exercises to give you the results you are looking for.
We chose some of the best exercises, and if you do them, we guarantee two things: results and an alternative walk the next day.
So let's get to know them.
Predictable, but mandatory.
There are even those who say that leg training without squats is not training, and there is some basis for that.
The best exercise for legs, in case you don't already know, is the squat.
There is no suitable substitute.
The squat works this muscle group quite completely.
An interesting variation of this exercise is the front squat, which gives greater focus to the quadricep area.
This well-executed exercise will transform your legs.
Deadweight with stretched legs
You probably already know the deadweight exercise, it is an excellent exercise.
Now, this variation will work much more directly and effectively with the legs, mainly the femoral area and glutes.
It can be performed with barbell or dumbbells.
Use a weight that does not allow you to do more than 10 repetitions, and perform the exercise correctly, so that not only will you work your legs better, but also not injure yourself.
If you have never performed this exercise, it is likely that the next day you will have serious difficulties in moving.
With barbells or dumbbells, moving or static, lunges are a very good exercise.
This exercise involves not only strength, but also some balance to be done well.
It works mainly with quadriceps and glutes, and is very effective.
Choose your favorite variation, and put it in your training plan.
You will be in pain the next day, but your legs will grow.
Free weight exercises are superior to machines, but the press is also a good exercise to include in leg training.
It mainly works the quadriceps, and allows you to move high loads, which is a bonus for those who like to train hard.
You can also try this exercise with only one leg at a time.
Perform this exercise in a controlled manner, for 3 to 4 sets and between 6 to 10 repetitions.
The next day it might be a good idea to avoid stairs.
You do not need many exercises, you do need the right exercises and to put them into practice.
Stop making excuses for skipping leg training.
Use some of these exercises, maybe add a Leg Extension in the end, and an isolating exercise for twins, and trains this large muscle group at least once a week.
And no, because you play football on Saturday afternoons, that doesn't count as leg training.
2 thoughts on ?Quais os melhores exercícios para pernas??
Good night, I started training a little bit, say 4 days ago, and I wanted to know if I can leave my legs for the last day of the week that is Saturday, since Sunday I'm off and I give my legs a rest. or recommend doing legs in the middle of the week so you don't walk day after day, always exercising your upper body!
Hello Vitor, yes, you can leave it for the last day.