6 exercícios essenciais para pernas fortes e tonificadas

Every beginners want to go to the gym to tone their upper body part. Majority of them wants muscular chest, heavy and V shape back, strong biceps and wide shoulder. But they pays very little attention to their lower body part. Here lower body parts means legs muscle. Due to non-reactive in appearance we often ignore our leg muscle groups, but legs muscles are increase the overall strength of the body. Now whether it is a bodybuilder, an athlete or a stuntman, all those who do such dangerous stunts or raise heavy weight, have a very important role in their strong legs. Therefore, it is important to focus on your leg workouts, so that you can also tone this muscles. Therefore, today we are going to tell you about the evergreen 6 leg exercises, which will assist you to develop strong and toned legs.

However, at first it is also important to know about the legs muscles. It is the largest muscle of the lower part of the body. It is mainly divided into 3 main parts.

Quadriceps.

The muscles that make quadriceps are the strongest and thinner in all the muscles of the body. These four muscles in front of the thigh are the major extenders of the knee, which are helping to straighten the legs.

Hamstrings.

The hamstrings come with three muscles behind the thigh that affect the hips and knee movement. They start with glúteos, maximus behind the hipbone and join the tibia (bowl) on the knee.

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Calf.

The calf muscles are most important for the movement of the ankles, feet and toes.

Evergreen 6 Leg Exercises For Strong and Toned Legs.

The evergreen 6 leg exercises for strong legs are as follows:

1. Barbell Squat.
2. Afundos.
3. Leg Extension.
4. Single Leg Squat.
5. Leg Press.
6. Leg Curl.

Barbell Squat.

The effective workout of the legs starts from the squat and ends on the squat. You may have been putting up a squat without weight, but you can get a better result if you add some weight with the help of barbell according to your capacity.

How To Do Barbell Squat?

Passo 1.

At first, keep your feet together and place your heel on 25-pound plates. This can focus more on the outer sweep of the quads, helping you to get into the right position.

Passo 2.

If you are doing this exercise for the first time with the barbell, then set up some warm-up. Light weight and high reps in the first set to heat the leg muscles.

Passo 3.

Then keep the barbell on the back for further workouts and then put the squat. You should gradually increase the weight according to your ability.

Apply 4 sets of 12-15 reps. You can also take help or support from a partner.

Afundos.

It is more challenging than the squats. It work on your calf and core muscles and tone your lower body.

How To Do Lunges?

Passo 1.

For this you should hold the dumbbell or plates in your hand and first take your right foot back and touch the knee directly to the ground. Then you have to repeat with the left foot.

Passo 2.

You can also walk with it, just band the foot that you want, so that the knee of your rear leg can be touched to the bottom floor.

First apply 3 sets of 20 reps and then increase according to your capacity.

Leg Extension.

In this workout you have to use the machine shown in the photo. By the end of this workout, you will feel tension in your legs i.e., glutes, hamstrings and quads.

How To Do Extensão de perna?

Passo 1.

At first take the seat and then bring the weight up with the help of your feet as shown in the photo. This will have more tension on your quadriceps. Just keep in mind, you have to bring your feet down and up with full range of motion.

Passo 2.

Your speed should be slow. You also have to gradually increase the weight according to your capacity.

Apply 4 sets of 12-15 reps.

Single-leg Squat.

It is important to know the right way to single-leg squat to reduce the fat of the thighs. A single-leg squat requires a 2 feet high table, chair or any other things. You can also do a single-leg squat on the ladder.

How To Do Single-leg Squat?

Passo 1.

First stand two feet away from the bench or chair. Now you have to place one foot on the chair or bench from the back side. Your shoulders and hands should be what it looks like in the picture.

Passo 2.

Try to keep the feet in the ground upright. Now, like a squat, you have to go down.

Leg Press.

This exercise increases the power and strength of the body. If you have a pin-loaded leg press machine, your training can be even easier.

If you do not have such a press machine, you can do this exercise on a regular press machine, just keep in mind that as soon as the weight is brought down, hold it for 2 seconds.

How To Do Leg Press?

Passo 1.

To do leg press, you have to take the seat and have the feet right on the plates in front. Do not keep the feet too close and not too far away.

Passo 2.

Just keep in mind that your entire foot is on the plates, do not remove the toes outside the machine. If you do that, you will not be able to push the weight up with full strength.

Gradually increase the weight according to your capacity and should do set 4 of 15-20 reps of this exercise.

Leg Curl.

This exercise is similar like leg extension, the only difference is that the leg extension mainly tone quad muscles and but it also tone your hamstring.

How To Do Leg Curl?

Passo 1.

To start this exercise, you have to take the seat of the machine shown in the photo and then pull the weight from the feet or the inside so that you have a tension on your hamstring muscles.

Passo 2.

Then gradually leave the weight downwards. Keep in mind that it does not weigh with a single shock, otherwise your knee may be hurt.

Apply 4 sets of 12-15 reps and increase weight according to capacity.

In addition, you can also do simple squats, split squats, box jumps, cuff raise, deadlift and hack squat etc., according to your trainer’s advice.

Before doing these exercise, take the advice of an expert, as they will be able to tell you about the right exercise according to your body type.

Additional Tips.

Apart from these evergreen 6 leg exercises for strong legs, there are also some other tips that should be keep in mind;

• If you want to reduce the fat from the thighs, come home from the office instead of taking a cab.
• Instead of lifts, use stairs to climb and go up to the top.
• Cycling are the perfect exercise, so you must run a bicycle once a day.
• Do not eat meat if you have to lose weight.
• Ioga postures help to reduce weight. Surya Namaskar is one of the effective way to reduce weight.
• Stop consuming junk food, the fat on the thighs is cellulite which comes from trans-fat. So, you should avoid to eat a diet which consist trans-fat.
• It is necessary practice skipping for perfect toned legs.
• Drink plenty of water and fills the stomach with water. This makes you consume less food and it also removes toxic substances from the body.
• Limit the amount of carbohydrates. 
• Eat fiber-filled carb like cereals and brown rice.
• Salsa dance has more emphasis on legs and thighs. By doing this dance, you can make your feet toned.
• Wear tight thigh slacks when you are trying to lose weight. It also prevents the stretch mark while losing weight.

Resumindo.

We all know leg is one of the important part of our body. So, keep it strong it is better to follow the above mentioned exercise. These are one of the effective exercises which gives you strength and makes your legs strong. Along with exercise diet also plays a crucial role. Thereby,  a proper balanced diet enriched with fiber should be consumed.

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