6 melhores exercícios para o treino de pernas

melhores exercícios para o treino de pernas

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Os exercícios de pernas tradicionais continuam sendo os mais eficazes para a hipertrofia. Quem cumpre a rotina básica de treino (que você vai ver a seguir) trabalha bem todos os músculos.

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O segredo é sempre aumentar os pesos, a ponto de sair da academia com as pernas bambas. Confira o treino de 6 exercícios do influenciador Nathan McCallum. @nathan

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agachamento

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leg press

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extensão

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cadeira flexora

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gêmeos

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agachamento búlgaro

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PARA VER mais sobre fitness SIGA O homem no espelho

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melhores exercícios para o treino de pernas

Os exercícios de pernas tradicionais continuam sendo os mais eficazes para a hipertrofia. Quem cumpre a rotina básica de treino (que você vai ver a seguir) trabalha bem todos os músculos.

O segredo é sempre aumentar os pesos, a ponto de sair da academia com as pernas bambas. Confira o treino de 6 exercícios do influenciador Nathan McCallum. @nathan

agachamento

Trabalha quadríceps (coxas), glúteos, panturrilhas, músculos do core (abdômen, quadril e lombar) e ainda proporciona alto gasto calórico.

leg press

Fortalece glúteos, quadríceps (parte da frente das coxas) e isquiotibiais (posteriores das coxas). Pode ser feito no aparelho horizontal ou 45 graus.

extensão

A cadeira extensora isola e trabalha todas as 4 porções dos músculos da coxa (quadríceps): vasto lateral, vasto medial, vasto intermédio e reto femoral.

cadeira flexora

O aparelho isola os isquiotibiais (posteriores da coxa), acionados ao correr e chutar. É um exercício fundamental para corredores e jogadores de futebol.

gêmeos

O exercício de panturrilha sentado se chama flexão plantar. Trabalha o músculo maior (sóleo) e, de forma secundária, os gêmeos (gastrocnêmios medial e lateral).

agachamento búlgaro

Trabalha quadríceps (coxas) e glúteos. Apesar de exigir equilíbrio, estressa menos a lombar do que o agachamento tradicional, pois é feito com uma perna por vez.

PARA VER mais sobre fitness SIGA O homem no espelho