Esse é o Segredo Para Ter Pernas Atraentes de Forma Rápida!

The lower part of the thigh, the one close to the knee, is what appears first, that is, if you are wearing shorts, you can already see it. Anything you develop in this region will make it look like you have bigger thighs. So, what are we going to do in this video here?

I'll bring you the best exercises to develop this region, and we'll start with the famous free squat. It has the ability to work your entire thigh, your glutes, spinal erectors, abs. Wow, a lot.

It is recommended when you are teaching there, correcting a knee deviation, due to the fact that it works more intensely on the vastus medialis, which is a muscle that is close to your knee. And how do we do this exercise so that it stays well and works well in this region? First, you have to find the distance between your steps, and now just place a bar on the hump, and be careful because this bar has to be on top of your trapezius.

After that, you will already be there with your posture upright, and that is important. Chest out, abs controlled, and you will simply squat. Your torso will slightly lean forward, and you will do this exactly to balance your weight.

And detail, science, with each passing day, is more forceful in saying that the more this muscle stretches, the more it develops. The lower you go, the more you flex your knee, which in turn stretches your quadriceps, which in turn develops the part you want. It's interesting that you do this squat at a good depth.

But don't exaggerate, if you go too low you can round your lower back and then you'll have a good thigh, but the lower back. . .

- PRERIGO! - Now let's move on to our next exercise that also works the entire thigh. We are now going to talk about the front squat.

It's a squat with the bar in front. When you squat and hold the bar here in front, you will make a slightly different movement than squatting with the bar behind your head. The bar at the front allows you to squat with your torso a little more upright, a little straighter.

When you squat with the bar behind you, you tilt your torso, don't you? This gives you more knee flexion. Knee bending stretches your quadriceps more, and you already understand that this is good.

And how do you do this exercise? I'll tell you right away that he's boring. The bar is here in your gogó, if it doesn't hang you, it won't work.

This bone is called the clavicle. You have to rest the bar on top of your collarbone, and for you to rest the bar on top of your collarbone, there's something in front of you, your throat. So the bar has to push against the throat to be able to rest on the clavicle.

So you go there, suffocate here, push your throat, and you can cross your hands and arms, or if you have a lot of mobility in your wrist, you can hold it like the CrossFit people. Elbow up, and keep that elbow up, and then the same thing, you just squat. Keep your entire foot flat on the floor, go down as far as you can while your lower back is preserved, and go up, simple.

But there is one tip that is worth gold for you. After that, you can say "Lalá, I love you. " You keep looking at 45° upwards the entire time.

If you look straight ahead, naturally your entire torso will lean forward, and then the bar that already wants to go down will come down. And this helps maintain the bar. 3rd exercise for you to develop the lower part of your thigh, close to the knee, we're going to talk about the leg press.

The leg press can be 45°, it can be horizontal, in fact, use the leg you have in your gym, whatever you want. When we talk about these “legs you have” questions, I remember the Muscle 60D. Ranizito, did you know that at Muscle we have replacement exercises?

- I did not know. - Damn! You will get the spreadsheet, if there is an exercise there that you don't have in your gym, there is an exercise for you to replace.

3 substitutions for each exercise, and if you still say "damn, I don't want any of the 3", you can call the support team on your WhatsApp, by the way , today our support is instantaneous. That, in addition to several other things that you will click on below, and you will see what we deliver to ensure that our students have 1 year of results in 2 months. Returning to your leg press, the leg press works the entire thigh, and works the glutes as well.

You'll say "Lalá, the video wasn't about exercises for. . .

" Yes, but he works this region with great intensity too, and there's something about the legs that you already understand will increase the work in this region. When you go to your leg happy and content to place your feet on the platform, you will place those feet a little further down on the platform. This will allow you to flex your knees more, which is accompanied by a greater stretch of the quadriceps.

Position your feet, be careful to place both feet with a distance similar to that of a squat, remember? Most likely, the toe of your foot will be a little further away than the heel. So, the feet will be kind of open to the outside.

And then, you will unlock the platform. Go down, go down, go down until the point where your hips are on the bench. If you go down too much, your hips lift and if your hips lift, your lower back lifts.

If your lower back lifts, you. . .

Fuck you! So keep your hips on the bench. You go down, and when you feel that your hips are starting to want to go, you go back.

And then you extend your leg until you reach close to maximum knee extension, but maintain a slight flexion. Then you will be doing this exercise perfectly. Now, we're going to the exercise that isolates and we're going to talk about an exercise that for many people, it's not recommended.

So, if you have a knee that's already a bit kinky, it's not a good idea to do it. Will this exercise hurt your knee? I did not say that.

This exercise is very demanding on the knee. We are talking about an exercise called sissy squat. It's an exercise that has been proven to work the part very hard, and now I'm going to talk about our more technical term, the distal portion, which is the portion you want to develop.

Let's get to the exercise. You don't need to use any weights, especially if you already have weight on you. You will only support the tip of your foot.

It's going to be like, you know when you're trying to achieve something? It will stay on tiptoe. It's interesting that you have something to hold on the side.

Hold a bundle. Just kidding, lean on a device. I really like using Smith himself.

Smith is good for almost nothing, that's what he's good for. Support. And the purpose of the exercise is for you to keep your hips extended and you will lower your knee towards the floor.

The body will kind of fall backwards, and the hips will always be engaged. Ass, don't put a needle through. Go down as far as you can.

The knee may come close to the floor, it may even give a slight bump. Then, when you go up, there are people who go up and support their heel, if you support your heel, you are a chicken. You're going to keep it there like high heels.

I'm imagining you know what? The crowd catching the heels of women, mothers. .

. To train! And the good thing is that you can do this exercise at home without weight, why imagine in the gym with heels?

It will be very elegant. In fact, it's more elegant if you're wearing the Insider t-shirt. Take advantage, take the leap, take the Insider t-shirt.

Insider also has shorts, so you can put your thighs out, and I'm here with a tech T-shirt, very technological, with heat dissipation, cool technology for that. Does not fade. Ranizito is an Insider too.

After I put Insider on, I never wanted to take it off again. It also has anti-odor technology, and it melts into the body. We're talking about a badass t-shirt.

. . Morally, I wear it a lot, it's my favorite piece.

Go to the link below, LALA for a 12% discount and party all over the Insider website. I'm going to tell Insider to start producing high heels too. Let's now go to the muscle extension chair, so it can work hard and develop a lot, he has to stretch a lot, remember that?

But it also needs to be shortened a lot. We call this active insufficiency, and when this muscle shortens a lot, it reaches a stretch and shortening range that is very difficult for it, painful, and then it develops a lot. The extension chair does this.

I now ask you to intensify this moment of the exercise. When you reach the final extension angle, know that there you are delivering something unique to your quadriceps. First you find the chair at the gym.

Here at Ironberg it's not very difficult. Bro, how many extenders do you have here at Ironberg? If I'm not mistaken, 12.

Have you ever seen a gym in your life that has 12 extension chairs? Here at Ironberg we have it. The first thing is back support.

You sit there and adjust the back support so that your body is completely supported, but with your knee wrapped around the bench, and now you will adjust the roller that is supported there near your foot. You place this roller between your foot and your leg. There's a little curve there, the other adjustment of the machine is how much you're going to press this whole arm against you, and the recommendation I give you is that you make it as tight as possible.

So, keep your posture, cazzo. Ass on the bench. What I see of people doing leg extensions and lifting their butts off the bench is not written down.

This triggers the exercise. Keep your hips well engaged, your lower back well engaged, and there you extend, pay more attention to the maximum extension part, and then you return in a controlled manner, and you have a great exercise. If you do these exercises, your quadriceps will develop, it will look beautiful, but you will need this video too.

It's a hamstring workout. Why? Pay attention, if you develop your quadriceps too much and don't give the hamstrings the necessary attention, you'll hurt your knee, okay?

So, this training is essential for you to maintain the health of your knee, not to mention that you will have more beautiful thighs too, right? Click there.