7 exercises and activities to thicken thighs
By enrolling in a gym or start any other physical activity, each person has his goal ... Some want to lose weight or simply want a more defined body, others want to gain muscle etc..
The important thing at this time is to talk with the professional in charge, who will oversee the exercises on their wishes, so that he can prepare a proper training in order to achieve their goals. And of course, it is essential to be aware that no positive result is achieved overnight. Therefore, the path to be followed also requires perseverance.
A common desire among women win is thicker and shapely thighs. And of course, to achieve this goal, not just enroll in a gym and expect them to gain muscle naturally: it is necessary to follow a specific program for this.
The training should be individualized, ie, done by a healthcare professional for your particular case. However, below you can see what are the exercises performed in gyms and other activities best suited to help you reach your goal.
In the gym
1. Free squatting with long bar
Rafaela Martone, professor of Physical Education Academy Contours, explains that this is a deep and profound exercise that works all the muscles of the quadriceps. "The bar has to be located on top of the trapezius muscle (avoid putting on the spinous processes of cervical). With feet and legs hip-width apart, lowering to reach the heel and back again to the starting position, "he says.
The professional guides perform four sets of 10 to 12 repetitions, giving the interval of 60 seconds between one series to another.
2. Extension chair
Rafaela Martone explains that this is a uniarticular exercise, which can isolate the quadriceps muscle. "Look to perform the exercise in medium / slow speed, the slower the exercise, the more you enable local muscle fibers. Look rise with more blast and back slower and concentrate. Let the parallel and pointed up feet, and elbows on the chair to give more stability, "he says.
The teacher guides perform 4 sets of 10 to 12 repetitions with maximum load.
3. Leg Press
According to Rafaela, this is an exercise that depending on the positioning of the feet, you emphasize most other musculature. "Keeping your feet hip-width apart and at the bottom of the platform, you work your quadriceps (thigh whole). When performing the flexion movement, it is important to never exceed 90 ยบ, not to harm the hip. To the extent you should never fully extend not to force the joints of joelhos.Isso caters for all variations, "he says.
"When it makes the legs adducted you emphasize the inner quadriceps: vastus medialis, adductor muscles and sartorius. When the feet are more closed emphasizes the outer quadriceps: vastus lateralis, abductors (tensor fascia lata) ", adds the professional.
Rafaela guides perform 4 sets of 10 to 12 repetitions with maximum load.
4. Bar with sink
Rafaela explains that this is a difficult to implement as it requires balance, however, is intense and works all quadriceps exercise.
To excuta it: "put the bar on the trapezius muscles (avoid putting on the spinous processes of cervical). On foot, take a step forward, keeping the back heel off the ground. An important tip is to keep the entire body weight on the leg that is ahead, which she is working, with the back leg just a support for the completion of exercise. The trunk should not keep too steep and curved. The posture should be maintained more upright as possible, but always maintaining a slight tilt to mark well the weight on the front leg. Perform flexion of knees and back into position again, "explains Professor of Physical Education.
The orientation is to series 4 replications of 10 to 12.
Other activities to conquer thick legs
5. Bike: to conquer thick thighs, this is a great activity. "Placing a high load you gain strength and, consequently, the effort is greater, increasing muscle tone," said Rafaela.
6. Football: this is also an excellent option to thicken the legs. "It is a very intense sport and requires a lot of stamina and muscle strength, which, in turn, tones legs," explains the physical education teacher.
7. Swimming: more activity that can bring great results. "When practiced with the board, the swimming uses enough legs to carry swimming, working the muscles and strengthening it," said Rafaela Martone.
Now you know several options of exercises and physical activities that can help in order to win thicker thighs. Simply choose your preferred option and always rely on the guidance of a healthcare professional!
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