Para definir e engrossar as pernas  é necessário que ter paciência, dedicação e aprendizado, pois nesta luta para ter pernas lindas é preciso investir em alimentos adequados ou em uma dieta saudável, de preferência, feita por um nutricionista, assim você pode ter  mais certeza na hora de nos alimentar e não ficar com medo de engordar.

O certo é não engordar as pernas, mas engrossá-las com massa muscular, sem gordura. Devemos aprender a perder a gordura e ganhar massa muscular, por isso é que bom condicionamento físico já é um ótimo ajudante na pratica dos exercícios, devemos ensinar o nosso corpo a ter bons modo. Para isso é necessário que você faça metas para e, por mais que as pessoas insistem em dizer que não terá resultados, mostre o contrário. Pratique exercícios regulares para   definir e engrossar as pernas sendo assim é preciso obter metas.

Sabemos que para definir e  engrossar as pernas é necessário mais peso do que mais tempo, por isso é preciso investir em musculação para as pernas nos locais que são os quadríceps, bíceps, adutores e panturrilhas, mesmo assim ainda é necessário algumas outras coisas como exercícios aeróbicos, andar, correr, jogar bola, andar de patins, pular corda e muitos outros. Uma boa dieta e beber bastante líquido não calórica é essencial para se conseguir definir e engrossar as pernas.

Exercícios:

Leg press

Quando já estiver apto, posicione os pés paralelos na plataforma com os joelhos semi-fletidos e alinhados. O exercicío consiste em empurrar a plataforma para cima, mas nunca estendendo completamente os joelhos pois assim torna-se mais fácil. Em seguida apenas tem de voltar á posição inicial e repetir tantas vezes quanto tem planeado.

Squats ” Agachamentos”
Os squats fazem parte dos exercícios mais importantes na musculação, porque exercita diversos músculos. É considerado o exercicío mais importante para o ganho de massa muscular de pernas.

Lunges
Os lunges permitem mais uma alternativa aos squats para mudanças de ritmo e de plano de treinos.

É importantes que entenda as suas pernas. O quadríceps (parte da frente da coxa), o Bíceps Femural (parte de trás da coxa), os Adutores (Parte interna da coxa) e o Tríceps Sural (Panturilhas) são os músculos mais importantes. É da maior importância que perceba o que está a trabalhar e que os treine de forma equilibrada.

É importantes que entenda as suas pernas. O quadríceps (parte da frente da coxa), o Bíceps Femural (parte de trás da coxa), os Adutores (Parte interna da coxa) e o Tríceps Sural (Panturilhas) são os músculos mais importantes. É da maior importância que perceba o que está a trabalhar e que os treine de forma equilibrada.

Andar de bicicleta é um ótimo exercício para engrossar também as coxas. Além das suas coxas engrossarem e ficarem torneadas, seu bumbum vai agradecer o up que você vai lhe proporcionar.

Tags:
Categories: Corpo

60 Comments

Como engrossar e definir as pernas

  1. Amoxicillin Dental Use For Pain [url=http://cialtobuy.com ]cialis[/url] Rivaldo Propecia
    Snovitra Super Power No Prescription Propecia Y Aerobic
    Cialis 20mg Online Apotheke cialis online Propecia Serious Side Effects Acne

  2. I’m not sure why but this website is loading incredibly slow for me.
    Is anyone else having this problem or is it a issue on my end?
    I’ll check back later on and see if the problem still exists.

  3. A person essentially help to make critically posts I might state.
    This is the first time I frequented your web page and so
    far? I surprised with the analysis you made to make this
    actual submit extraordinary. Magnificent activity!

  4. Hi i am kavin, its my first time to commenting anyplace,
    when i read this paragraph i thought i could also make
    comment due to this sensible paragraph.

  5. Howdy! I could have sworn I’ve been to this site before but after going through a few of the
    articles I realized it’s new to me. Regardless, I’m certainly delighted I discovered it and I’ll be book-marking it
    and checking back regularly!

  6. Comprar Cialis 5 Mg Generico Propecia De 1 Miligramo [url=http://genericviabuy.com]viagra online prescription[/url] Propecia Medicina Does Adovart Work In Black Men Article 131 Viagra Pharmacy

  7. I absolutely love your blog.. Pleasant colors
    & theme. Did you create this amazing site yourself?
    Please reply back as I’m trying to create my very own blog and want to
    know where you got this from or exactly what the theme is called.
    Thanks!

  8. Noscript Viraga Viagra Zollprobleme How Much Cephalexin For Canines [url=http://cheapviapills.com]viagra[/url] Levitra Generika Oder Original Liste Pays Cialis Vente Libre How To Buy Shipped Ups Generic Progesterone 200mg Website

  9. I’m impressed, I must say. Seldom do I encounter a blog
    that’s equally educative and interesting, and let me tell
    you, you have hit the nail on the head. The problem is an issue that
    too few folks are speaking intelligently about. I’m very happy that I stumbled across this during my hunt for something regarding
    this.

  10. I think this is among the most vital information for me.

    And i am glad reading your article. But should remark on few
    general things, The web site style is ideal, the
    articles is really nice : D. Good job, cheers

  11. Interesting blog! Is your theme custom made or did you download it
    from somewhere? A theme like yours with a few simple adjustements would really make my blog stand
    out. Please let me know where you got your theme. Kudos

  12. Hi there I am so glad I found your webpage, I really found you by accident, while I
    was searching on Aol for something else, Nonetheless I am here
    now and would just like to say thank you for a remarkable post and
    a all round thrilling blog (I also love the theme/design), I don’t have time to look over it all at the minute but I
    have book-marked it and also added in your RSS feeds, so
    when I have time I will be back to read more, Please do
    keep up the awesome work.

  13. Have you ever thought about adding a little bit more than just your articles?
    I mean, what you say is valuable and everything.

    Nevertheless imagine if you added some great images or video clips to give your posts more, “pop”!
    Your content is excellent but with pics and video clips,
    this website could undeniably be one of the greatest in its field.
    Very good blog!

  14. It’s in fact very complicated in this busy life to listen news
    on Television, thus I simply use the web for that reason, and get the most
    up-to-date information.

  15. Appreciating the persistence you put into your site and detailed information you provide.
    It’s nice to come across a blog every once in a while that isn’t
    the same old rehashed material. Excellent read!

    I’ve saved your site and I’m including your RSS feeds to my Google account.

  16. I got this web page from my friend who informed me
    about this web site and now this time I am visiting this website and reading
    very informative posts at this time.

  17. hi!,I love your writing so a lot! percentage we keep in touch extra about your post on AOL?

    I need a specialist in this house to resolve my problem.
    May be that’s you! Having a look ahead to see you.

  18. Hello! Someone in my Myspace group shared this site with us so I came
    to take a look. I’m definitely loving the information. I’m bookmarking and will be
    tweeting this to my followers! Great blog and wonderful style and
    design.

  19. Wonderful article! This is the type of info that are meant to be shared around the web.
    Disgrace on Google for not positioning this submit
    upper! Come on over and talk over with my site . Thanks =)

  20. We’re a group of volunteers and opening a new
    scheme in our community. Your site offered us with valuable info to
    work on. You have done an impressive job and our whole community will be thankful to you.

  21. An outstanding share! I’ve just forwarded this onto a co-worker
    who was doing a little research on this. And he in fact ordered
    me breakfast simply because I discovered it for him…

    lol. So allow me to reword this…. Thanks for the meal!!
    But yeah, thanks for spending time to discuss this issue here on your internet site.

  22. Simply wish to say your article is as astonishing.
    The clearness in your post is simply nice and i could assume you’re an expert on this subject.
    Fine with your permission let me to grab your RSS feed to keep up to date
    with forthcoming post. Thanks a million and please continue the enjoyable work.

  23. Propecia Serious Side Effects [url=http://sildenaf100mg.com]viagra[/url] Viagra Nl Apotheke Tab generic isotretinoin website cod accepted

  24. When someone writes an piece of writing he/she
    maintains the image of a user in his/her brain that how a user can understand it.
    So that’s why this paragraph is great. Thanks!

  25. Hello, i think that i saw you visited my blog so i came to “return the favor”.I am
    attempting to find things to improve my site!I suppose its ok to use a few
    of your ideas!!

  26. Yesterday, while I was at work, my cousin stole my apple ipad and tested to see if
    it can survive a thirty foot drop, just so she can be a youtube sensation. My iPad
    is now destroyed and she has 83 views. I know this is completely
    off topic but I had to share it with someone!

  27. Greetings! This is my first visit to your blog! We
    are a collection of volunteers and starting a new project in a community in the same
    niche. Your blog provided us valuable information to work on. You have
    done a outstanding job!

  28. Greetings I am so grateful I found your blog page,
    I really found you by accident, while I was browsing on Bing for something else, Anyways I am here now and would just like to
    say thanks a lot for a tremendous post and a
    all round thrilling blog (I also love the theme/design), I don’t have time to read it
    all at the minute but I have bookmarked it and also added your RSS feeds,
    so when I have time I will be back to read much more,
    Please do keep up the awesome work.

  29. Hydrochlorothiazide Order Online [url=http://sildenafbuy.com]viagra online pharmacy[/url] Cialis Best Supply For Uk Cheapest Viagra On The Internet

  30. Propecia Mastalgia [url=http://genericviabuy.com]viagra[/url] Cialis Femme Effet How Long Can You Take Keflex Viagra Kaufen Ohne Rezept Schweiz

Leave a Reply

Your email address will not be published. Required fields are marked *

*