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.


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.

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.

Categories: Corpo


Como engrossar e definir as pernas

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