When enrolling in a gym or starting any other physical activity, does each person have their goal? Some simply want to lose weight or seek a more defined body, others want to gain muscle mass etc.
The important thing at this time is to talk with the responsible professional, who will supervise the exercises, about your desires, so that he can prepare a proper training, aiming to reach his goals. And of course, it is crucial to be aware that no positive result is achieved overnight. Therefore, the path to be followed also requires perseverance.
A very common desire among women is to conquer thicker, more rounded thighs. And of course, to achieve this goal, it is not enough to enroll in a gym and expect them to gain muscle naturally: it is necessary to follow a specific program for that.
The training should be individualized, that is, done by a professional of the area especially for you. However, below you can see which exercises are done in gyms and other activities to help you achieve your goal.
At the gym
1. Free squat with the long bar
Rafaela Martone, professor of physical education at Contours Academy, explains that this is an intense and deep exercise that works all the quadriceps muscles. • The bar must be located over the trapezius musculature (avoid placing over the spinous processes of the cervix). With your feet and legs hip-width apart, lower until you reach the heel and back to the starting position ?, he says.
The professional advises to perform 4 sets of 10 to 12 repetitions, giving the interval of 60 seconds between sets.
2. Extending Chair
Rafaela Martone explains that this is a uniarticular exercise that can isolate the quadriceps muscles. • Try to perform the exercise at medium / slow speed, the slower the exercise, the more you activate the local muscle fibers. Try to climb with more explosion and come back slower and more concentrated. Leave your feet parallel and pointed up, and elbows on the chair for more stability, he says.
The teacher advises to 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 position of the feet, you emphasize more other muscles. Keeping your feet at hip width and the underside of the platform, you work the quadriceps (entire thigh). When performing the flexion movement, it is important never to exceed 90º, so as not to damage the hip. In extension one should never fully extend so as not to force the knee joints. Does this fit all variations? He says.
When doing with adducted feet you emphasize the inner quadriceps: vastus medialis, adductor and sartorius muscles. When the feet are more closed emphasizes the external quadriceps: vastus lateralis, abductors (tensor fascia lata) ?, adds the professional.
Rafaela directs 4 sets of 10 to 12 repetitions with maximum load.
4. Sink with bar
Rafaela explains that this is a difficult exercise to perform, as it requires balance, but it is intense and works all quadriceps.
To excute it: • Place the bar over the trapezius muscles (avoid placing over the spinous processes of the cervix). Standing, step forward, keep back heel off the ground. An important tip is to keep all body weight on the front leg, the working leg, and the back leg being only a support for the exercise. The trunk should not be bent and bent too much. The posture should be kept as straight as possible, but always maintaining a slight inclination to mark the weight on the front leg well. Perform the knee flexion and return to position again ?, explains the Physical Education teacher.
The orientation is to do 4 sets of 10 to 12 repetitions.
Other activities to conquer thick legs
5. Bicycle: to conquer thick thighs, this is a great activity. "By putting a high load on you gain stamina and consequently, the effort is greater, increasing muscle tone," says Rafaela.
6. Football: This is also an excellent option for thickening the legs. "It's a very intense sport and requires a lot of endurance and muscle strength, which consequently tones the legs," explains the physical education teacher.
7. Swimming: one more activity that can bring great results."When it is practiced with the board, Swimming uses a lot of legs to perform the swim, working the muscles and strengthening it," explains Rafaela Martone.
You now know a variety of exercise and physical activity options that can help you achieve thicker thighs. Just choose your preferred option and always have the guidance of a professional!
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