Shaped legs manual: the 3 best exercises for the region –

There are people who are born with very thick hair, while others suffer to guarantee a little definition… legs, part of the body that women love to work out, are targets of focused training and aesthetic treatments all the time. However, you have to understand that each one is different. “people have metabolisms different, different body composition, which can result in the speed of results. But a correct workouto, well timed and guided by professionals, can always bring positive results”explains Patrícia Capucho, physical educator and gym manager at Companhia Athletica Kansas, in São Paulo.

And the advantages to strengthen the lovelies go far beyond the definition, see? The greater the muscle mass in the lower limbs, the more protection for your joints (such as the knee, ankle and hip, for example), especially in impact activities, such as running.

But it’s worth remembering: thick thigh is not synonymous with muscle tone. Sometimes it can also mean a large amount of localized fat. Therefore, anyone who complains about the exaggerated size of their legs can work on “a workout focused on muscle endurance. Cardio workouts are also great in this case, even more so with high intensity.”, explains Patricia. Even if you’re focused on hypertrophy, aerobic activity can help. As long as it is done in moderation and associated with bodybuilding.

We asked the physical educator which exercises strengthen the legs the most. See what she replied:

1 – Open squat

– (Gustavo Arrais/)

Standing, feet hip-width apart and point slightly outward. With your abdomen and buttocks contracted and your arms extended in front of you at shoulder height, bend your knees until you reach a 90 degree angle. Keep your body weight on heels and go up by pushing your feet into the floor to the starting position.

4 series of 16 repetitions each.

2 – Close squat

– (Lu Cristhovam/)

Standing, place your feet shoulder-width apart and point them forward. With your abdomen and buttocks contracted, bend your knees until you reach a 90 degree angle and return to the starting position, in the same way as the previous exercise. It can be done with weights.

4 series of 16 repetitions each.

3 – Progress

– (Luciana Cristhovam/)

Stand up straight and place your hands on your hips. Keep your feet parallel, shoulder-width apart shoulders. The movement is like “walking forward” (start with the right leg). Take a big step forward and place your front foot flat on the floor, raise your back heel and simultaneously bend both knees making two 90-degree angles. Keep your torso vertical, and your front knee shouldn’t go past your toes. Push off the floor with your glutes tight, then pull your left leg forward along with your right, returning with your feet parallel and shoulder-width apart. Perform with the other leg. It can also be done with the help of weights.

3 series of 12 repetitions each.