– 10 exercises that thickens legs and thighs
– Health is wealth
Beautiful, thick and turned legs require effort, dedication, and many localized exercises. Being in the gym or outdoors, with the help of miraculous functional training, several exercises work specifically in this region, strengthening the muscles and leaving your legs much stronger and thicker.
Even the results do not appear overnight, it is essential to know that your determination and commitment, coupled with a healthy and high protein diet, will be the key to achieving this result in the medium and long term.
To help you set up your workout, check out our tips below with the 10 exercises that thicken your legs and thighs and start building your dream body right now.
1. Squat with free bar
One of the exercises that thicken legs and thighs is the squat with free bar
One of the exercises that thicken legs and thighs is the squat with free bar, which works, and much, the muscles of the legs. With the supervision of a personal, position a bar with the most suitable weight for you on the shoulders and supported the nape.
Keep your legs apart, aligning them on your shoulders.
Bend your knees as much as you can, as if you’re going to sit on a chair.
Return to starting position.
Do 3 sets of 12 repetitions.
2. Throwing with medicinal ball
One of the exercises that thickens legs and thighs is the throw with medicinal ball
The ball with medicinal ball, besides being one of the exercises that thickens legs and thighs, to charge a lot of the inferior muscles during the squat, also works other muscles, like the biceps, being a great and complete functional exercise.
Holding a medical ball under the chin, position yourself facing a wall at a distance of approximately 1 meter.
Grasp and make an impulse to rise and jump, at the same time you throw the ball on the wall with one hand.
Do three sets of 12 reps, alternating your hands to throw the ball.
3. Land Survey
One of the exercises that thicken legs and thighs is the ground lifting. Keep your legs apart, leaving them on the same line of shoulders.
Bend your knees, simulating the movement you make as you sit down until you reach the bar.
Raise the bar, leaving your knees and spine erect and gluteus contracted.
Repeat the squatting motion to reposition the bar on the ground.
Do three sets of 10 repetitions.
One of the exercises that thickens legs and thighs is the plyometry.
Just like jumping rope, plyometrics is one of the exercises that thickens legs and thighs.
For this exercise, you will need a stable step or bank.
The soil must also be adherent to prevent accidents.
Stand facing the step.
Bend your knees to gain momentum and jump over the step.
Return to the ground, jumping and slightly bending the knees, to cushion the impact.
Do three sets of 10 repetitions.
5. Advance is one of the exercises that thickens legs and thighs
The advance is a displacement squat, which works miracles for the thighs, leaving them thick and shapely.
Position one foot forward as if it were a footrest.
The knee from behind will be flexed, as if you were to kneel.
Get up and change your legs, making a forward movement and repeating the exercise with the other leg.
Do three sets of 12 repetitions with each leg.
6. Leg press
One of the exercises that thickens legs and thighs is the leg press
One of the devices most loved by women, the leg press is the tool that most helps to thicken legs and thighs in the gym.
The movement resembles that of a squatting, but here you perform the sitting exercise (at angles of 45 degrees or 90 degrees) and are supported by loads, which boost the result and help the legs to become even stronger.
7. Four supports
One of the exercises that thickens legs and thighs is four supports.
Another exercise that is part of this list and, of breaking, leaves your butt on the heights, is the four supports.
On a treadmill, place four supports (knees and elbows) in place.
Lift one of the legs, leaving the knee flexed and the sole of the foot pointed towards the ceiling.
Raise your leg until you feel the gluteus muscle and return to the starting position.
Do 12 reps with each leg.
Use shin guards to enhance exercise.
8. Extending Chair
Also among the exercises that thicken the legs and thighs, the extensor chair is essential for the strengthening of the calf and for the consequent muscular growth of the region.
In a knee extension and flexion sequence, exercise may have more effect depending on the weight used and if you choose to exercise only one leg instead of two in each series.
Begin the exercise with the knee flexed, at rest, and fully stretch, returning smoothly to the starting position.
In a unilateral exercise, do three sets of 15 repetitions on each leg.
If you use both legs, increase the load and do only three sets of 15.
9. Driving and Buying Chair
Devices that work effectively the adductor and abductor muscles, these exercises are certainly among those that thicken legs and thighs.
In the abductor movement, you must press to open the device.
Already in the adductor, to close it, thus working a good part of the muscles of the thighs.
Intercourse the adduction and abduction exercises, doing 3 sets of 15, each.
10. Flexora Chair
Unlike the extensor chair, where you must perform a force movement to stretch the knee, in the flexor chair, you need to do the opposite movement by flexing the knee.
This exercise is excellent for the calves and lower thighs.
Do three sets of 12 repetitions.
* In any physical activity, always count on the support and guidance of a professional.
Show your tips and suggestions to your teacher and ask him to adapt these exercises to your workout.