TREINO DE PERNAS: Ficha Com Todos Exercícios (+Nº de Séries, Repetições e Descanso)

Introduction

This tutorial provides a comprehensive guide to a complete leg workout, focusing on quadriceps, glutes, hamstrings, and calves. It includes detailed exercises, the number of sets and repetitions, rest periods, and advanced techniques to maximize muscle gain. Follow these steps to enhance your lower body strength and performance.

Step 1: Warm Up

Begin your workout with a dynamic warm-up to prepare your muscles and joints.

• Choose one of the following:
  • 5-10 minutes on a treadmill
  • 5-10 minutes on a stationary bike
• Focus on elevating your heart rate and loosening your leg muscles.

Step 2: Quadriceps Workout

Leg Press 45 Degrees

• Sets: 3
• Repetitions: 10-12
• Rest: 60 seconds
• Tip: Ensure your feet are positioned correctly to maintain spinal stability.

Free Squats

• Sets: 4
• Repetitions: 8-10
• Rest: 90 seconds
• Tip: Keep your back straight and lower your body until your thighs are parallel to the ground.

Bulgarian Split Squats

• Sets: 3
• Repetitions: 10 (each leg)
• Technique: Use drop sets for intensity.
• Rest: 60 seconds
• Tip: Focus on balance and depth for maximum glute activation.

Step 3: Hamstrings Workout

Seated Leg Curl

• Sets: 3
• Repetitions: 12-15
• Technique: Use peak contraction for efficiency.
• Rest: 60 seconds
• Tip: Control the movement to avoid momentum.

Lying Leg Curl

• Sets: 3
• Repetitions: 10-12
• Technique: Alternate the stimulus by keeping your hips extended.
• Rest: 60 seconds
• Tip: Focus on the contraction at the top of each rep.

Standing Unilateral Leg Curl

• Sets: 3
• Repetitions: 10 (each leg)
• Rest: 60 seconds
• Tip: Ensure form is maintained to isolate each hamstring effectively.

Step 4: Calves Workout

Standing Calf Raises

• Sets: 4
• Repetitions: 10-12 (high load) + 15-20 (higher reps)
• Technique: Apply peak contraction for maximum muscle stimulus.
• Rest: 60 seconds
• Tip: Use a machine or Smith machine for better stability.

Conclusion

By following this structured leg workout, you can effectively target your quadriceps, hamstrings, glutes, and calves. Remember to maintain good form, use the recommended techniques for intensity, and allow proper rest between sets. For further guidance on muscle gain and fitness, consider exploring additional resources or subscribing to fitness channels. Happy training!