Complete thigh training at home. "Leandro Twin, but won't the quadriceps stay behind? "No.
"You won't be left behind, by any chance, the thigh hindquarters? "No. "Ah, but the adductors are already a little difficult".
Neither. We will work all portions of the thigh with excellent emphasis. So click on like, if subscribe here on the channel, because our first exercise is going to be a squat, but this squat we're going to do in a very specific way, we will project our knees, our patellae out, then look, you're going crouch this way and not this way, doing like this you will work a lot thigh adductors, but working also the quadriceps, the later ones and even the glutes and lumbar.
For that cause a little overhead, you can use a backpack, a gallon of water, you can even take it, look who arrived, come here Floquinhos. Your canine and pet it, what a beauty flakes, let's do a squat together here, how fantastic, come say hi to the guys, a dog white, immune to coronavirus. Come on guys, so Floquinhos excuse me, I will make an affection, to stay cool you will spread your legs a little bit, rotate your your feet out, perfect?
And you will do the squat, thinking about playing your knees away. Very well, cool Floquinhos, we are calm, we are calm. You will do 4 sets until complete failure.
Thank you very much, Floquinhos, you are very nice. 4 series until failure, with more or less than 1 to 3 minutes break if you stay very hyperventilated, if you get too panting, you play for 3 minutes. "Leandro Twin did it here and such, I didn't get that much".
1 to 2 minutes is ok, 4 sets until failure. Our second exercise is going to be the stiff, then normally the stiff would you do? Would you do it that way, perfect?
Only without any weight it becomes very easy to do, unless we put exercise with only one limb, then it seems to me harder, perfect? So you will do the same movement as the stiff, you will keep your glutes upright, your stuffed chest and you're going to do with one leg only, it is important that the other leg leg you throw it back, this to this help in balance. Look there.
[Practicing the exercise] [Practicing the exercise] And then with the other side. [Practicing the exercise] 4 sets on each side fully until failure. Let's go to our third exercise.
Our third exercise is going to be a squat, but just like the stiff, a one-legged squat, which is a Bulgarian squat, which I I use it a lot with my students even. So you need a bank, just that, you will put one of the supported feet and will crouch with one leg, it is extremely common lack of balance in this exercise, so don't feel unworthy if you don't shaking, if you keep wandering, no problem. This exercise will work very well the quadriceps and very well the glutes too.
[Practicing the exercise] Again 4 series until failure. The difference here is that this exercise "Oh, I'm just crouching with my leg right ". The left leg that is supported is also working, so you will do right leg that is working the left, rest for a minute, do on the other side and so on, 4 times with each one, this will require radically from you, you can be sure.
Great? Let's go to our fourth and final exercise to end our thigh hindquarters. "Oh, do you have one more later?
" Have one more for us to end everything. This exercise here, I even did it with Fernando Sardinha, when I I trained with him, I don't know about 5, 6 years ago, is he in stiff, perfect? And this movement let it be clear, I learned from Fernando Sardinha.
Sardine a kiss, miss you. That will be you enter the stiff position, Perfect? And you will now think crouching, like playing, and you will think about playing your knees forward.
Look that. [Practicing the exercise] And this way. It is an exercise that takes a lot of thigh, lumbar and obviously glutes too, normal you feel stretch the calves, because when you do the knee flexion, you leave in a very wide elongation system, totally normal if you need to do a stretch before ok, but remember that you've stiffed before, so the stiff came as a prep for this to just work a lot of flexibility.
4 thigh exercises and I guarantee for you that tomorrow you will wake up very sore. Personal wonder, remember that we have the playlist here on the channel with exercises for all muscle groups, for us to do at home with quality, don't forget to check this playlist for you to train at home.
