7 principles of physical training and the best exercise for legs

Angélica Almeida, columnist for Sport Life, explains the importance of muscle development planning

Speak my loves, Angelica Almeida in the area, is everything good for you? When it comes to training and the best exercises, many questions arise, especially for beginners.

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Doubts are common, but it’s worth remembering that training has its own biological individuality, so be careful when repeating it best friend.

7 principles of physical training

The seven principles of physical preparation function as guidelines for planning, executing, consolidating and controlling the preparation of an athlete (amateur, professional and practicing). Are they:

• biological individuality;
• Adaptation;
• Overload;
• Continuity;
• Specificity;
• Variability;
• Volume of interdependence x intensity.

Exercise will be effective once you manage all of these variables within your training, so guidance from a physical education professional is needed.

+++ Read more: Exercise of the day – Maurício Figueira

The seven principles include all aspects and tasks of training, determining the content, means, methods and organization of physical exercises. Therefore, by checking them, you can view the results. In the number of series, in the load, in the execution of the movement, in the amplitude, etc.

best exercise for legs

Today we will talk about the best exercises for the legs, more precisely for the quadriceps. I’m not one to throw sardines for certain exercises because, in my opinion, you need to work the body globally.

But undoubtedly the squat is the most complete exercise and I’ll explain why.

The squat is a multi-joint exercise. You not only work the muscle groups, which you recruit alone, but also others in synergy and in a very, very efficient way. It involves muscle and joint structures such as the spine and core.

Squatting is a fundamental movement of our daily life, after all we get up and sit down countless times a day. You may not squat as wide as the exercise, but your muscles are definitely activated.

Another important point is to perform a movement with as little effort as possible, this is only possible with exercise.

Why should I squat?

• Hypertrophy of the muscles of the thighs and buttocks;
• Gain strength and endurance;
• Increased bone mass in the bones;
• It protects the joints by strengthening the leg muscles.

types of squats

There are a few variations of squats: with body weight, with dumbbells, a barbell, a kettlebell, with a band, or with jumps.

For beginners it is important to pay attention to the correct movement, it is worth more than adding load. Remember: the force applied is on the back, mainly on the buttocks. Then contract your abs, push towards the floor, with your feet aligned at your sides. Don’t try to go over your toes and stick them to the ground for stability. If your range of motion is reduced, don’t despair. With each training you will evolve, insist on reaching 90º or better.

Practice, you can always improve. To the next!

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.