melhores exercícios para quadríceps

Para quem busca ter coxas musculosas, hipertrofiar bem o quadríceps e isquiotibiais é fundamental. Hoje separamos os melhores exercícios para quadríceps. Arrow

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4° Subida no banco

[{"selector":"#anim-08e25dbf-31f8-423e-87c0-5a3945fd808f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06038a5e-2c1e-4d40-ac6e-8ae6cb3b389d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84897896-258a-4687-81b5-6322f67168c7","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9fc00b7-56e2-4a30-9cd6-968b4dd152ce","keyframes":{"transform":["translate3d(-782.60859%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7a7b6dc-1c1e-4fbb-bc9c-1474cba5d666","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7cc8a66b-c180-433d-a32e-3dfcff4bec42","keyframes":{"transform":["translate3d(-114.47028%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72529128-bfbb-4472-ac5f-c558aa6bd900","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6e77183e-1cdd-4965-b8cb-093a5a6d1a72","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na quarta posição com 60% de ativação muscular, ficou a subida no banco. Aqui temos a execução correta e como potencializar seus resultados. Arrow

3° afundo

[{"selector":"#anim-e5f395e4-94a5-4ebc-aeb0-25f047b9a1a6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ffa7a935-0101-412b-a46c-c82dbb6affc6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5137f0e5-6a75-43cc-b4ae-f3fa4ab63916","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7a6d14fd-b748-4f95-b351-cbc8af0f3f0a","keyframes":{"transform":["translate3d(-782.60859%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b56ca49c-23a0-483e-ba5d-825de5d3c3a0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-71ad9610-4b89-4489-b11a-6bbd366efe6b","keyframes":{"transform":["translate3d(-178.84615%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40b05897-eda9-487d-8648-0ad6728fd49b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd85cc4d-a002-41d1-a270-52665f1de388","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na terceira posição com 75% de ativação muscular, ficou o afundo. Aqui temos a execução correta e como potencializar seus resultados. Arrow

2° agachamento

[{"selector":"#anim-48270a51-9951-4995-8813-1234d5bd414d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-052294dc-87db-4994-90d7-0fd6221ca643","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7593ab3-3c78-4263-986e-27d1ce312f8a","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1cced5b-bad4-4c28-97ac-d12ba1ae75c7","keyframes":{"transform":["translate3d(-782.60859%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c58f4c5-5783-4b02-a7e4-1b5579cc43d9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd6829ba-f8c1-452e-981b-167496e77cde","keyframes":{"transform":["translate3d(-126.71481%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22c758de-0416-4814-9a20-ec670f7e1583","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61d54167-cd1b-4718-b8da-b73e7dfc27c9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na segunda posição com 76,5% de ativação muscular, ficou o agachamento. Aqui temos a execução correta e como potencializar seus resultados. Arrow

1° cadeira extensora

[{"selector":"#anim-9d00ea69-9d6f-41c9-8d7d-aa8a4663aa9f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06a78ff6-d2a1-4f7f-8a92-b7a4f65a1503","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4eca0ff6-9e0d-4296-ba7e-01b4febfe31b","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5abcd9cf-9673-439b-9588-70e6147e9f31","keyframes":{"transform":["translate3d(-782.60859%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98ac4181-f688-4293-ae9a-3ed3ab40020f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5153f964-3a82-4c18-a51c-93085a17edaa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f972dc7f-618e-480c-a6ef-83f0e5b99376","keyframes":{"transform":["translate3d(-115.0289%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eab4d3fc-fcdb-4b7f-b3e5-f6fda46858b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Na primeira posição com 86,9% de ativação muscular, ficou a cadeira extensora. Aqui temos a execução correta e como potencializar seus resultados. Arrow

conclusão

[{"selector":"#anim-2dd5d7d5-4c22-43f0-9a08-49de7f9da1d6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a807575a-4940-4537-91cc-63ec25410e57","keyframes":{"opacity":[0,1]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-08d94959-e37a-4332-8738-4b2c836a01f8","keyframes":{"transform":["translate3d(-782.60859%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7cc9fad8-59d8-4661-96e4-149677eebd92","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-728a860f-90ed-400a-b068-39f9b4d00075","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4f40bae6-3eb0-43b5-8411-5d1a27ce3b8e","keyframes":{"transform":["translate3d(-155.7214%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8dcb9e97-bef6-4ece-8d4c-000e72eed2d7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8ef31a88-f0d8-484f-be3d-f8e61ede02b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Arrow Ressaltamos que maior ativação muscular apenas não garante maior hipertrofia, já que diversas variáveis devem ser levadas consideração, mas certamente são exercícios mais efetivos que outros.

veja também

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