Treino de pernas em casa: como potencializar os ganhos da academia?

Neste post, vamos explorar como você pode potencializar seus ganhos de treino de pernas na academia com uma rotina eficaz em casa.

[{"selector":"#anim-ea72ff99-e075-4953-a3d6-71861800e6e0","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8daf8751-9527-45b4-b923-edf669ff0c16","keyframes":{"transform":["translate3d(0px, -2317.09388%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-580fb126-84cb-46b4-acc4-5b843c2546cf","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24da42d1-10e2-49fc-ad68-64a4669d603e","keyframes":{"transform":["translate3d(0px, -2586.32461%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80581d4d-fbc6-43dd-bc5a-71b9f34a5511","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2fbfd39d-84d2-452e-ba32-3cbbde0fd2c6","keyframes":{"transform":["translate3d(0px, -138.59079%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Qual é a importância do treino de pernas?

[{"selector":"#anim-fb965e99-7694-4d24-a033-b92cac8fb4c4","keyframes":{"opacity":[0,1]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8abb51c-595b-4b6b-b7c4-25624a42f871","keyframes":{"transform":["translate3d(0px, 141.12657%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Melhoria da funcionalidade corporal:

Saúde metabólica:

Aumento da massa muscular:

Melhoria no desempenho atlético:

Equilíbrio e estabilidade:

Benefícios para a saúde óssea:

OU CONTINUE A LEITURA

[{"selector":"#anim-049f207e-d32f-4656-9d92-5f5933a47f43","keyframes":{"opacity":[0,1]},"delay":2800,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55787ff9-4475-44ad-b4b1-f47891c803ae","keyframes":{"opacity":[0,1]},"delay":3000,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a02a190a-2129-4df5-824e-9d5fb0182571","keyframes":{"transform":["translate3d(-568.33321%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3000,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd5e9188-042b-4b79-9cb6-3af15de62329","keyframes":{"transform":["translate3d(-119.93243%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8a46e26-6eb3-4cca-a82e-f68b9f1480bf","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d8714b86-a758-410a-9e07-f58f748b6ca5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-882f2646-cb3f-465e-8c8e-b7079d1a4e0c","keyframes":{"transform":["translate3d(-133.60324%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55919688-8506-42f4-83a7-27bb74929c4c","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-647adda6-55df-461e-aec4-e3f61cf000d9","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7c32f417-cd2e-48a0-b0e3-9b24c00ad941","keyframes":{"transform":["translate3d(-137.87234%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-818aa3db-0f7d-47ec-9e0b-df1b43403182","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a7b2e609-35b3-4c2b-bc83-ed3f163b4888","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Seta

Equipamento básicos para treino de pernas em casa

[{"selector":"#anim-32549a81-3efe-4466-a1bb-e92e4ce4f134","keyframes":{"opacity":[0,1]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9d6666e-835d-4a2e-bda3-b615f14c5ed0","keyframes":{"transform":["translate3d(0px, 141.12657%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Com alguns itens básicos, como halteres ajustáveis, faixas elásticas e um tapete de yoga, você pode realizar uma série de exercícios eficazes.

[{"selector":"#anim-9aef963d-7ce6-4cee-b129-bbfcadede47e","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65b6c825-0039-4c87-bfd5-35bcd235d951","keyframes":{"transform":["translate3d(-121.29964%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Aquecimento e preparação

[{"selector":"#anim-9b11ee16-997e-4989-a94a-3c1d9bb1a9f0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7bcd5af4-0568-4e1a-93e1-67c1c697a6a8","keyframes":{"transform":["translate3d(0px, 174.02785%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

[{"selector":"#anim-589437da-51e7-43ad-a123-9f00d362c837","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-adb23c92-2e0e-4b29-9e15-bb7e7ba0d5a7","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ade780a-5394-46ab-a4d8-11f7034081e8","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6ba17ed-6eae-40b5-9a9f-7db3546a8b26","keyframes":{"transform":["translate3d(-118.03278%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Ele prepara o corpo para o estresse físico e ajuda a prevenir lesões. Uma sessão de aquecimento pode incluir exercícios de mobilidade articular, marcha no lugar e agachamentos leves.

Integrando treino em casa com treino na academia

[{"selector":"#anim-ad6d1b00-7562-43fa-989a-effcc0c6a5a0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8891c8c9-6605-4a29-a507-068187d2e604","keyframes":{"transform":["translate3d(0px, 141.12657%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Comece definindo seus objetivos - como força, hipertrofia ou tonificação - e avalie os recursos disponíveis em ambos os locais.

[{"selector":"#anim-86740c86-f980-413f-843a-d178e73c11a0","keyframes":{"opacity":[0,1]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dcb6b09b-4cd0-4fbb-9467-0cf2a79fa0c5","keyframes":{"transform":["translate3d(-122.01493%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

[{"selector":"#anim-98c04b41-01ea-4a51-a0f7-92a7506fcd7e","keyframes":{"opacity":[0,1]},"delay":450,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c999572-1daa-482b-9c97-40dda78476af","keyframes":{"transform":["translate3d(-117.47573%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":450,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Em casa, foque em exercícios de menor intensidade ou com peso corporal, como agachamentos e lunges, que complementam o trabalho feito na academia.

Confira os produtos da Oxer ideais para te acompanhar em seus treinos!

[{"selector":"#anim-6069f580-bf0f-4f54-8e1a-27ecfb40fa9c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c9e750c-10e3-4d95-b5f8-70615fe7bcd0","keyframes":{"transform":["translate3d(0px, 132.69842%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Top Fitness com Bojo Removível Oxer Alta Sustentação Zíper - Adulto

[{"selector":"#anim-02923042-9780-48db-bd91-2ea60d20c713 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-8.256029431300318%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-375a877c-0ffa-4ff9-89f0-5597b502b520","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63bfa802-f0d4-4ed1-b050-991bb927abd5","keyframes":{"opacity":[0,1]},"delay":0,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb869b18-80d8-4b4b-8873-b24b8ba9fefb","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Ponto circulado

Top Fitness Bojo Removível Oxer Vivo Média Sustentação - Adulto

[{"selector":"#anim-9b606bf2-5c53-43c9-8491-5aaf41dd1749 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-10.387323703293784%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2217bbcb-93da-4872-b486-0a2e86a218a7","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3d0e7a7-b867-46d6-ab87-aa38aa2d0271","keyframes":{"opacity":[0,1]},"delay":0,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c395809-e7f0-4169-a7fc-954b4ebcb9de","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Ponto circulado

Camiseta Masculina Oxer Manga Curta Crepe Arrow

[{"selector":"#anim-c706febb-d1d1-4e58-978e-874c488314b3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-30.053191368325237%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5917a19d-1dba-43af-8890-17e2d6b59f45","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f66a9a8b-e70a-4648-ad9e-22f86df515ee","keyframes":{"opacity":[0,1]},"delay":0,"duration":3500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f088270-1c69-44a8-952b-1c7c71ae5591","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Ponto circulado

Gostou?

[{"selector":"#anim-a3d13a10-6cb6-4e19-bf52-bca957a1bf5f","keyframes":{"transform":["translate3d(-264.08231%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b48a8fc-730d-47da-ae43-43439946b81f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eae7d90b-1ca8-4270-ac95-48b776ef72b2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-bbc87eca-1bee-4655-b339-f1b20c30ee56","keyframes":{"transform":["translate3d(-97.00374%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3177216-25cf-46d8-aac1-cefa7306b77d","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e3a8e0a3-c742-4dce-a166-969cb6f7b345","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-63fcb340-71ec-47a8-a9c7-0ba9022dafc0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1f57735-ca97-41c0-82ec-9ca5fae5f9af","keyframes":{"transform":["translate3d(-120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aefb527a-eb0b-48fc-97b9-ee4fb586321b","keyframes":{"transform":["translate3d(-138.62661%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1aa4e17-ba7d-4ff5-9df2-f2ba6c5e4450","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b20886b5-ad30-4bd9-8553-ad830a1d0a19","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

Treino de pernas em casa: como potencializar os ganhos da academia?

Neste post, vamos explorar como você pode potencializar seus ganhos de treino de pernas na academia com uma rotina eficaz em casa.

Qual é a importância do treino de pernas?

Melhoria da funcionalidade corporal:

O treinamento de pernas fortalece os músculos que usamos em quase todas as atividades diárias, como andar, subir escadas e agachar.

Saúde metabólica:

Ao treiná-las, aumentamos significativamente nosso consumo de oxigênio e gasto calórico, o que pode contribuir para a perda de peso e melhorar a saúde metabólica.

Aumento da massa muscular:

Exercícios que envolvem múltiplas articulações (como agachamentos e deadlifts), são extremamente eficazes para construir músculos e queimar gordura.

Melhoria no desempenho atlético:

Desde corridas mais rápidas até saltos mais altos, o treinamento de pernas pode levar a melhorias significativas no desempenho atlético.

Equilíbrio e estabilidade:

Exercícios de pernas também melhoram o equilíbrio e a estabilidade, essenciais não apenas para o desempenho esportivo.