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6 dicas de treino de pernas para ectomorfos – REVISTA VIGOR

O treino de pernas para ectomorfos tem algumas especificidades que precisam ser levadas em conta. Veja neste artigo, 6 dicas fundamentais para o treino de pernas para ectomorfos!

Quem é ectomorfo, no geral, sabe que há muitos desafios para o ganho de massa muscular nas coxas e panturrilhas. Neste sentido, o treino de coxas precisa ser adaptado para quem tem esse biotipo.

O que não pode acontecer, em hipótese nenhuma, é a falta de treino de coxas. Um ectomorfo já tem um pouco mais de dificuldades em ganho de massa muscular, se não treinar um grupo muscular tão grande, com tanto potencial de força, fica muito mais difícil conseguir bons resultados.

Para te ajudar, selecionei 6 dicas para seu treino de pernas!

O que não pode faltar em um treino de pernas para ectomorfos!

1- Primeiramente, a base!

Pense comigo: no geral, um ectomorfo tem menos força e estabilidade muscular e articular do que as pessoas com outros biótipos. Como é que poderemos ter um treino de pernas intenso, com cargas consideráveis, sem uma base de fortalecimento?

O ectomorfo precisa trabalhar com o fortalecimento de seus músculos do core, melhora da flexibilidade, trabalho de coordenação para que a execução dos movimentos seja correta. Sem isso, não há como o ectomorfo ter bons resultados em seus treinos.

Esta base, deve se dar de forma gradual e continua. Não é algo que você fará em um ou dois treinos. É um trabalho de médio a longo prazo.

Isso significa que você não vai treinar pernas neste meio tempo? Claro que vai, mas respeitando suas individualidades.

Por exemplo, se você ainda não tem total estabilidade nos músculos lombares ou ainda te falta flexibilidade, você não vai fazer o agachamento livre com altas cargas. Vai buscar outras estratégias para trabalhar seus músculos, sem que seu corpo seja exposto a práticas lesivas.

2- Aumento de força é muito importante

Não tenho como falar para um ectomorfo que aumentar progressivamente as cargas não é importante. É e muito!

No caso do treino de pernas, temos algumas questões ainda mais importantes. No geral, os membros inferiores são muito fortes, em relação as outras partes do corpo.

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