The upper body is always the favorite among men when training, while leg exercises tend to be neglected more, even leaving them unbalanced (imagine the image of a chicken). In turn, the lower body is the one that usually worries women the most, because the buttock area is where they tend to accumulate the most fat. Thinking about all this, and now that we are fully immersed in the bikini operation, Courage has designed a specific leg program in which we will greatly emphasize the gluteus with the help of Howard Rojas, personal trainer and partner in CrossFit Courage, whom many of you will already know.
“Iron Legs deepens the stimulation of the lower body through specific exercises that require greater activation of the posterior chain and other muscles, with the aim of producing greater hypertrophy and increasing strength, resistance and muscle density in this part of the body. The program consists mainly of deepening the technique of a variety of basic and other not so basic movements that directly influence the growth and strengthening of the lower body in general, but with greater emphasis on the glutes, hamstrings and quadriceps,” he explains about This class that will be available online and in person, and that will take you to another level, both functional and aesthetic. It all arose in a conversation between Howard Rojas and Francisco Ruiz. “I told him that I wanted to contribute something to our community and that it seemed to me that the gluteus, on which we place all our load when sitting for so long, was a muscle that is difficult to activate and yet is essential to have good technique. This is how this need arises to improve the lower body technique. We all have a hard time doing a deep squat, and those weak links start from the gluteus.”
WHAT BENEFITS DOES THIS ACTIVITY PRESENT ON A PHYSICAL AND MENTAL LEVEL?
The benefits of Iron Legs are multiple, explains Howard Rojas.
- Improvement of the technique: “The activation of the gluteus recruits more muscle fibers in the lower body and this will trigger other factors, such as avoiding doing the exercises wrong and correcting some errors and controlling the descent in the movements. For example, when we draw our knees in when we do a squat.”
- Expand our motor capabilities: “If we improve in this sense, the loads will be greater, increasing in kilos.”
- Safety: “When you are strong and determined, you are also mentally prepared to carry more weight. You know that if you can’t handle it you will let go without injuring yourself. When our technique is poor, we are more unstable and we know it, because we start to shake. No matter how much you can’t, if you are safer and stronger, it will give us a feeling of well-being and power of control over our burdens.”
- Aesthetics: “Without a doubt, a good butt will make you look better both in the mirror and with the clothes you wear.”
FOR WHICH PEOPLE IS IT INDICATED?
If you have already begun to be convinced by this program but you still do not know if you are the target audience, Howard Rojas clarifies that this activity is suitable for all audiences, “both beginners and established athletes can benefit from Iron Legs and learn a lot, because it touches on specific points. that are not usually touched on in other current training sessions.” Due to the trajectory of this trainer, the greater activation of the gluteus improves in all aspects. “Those who do not have the technique will learn to activate the muscles to perform the rest of the exercises optimally, but those who already have it and it is bad will be able to correct it, and those who are already great experts will perfect it even more. ”.
WHAT CAN BE IMPROVED AND HOW MANY CALORIES ARE BURNED PER SESSION?
Within this program, motor control of the lower body will be worked on. In aesthetics, as it is an isolated stimulus in the gluteus, the work will create greater hypertrophy in the gluteal area and that will result in muscle gain. “The use of calories will depend on the type of training in the program, which will have heavy days and days where the volume will increase. Depending on these variations, we will move between 300 and 500 calories per session, which is a very important caloric burn for such a specific training,” says Rojas, who promises pure fire classes. Places, as always, will be limited. If you have already decided to have legs of steel and have any questions, ask at the box.