Fitness Aitor Ocio: "Training for an aesthetic goal is a big mistake"
His photo on Instagram, walking hand in hand with one of his children and wearing that right 'arm' with which he wields Thor's hammer, went around the world, unleashing a storm of
admiration and tenderness
in equal measure.
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Owner of a marvelous physique - he
measures 1.90 meters and weighs about 91 kilos of pure muscle
-, it seems, Chris Hemsworth has focused on enhancing the muscles of his arms to get into the skin of the mythical fighter
Hulk Hogan
in a 'biopic 'which promises to be a real success.
"I have to get
a bigger bicep volume than I've ever had
, higher even than Thor's," the actor declared last summer.
Just look at your most recent images to see that you've gotten away with it.
However, what also attracts powerfully attention are
his legs, so thin
that they do not seem to belong to the same body as that overwhelming upper body.
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Beyond a possible disconcerting visual effect, this
bodily decompensation
is one of the most committed 'sins' in weight rooms. "The imbalance he presents in the photograph is more than evident. If it is not the fault of the perspective,
his legs do not deceive
and Hemsworth is forgetting one of the great maxims to be respected in gyms: '
Never skips legs day'
" Alejandro J. Martín Fernández (member of the COPLEF Madrid collegiate 14,040) asserts.
Behind this famous phrase ("never skip leg day") hides, as he explains, "a misunderstood concept of 'fitness' that subordinates training to an
aesthetic purpose
, instead of prioritizing health and improving fitness. quality of life".
This personal trainer assures that "all of us who have worked in front of the public in any gym have received requests such as:"
do not put 'leg day'
on the table, I already play soccer on Saturdays and I have them very strong ' ".
Fortunately, the
obsessive pursuit of an upper body overdeveloped
at the
expense of legs just no muscle in vogue for
decades, is endangered." The current trend of training is clear: more people doing exercises train less than before .
Quadriceps are the new biceps!
", says Martín Fernández.
Beyond the aesthetic benefits, Alejandro J. Martín Fernández values"
leg work
as a global training stimulus for our body that makes it a
fundamental pillar
to be able to opt for a healthy global physical state. "
By doing it, among many other benefits, we managed to"
increase the basal metabolism
(as it is a more global and involve large muscle masses) or
increase the natural production of testosterone
(for this same reason and indirectly, its secretion is enhanced) ".
But there is still more.
Strong lower extremities are "one of the best guarantors to
prevent injuries
caused by decompensation in certain supporting structures."
TRAINING
To be able to work on them 'at user level' in a balanced way, the American College of Sports Medicine ACSM)) collects the following recommendations: "Between
30 and 60 minutes of moderate intensity exercise
(five days a week) or between
20 and 60 minutes if it is of vigorous intensity
(three days a week) ".
In these workouts, instead of 'isolating the zone' as it used to be done with the 'leg machines', it is always contemplated "the inclusion of
global exercises
(squat, deadlift, stride, etc.) that largely involve the train lower".
As a personal recommendation, and based on his experience, Martín Fernánedez emphasizes that "
full body ('full body') or traction-push (push-pull)
routines
are excellent options to progress in the frequency of inclusion of lower body exercises , without having to start the already more than famous 'leg day' ".
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