People have always mentioned my chest muscles when discussing my physique. Since the chest was the best developed part of my body, you can say that I am an expert in the question of "how to build chest muscles." Thus, I would like to discuss with you a couple of methods to improve the weaknesses of the chest muscles. Many believe that insufficiently voluminous pectoral muscles are their only drawback. It is important to pay attention to other aspects as well. Let's look at some of the imperfections of the chest muscles.
How to pump up the outer part of the pectoral muscles
If your external muscles the breasts are not well formed, they will lack that decisive fullness for which I was so famous. My favorite way to rock outer part there were dumbbell breedings that were intended specifically for this area. First, spread the dumbbells as low as possible, but without the risk of injury, and stretch as much as possible. Secondly, when returning to the top position, try not to bring the dumbbells together, leave about 30 cm between them (the contact of the dumbbells in the top position eliminates the work of the outer part). Also, to pump up the muscles of the chest, do push-ups on the uneven bars. This exercise perfectly loads the outer part. Go down as deep as you can and don't go all the way up.
When bench presses with a barbell, use the widest possible grip to load the outer part. Again, touch the barbell to your chest and try not to extend your arms all the way up to maintain tension.
We pump the inner part of the pectoral muscles
Blocky crossovers are especially good for the inside, as you keep the tension in your muscles when your hands touch each other. In the lower position, it is very important to compress the chest muscles. This will create a distinct line in the middle.
Also, you can use dumbbell raises and barbell bench presses to work the inner area. In breeding, make the dumbbells touch each other in the top position and tighten the pectoral muscles for 2-3 seconds. When pressing, just use narrow grip(shoulder width or slightly less) and spread your elbows to the sides.
We swing the upper part of the pectoral muscles
You probably know that bench presses and incline raises are great for pumping your upper chest. It would seem that ordinary exercises, but they can be made special. I did this by changing the angle of the bench with each set. I started at 15°, then went up to 25°, then 35° and finally 50°. I very often did two, sometimes three sets in each position of the bench. Thus, no part of my upper area escaped the load.
I also highly recommend incorporating heavy days into your routine to develop the maximum size of your upper chest muscles. For example, once a week I did super-heavy presses and dips, no more than 5-6 reps per set. In addition, to pump up the muscles of the chest, in my program I used extra-load - drop sets, forced repetitions, rest / pauses.
In this article, you will find out the answer to the question: “How to pump up the outer part of the pectoral muscles?”. Training will be given, exercises and methods will be described to which the outer part of the pectoral muscles responds best.
Exercises for external pecs
- Exercise for home conditions - push-ups on steppes, bricks, chairs, books. The bottom line is that when doing the exercise, you go down as low as possible, thereby stretching the pectoral muscles, they just pump up thanks to this. Fulfilling this species push-ups, be vigilant, you can easily pull your pectoral muscles or they can become inflamed due to frequent workouts in this style, also watch your shoulders, they will also be at risk from this load.
- Exercises for the gym:
- Exercises for the pectoral muscles in the stadium:
- Push-ups on the uneven bars with a wide grip. In order to pump up the outer chest knees must be bent and located near the torso.
- Pull-ups with arms shoulder-width apart or slightly wider. The elbows should go forward. Exercise is not popular for pumping the outer part of the chest.
Workout in the gym for the outer part of the pectoral muscles
 |
3 sets of 12-15 reps |
|
Exercise very well stretches and works out the entire pectoral muscle. |
Tips for better pumping up the outer part of the pectoral muscles
- Before each workout, stretch your upper arm very well. chest muscle with an emphasis on the outside.
- Perform the exercise in partial amplitude specifically with an isolated load on the outer part.
- Number of repetitions for the best pumping should be in the range of 15-20 times.
P.S. Do not train the outer part of the chest more than once a week, the desire to build muscle can lead to injury. There is a high probability that the working muscles and deltas may become inflamed.
It happens that an excellent result is visible on the scales, and in the mirror there are too massive hips “ears”. In general, you will have to do fitness, in particular, include exercises for outer surface hips.
Effective exercises for slimming the thighs from the outside
Again upset, trying on skinny jeans? It happens that an excellent result is visible on the scales, and in the mirror - too massive hips, "ears", flabbiness, fat. One diet will not help the body here. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program.
Naturally you think that side surface will become slimmer from some special movements. Doing exercises on the outer part of the thigh and only them is a typically "folk" idea. You will not even find this outer surface in any fitness guide. The muscles of the thigh are traditionally divided into the muscles of the anterior, medial and rear surface. Oddly enough, we are interested in the “front” ones: they work in conjunction with a small tensor of the fascia lata when you perform exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and sartorius muscles. And most often - and part gluteal muscles at the point of attachment to hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to seriously improve general form. For effective weight loss in the hips need to be reduced total percentage body fat and tighten all leg muscles.
Best Exercises to remove the ears on the hips - a mix of power, jumping and aerobic movements. Only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but visible result can be seen in 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to practice: it doesn’t matter - in the morning or in the evening, the main thing is at least an hour after eating. You can include these movements in your power plan by doing them at the beginning of the workout. Don't do a set of outer thigh exercises on cardio day, as most of them put so much stress on your legs that you won't be able to run or even walk at full capacity.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat for jumping, sneakers.
How to do: do the exercises one after the other. We set the timer so that the first call will sound after 40 seconds, the second after 20. We do the first exercise for 40 seconds, and then “according to the text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. Warm up by jumping rope for 5 minutes. In the final, we perform a “corner”, “boat”, “cat” from bodyflex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
For what: tightens all the muscles of the legs, burns a lot of extra calories, warms the tensor of the fascia lata, protects against injuries
We stand in the position of the legs at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2: Plyometric Squat
Time: 20 seconds
For what: burns fat
We throw dumbbells, we do the same, only at the point “Hips parallel to the floor” we jump up sharply, and then land softly on the front of the foot. We do not fully unbend our knees, and we do not strive to take a "skier's pose" (artificially parallel feet).
Exercise 3
Time: 40 seconds
For what: strengthens all leg muscles, plus trains the tensor fascia lata in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to left leg and, getting up, take the right thigh clearly to the right-up. Imagine that you need to lift your leg up the wall, do not swing back and forth. Repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
For what: burns fat
Do you watch fighters? Yes, this is it - take turns quick strikes foot to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-hit the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
For what: you wanted exercises for the outer side of the thigh?
Lie down on the floor on your right side left hand with a dumbbell we put along the body, slowly take it away and bring the thigh up.
Exercise 6: High Knee Run
Time: 20 sec
For what: burn fat
We get up and arrange a short run, try to do everything gently, do not knock your feet
Exercise 7
Time: 40 sec
For what: maximize calorie expenditure
We jump as it is convenient for us, the main thing is not to fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start again from the first. In total, you should get 4-5 approaches.
Summary
Surprised? You must have read on other sites about easier exercises for the outer thigh. Why make it so difficult? The most radical fitness pros only recognize squats with 50% of your body weight as outer thigh exercises. The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And Internet advisers will recommend side leg abduction as the best exercise for the outer side of the thigh.
The truth is that body fat and flabbiness is a consequence of the lack of tone not only of the quadriceps (this is just rare), but also of the muscles of the buttocks, the hip extensor and other muscles. So exercises from the ears only work when they involve the entire “bottom”. Well, the notorious hip abduction is a panacea for fat that works if a person is on a super-strict low-calorie diet. Otherwise, they allow you to burn too few calories. By the way, even really hard workouts do not give you the right to increase the caloric content of the diet at times. While exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight. published
As you know, one of the most problem areas The female body most prone to body fat is the outer thighs. But imagine perfect figure, which every girl dreams of, is impossible without elastic pumped up buttocks.
You can give your hips the desired shape with the help of special exercises, which help to easily get rid of the hated "ears" on the sides.
The thigh is located between the knee and the hip joint, it forms part of lower limb human body.
The outer part consists of muscles, the functions of which are to ensure the functioning of the leg back and to the side. You can see them as an attractive roundness on the side of the hips.
Getting started searching and executing exercise, you need to find out the basics of successful training.
The effectiveness of training is as follows:
- regularity;
- orientation;
- attention to details;
- gradual increase in load.
The first thing to remember is regularity - it is she who the most important factor effectiveness.
Ideally, you should practice every day, but if this is not possible, you can set aside 3 days a week for this. In this case, it is necessary to understand that the result will be more long-awaited in time.
During training, do not forget to pay special attention to the work of those muscles that need to be tightened.
Here you just need to listen to your own feelings: if you feel that the load is directed more towards the desired areas, then you are going in the right direction.
When performing exercises on the outer part of the thigh, it is precisely lateral muscles legs.
Important to remember! It's the little things that often make the difference. Make sure that the squat is low enough, the feet do not come off the floor, the instep angle is kept correctly, and the leg rises as high as possible during the swing. Thus, it is possible to influence the speed of achieving the final result.
Over time, step by step, try to increase the load. Again, personal feelings will become the main assistant here: if you feel that you need less effort to complete the exercise than before, raise the bar. For example, 10 swings should inevitably develop into 15 over time, and later into 20.
Exercises for the outer thigh at home
Exercises on the outer thigh can be performed at home and even at work., if there is the necessary space and time, so they are a real salvation for women who do not have the opportunity to go to the gym. You will need dumbbells, a mat and a positive attitude.
Exercise 1. Leg swings
For the first exercise you need to stand up straight, putting your feet shoulder-width apart and stretching your arms in front of you. Feet should be parallel to each other.
When performing leg swings, make sure that they do not bend at the knees.
Bend your right leg at the knee and swing up to the side, trying to reach the elbow. The next swing is done in the same way, only with a straight leg. You should start with 10 approaches for each limb.
Exercise 2. Raising the legs
The following type of outer thigh exercises will require a similar starting position as in the previous case. The right foot should be placed on the toe, turning it to the right, and lifted back as high as possible.
To perform the exercise, you can use a support to ensure maximum abduction of the leg back. Bringing the leg to the limit high point, put it back. For a start, 15 approaches for each limb will be enough, then their number should be increased.
Exercise 3. Squats
No set of exercises for the outer thigh is complete without squats. The main rule is not to stand on your toes. Try to squat as low as possible, with a straight back, keeping your arms bent in front of you.
For starters, 10 squats will suffice. The main advantage of this type of exercise is that they are useful not only for the outer surface of the thigh, but for the whole organism as a whole.
Exercise 4. Lunges
Leader among effective exercises are lunges. Take wide steps to the side, first with your right and then with your left foot keeping the arms parallel to the body. For weights, use dumbbells.
Remember to keep the unused limb straight. You should start with 10 lunges on each leg for 3 sets.
Lunges can be not only lateral. You can perform them forward alternately with each foot. At the same time, you need to expose your legs as far as possible. Faithful helpers there will be dumbbells that will only increase the effectiveness of training.
Pay attention to your posture - your back should be perfectly straight. Breathe in with each step. Do not try to lunge sharply, it is better to give preference smooth movements. As for the number of lunges, experts also recommend performing 3 sets of 10 times.
Exercise 5. Raising the knees
For the next exercise, you need to kneel. For maximum efficiency, shift the main weight on your hands and straighten your back. The knee rises at an angle of 90º.
Do the same with the other leg. Muscles must be in constant tension. Experienced trainers advise starting with 20 lifts of each knee with the condition of subsequent increase in load.
Exercise 6
Leg raises are also quite effective when done to the side. To do this, you need to lie on the mat, turn on your side and raise the limb lying on top as high as possible.
Then you should turn to the other side and do a similar operation with the opposite leg. You can start with 10 swings with each leg.
Exercise 7. Holding the raised legs
You can complete the workout and relieve tension from the muscles by rolling over onto your back and lifting the limb up perpendicular to the floor.
Outer thigh exercises at the gym
Some women prefer going to the gym over home workouts, considering them to be more effective and give quick results.
In addition to the loads on the simulators, exercises on the outer part of the thigh on the fitball are very popular.
A set of exercises on fitball
| Initial position | The essence of the exercise | Number of exercises |
| Back to the fitball with arms extended forward. You will feel more comfortable if the ball is located in the corner of the room, because this way it will not slip out from under you. | Bend one leg at the knee and raise it to a height of 15-20 cm above the floor. After that, without sudden movements, bend the other limb and do squats so that the buttocks touch the ball. If you are no longer new to this type of outer thigh exercise, raise your knees higher or opt for a smaller ball. Also in this situation, dumbbells that act as a weighting agent will help you out. | To start - 7-10 squats |
| The ball is between the wall and your body, which should be in contact with it in the lumbar region | From the starting position, lift your hips up. It is possible to understand that the end point has been reached and should be lowered back, by the fact that the body is stretched into a straight line. To achieve maximum performance, pay attention to the muscles of the press and legs - they must be tense. Body deflection at correct technique present in the hip joint. It is worth noting that haste here will be unnecessary and will only hide the effect, so try to hold the final position for 3-5 seconds. | It’s worth starting with 10-12 times, then you can increase this amount up to 20 times |
| Lying on your side with support on your elbow. The ball is on the floor under the feet. | Inhale and lift your hips off the surface. The rise should be carried out until the body is completely straightened. To make the exercise easier, you can use a smaller ball. | |
| Lying on my stomach. Fitball is located under the hips | Raise your limbs one at a time, holding the floor with your hands. As for the legs, you can keep them in a comfortable position for you - straight or bent at an angle of 90º. | 15-20 times for each limb |
In the gym, in addition to the fitball, it is likely to find many other units that will help you tone the outer thigh muscles. It's about trainers.
One of the most effective in terms of loading on the outer surface is a simulator designed to reduce and breed legs.
Exercise on the simulator 1. Reduction and breeding of legs
Note! Misuse this simulator may result in a null result. First of all, adjust it, take care of the mass of the working weight and the width of the seat.
When doing exercises on the outer thighs, keep your back straight and your legs at a right angle. Exhale and slowly bring your legs together until the rollers touch each other, and then just as slowly spread your legs.
Exercise on the simulator 2. Reduction and breeding of legs while standing
Many fitness centers have machines that allow you to exercise. similar exercise in a standing position.
Before performing the exercise on the simulator, you should set the optimal load so as not to damage the ligaments and muscles. It is worth noting that the advantage of this unit compared to the previous one is that it not only affects the desired area in the necessary way, but also accelerates blood flow and saturates the muscles with oxygen.
To fix the legs in the simulator in question, special footrests are provided. You need to grab the handrail with your hand. Further move your leg to the side.
Exercise on the simulator 3. Stepper
Important to remember! In addition to specialized ones, in gyms there are many universal simulators that allow you to maintain the outer surface of the thighs in an attractive way. One of them is Stepper.
It perfectly tightens the legs, buttocks and thighs. However it should be treated with caution and not overdo it, otherwise sprain of the knee ligaments is guaranteed to you. This category also includes treadmill and exercise bike.
Before you start doing exercises, we advise you to read the recommendations of experienced trainers, thanks to which your exercises will be able to give you the most effective and quick results.
To increase the effectiveness of training, you should adhere to the following recommendations:
- combine regular exercise with a balanced diet- so your hips will gain the desired look in a short time;
- don't neglect stretching, because it is she who will help relieve tension from the trained muscles and get rid of pain in the future. You can also avoid pulling pains by taking a bath with sea salt;
- your best friends various kinds of massages and body wraps should become. Creams with a cooling or, conversely, warming effect will come to the rescue, cling film and a brush with coarse bristles. Massage should be from the bottom up, repeating the flow of lymph. Massage cups are no less effective in maintaining skin and muscle tone. To use them, you will need a cream or oil that you need to lubricate the surface to be treated;
- the effectiveness of exercises on the outer thighs directly depends on the internal mood. The main obstacle to beautiful body often becomes elementary laziness, so the question of self-discipline is more important than ever. Try to have a clear training schedule, the deviation from which should be perceived as a personal weakness. Naturally, the decisive factor here is motivation, the correct designation of which can set you in the right mood and solve all problems with self-discipline. Thus, formulate for yourself a clear goal that you need to achieve at all costs and classes will bring only joy and satisfaction.
Give perfect buttocks appearance difficult, but quite real, even if you have never practiced, but have a strong enough desire.
Regular workouts designed to work out the outer surface, combined with a balanced diet and skin care, will help you achieve the desired results in the near future and not become the owner of the hated "ears".
Videos with recommendations for performing exercises on the outer thigh
In this video clip experienced trainer gives recommendations that will help you learn how to properly perform exercises on the outer part of the thigh in gym:
A set of exercises that will help get rid of the ears on the hips at home is shown in this video clip:
Frustrated again by trying on skinny jeans? It happens that an excellent result is visible on the scales, and in the mirror - too massive hips, "ears", flabbiness, fat.
One diet will not help the body here. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program.
Naturally, you think that the side surface will become slimmer from some special movements. Doing exercises on the outer part of the thigh and only them is a typically "folk" idea. You will not even find this outer surface in any fitness guide. The muscles of the thigh are traditionally divided into the muscles of the anterior, medial and posterior surface. Oddly enough, we are interested in the “front” ones: they work in conjunction with a small tensor of the fascia lata when you perform exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and sartorius muscles. And most often - and part of the gluteal muscles in the place of their attachment to the hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to seriously improve the overall look. To effectively lose weight in the hips, you need to reduce the total percentage of fat in the body and tighten all the muscles of the legs.
The best exercises to remove the ears on the hips are a mix of strength, jumping and aerobic movements. Only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but the visible result can be seen after 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to practice: it doesn't matter - in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by doing them at the start of your workout. Don't do a set of outer thigh exercises on cardio day, as most of them put so much stress on your legs that you won't be able to run or even walk at full capacity.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat for jumping, sneakers.
How to do: Do the exercises one after the other. We set the timer so that the first call will sound after 40 seconds, the second after 20. We do the first exercise for 40 seconds, and then “according to the text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. Warm up by jumping rope for 5 minutes. In the final, we perform a “corner”, “boat”, “cat” from bodyflex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
Why: tightens all the muscles of the legs, burns a lot of extra calories, warms the tensor of the fascia lata, protects against injuries
We stand in the position of the legs at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2: Plyometric Squat
Time: 20 seconds
Why: burn fat
We throw dumbbells, we do the same, only at the point “Hips parallel to the floor” we jump up sharply, and then land softly on the front of the foot. We do not fully unbend our knees, and we do not strive to take a "skier's pose" (artificially parallel feet).
Exercise 3
Time: 40 seconds
Why: strengthens all the muscles of the legs, plus trains the tensor fascia lata in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to the left leg and, getting up, take the right thigh clearly to the right and up. Imagine that you need to lift your leg up the wall, do not swing back and forth. Repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
Why: burn fat
Do you watch fighters? Yes, that’s it – alternate quick kicks to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-hit the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
Why: You wanted exercises for the outer side of the thigh?
We lie down on the floor on the right side, put the left hand with a dumbbell along the body, slowly take it away and bring the thigh up.
Exercise 6: High Knee Run
Time: 20 sec
Why: burn fat
We get up and arrange a short run, try to do everything gently, do not knock your feet
Exercise 7
Time: 40 sec
Why: Maximize Calorie Expenditure
We jump as it is convenient for us, the main thing is not to fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start again from the first. In total, you should get 4-5 approaches.
Summary
Surprised? You must have read on other sites about easier exercises for the outer thigh. Why make it so difficult? The most radical fitness pros only recognize squats with 50% of your body weight as outer thigh exercises.
The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And Internet advisers will recommend side leg abduction as the best exercise for the outer side of the thigh.
The truth is that fat deposits and flabbiness are a consequence of the lack of tone not only in the quadriceps (this is just rare), but also in the muscles of the buttocks, the hip extensor and other muscles. So exercises from the ears only work when they involve the entire “bottom”.
Well, the notorious hip abduction is a panacea for fat that works if a person is on a super-strict low-calorie diet. Otherwise, they allow you to burn too few calories.
By the way, even really hard workouts do not give you the right to increase the caloric content of the diet at times. While exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight.
