In order to know how to pump up the muscles of the thighs, it is not necessary to get involved in bodybuilding. To have a pumped-up body, it is enough to visit a rocking chair and observe proper nutrition. Besides, beautiful body often an option healthy lifestyle life, because a thorough pumping muscle fibers This is a true test of self-discipline.
In order to have embossed hips enough to do a few exercises. And most importantly, you need to remember that Beautiful legs can be obtained regardless of genetic predisposition, physique or height. To do this, you need to conduct regular training on all thigh muscles.
Anatomical structure of the thigh
So, before you start actively training in a rocking chair or at home, you need to remember the boring but useful anatomy. To get beautiful pumped hips, you should separately pay attention to all the constituent muscles:
- The quadriceps (quadriceps muscle) is the outer part of the thighs. She is considered the most strong muscle throughout the body.
- The biceps (biceps) is the back of the thighs.
- The adductor muscles are the inner thighs. This group is the most difficult to access, and therefore the most difficult to pump. It is this group that is emphasized by absolutely all athletes who are chasing an athletic physique.
Unlike some anatomical differences between men and women, these muscles do not differ in structure. In both sexes, the thigh muscles can be pumped up the same way. training program. All over the world, the main and popular exercises include squats and lunges in different variations, flexion and extension of muscles in the simulator, bench press and thrust.
Pumping the quadriceps muscle
Since the quadriceps of the thigh is the most powerful group, it is pumped very hard, because it consists of 4 muscles. The only advantage of this muscle is that it is involved in most exercises. The main purpose of this group is to extend the knee at the joint.
How to get the result?
You can only pump up the outer thigh by using heavy weights, since all four muscles should be loaded equally. The best exercises for pumping the quadriceps are basic, performed in four sets with a significant number of repetitions. The main exercises have always been squats with shells, in the simulator and bench press.
The sequence of exercises must be changed periodically, because the muscles can get used to the same type of load. In this case, the sequence of exercises in terms of complexity should also be taken into account. First you need to perform exercises with weights, and after that - in simulators.
For getting best result it should also be remembered that muscle fibers grow faster and better if they are preheated well and filled with blood. Blood pressure in the muscles promotes better circulation of the body's energy fuel in muscle tissue. That is why, before starting the main strength training, you should do an exercise that warms up the quadriceps tissue well.
This exercise is called leg extension, performed in the simulator. It is performed with a minimum working weight, which will not "clog" the muscle. For a good warm-up, you need only 3 sets of 15-20 times. After such a warm-up, the quadriceps muscle should not hurt, but, as it were, burn.
Some athletes do extensions at the end of a workout. This is to pump in new blood that will renew the tissue. This update contributes good growth muscle fibres. But when wondering how to pump up the front surface of the thigh, you should, first of all, carefully do each repetition, and also feel the load on the target muscle group.
The work of the adductor muscles
Another interesting topic in the matter of obtaining leg relief is the discussion of how to pump up inner part hips. This is the most urgent problem for women, because body fat, hiding the adductor muscles is very large. By the way, for men this is no less a problematic issue, because their inner thigh is also difficult to train.
That is why, each athlete, in addition to performing special exercises on these muscles is engaged in cardio training, which contributes to the burning of accumulated fat. For cardio loads, an orbit track, stepper, exercise bike or treadmill. You can start a small warm-up with them and with these simulators you must finish your strength training. Then the problem of how to pump up the inner side of the thigh will become much less disturbing.
As power loads on the adductor muscles, the following exercises can be noted:
- Lunges using barbells, dumbbells. They can be performed either on site or with penetration. Lunges not only effectively engage the adductor muscle group, but also the hamstrings, as well as the buttocks. In order for lunges to give results, it is necessary to trace the execution technique. Namely, you should always remember that you need to lean on the heel of the front leg, and also that the knee of the same leg should not go beyond the toe. You need to sit down in a lunge as low as possible, carefully stretching the adductors and back muscles. This exercise only without weight is ideal for those who are interested in how to pump up the inner thigh at home.
- Plie squats with weights. As a weight, you can use dumbbells or a barbell. As for technique, it is worth paying attention to the setting of the legs. They should be placed slightly wider than the shoulders, while the socks and knees turn outward. For achievement maximum effect it is necessary to sit down below the parallel, and when lifting, do not bring your knees inward. If you follow correct technique doing squats, then you don’t have to worry about how to pump up internal muscles hips.
- Deadlift "Sumo". A difficult but effective exercise, which differs from the classic performance only in the position of the legs. In the proposed version, the wider the legs are spread, the better the effect and the more noticeable the result.
For women there is also special simulator, which is aimed at isolated pumping of the adductor muscles. It is he who is advised to beginners who ask trainers how to pump up the inner thigh.
How to pump up the back muscles of the thigh
Since you can pump up the back of the thigh in the same way as all other muscles, it must be filled with blood. For this, the simulator is ideal - bending the legs lying down. The warm-up should be carried out with a little weight, at an active pace. Then you can start training in the same simulator, but with more weight. To determine your working weight, you need to perform an exercise with such weights in which the muscle works to the limit in the range of five to eight repetitions.
The lower number of repetitions is due to the fact that the back of the thigh is more responsive to big weight, which is raised a small number of times. one more isolated exercise, which will help explain how to pump up the back of the thigh is bending the legs while standing in the simulator. The movement is similar and the same muscle group is involved.
For those who are interested in how to pump up the back of the thigh at home, there is an effective exercise - traction on even legs. It is performed with weight in the hands and its only difference from the classic standing position is the movement from the bottom up, without unbending the knees. Pump up the back of the thigh at home with this exercise really, picking up any available weighting agents (water bottles, books).
So, if you do strength exercises, as well as give the body an adequate cardio load, you can burn maximum amount adipose tissue, as well as pump all muscle groups of the thigh. At the same time, it should be remembered that the training must be regular, and most importantly, heavy - in order to achieve the desired result.
The next problem area of body fat for women is the outer surface of the legs.
The so-called ears on the hips spoil the silhouette in tight dresses and skirts, and look out from under the swimsuit with completely unappetizing rollers.
Recall that we have already considered all the features of getting rid of cellulite from the inside of the thigh, and also compiled a top effective loads for front and back surfaces of female legs.
Now it's time to rip the outside of the thigh. Fight this problem area better a complex of power and aerobic exercise with a calorie deficit. But remember! The WHOLE body will lose weight, it will not work to remove volumes in one isolated area of \u200b\u200bthe body. Static exercises on the outer thigh with various hangs are perfect for training.
You can complicate the execution of exercises by increasing the number of approaches, using dumbbells or a gymnastic expander tape. The latter should not have too much resistance - working 15-20 times per set should be performed.
So, we present to your attention the most effective exercises for the outer side of the thigh at home.
Together with outside In this exercise, you will work on inner side hips. Difficulty is medium.
- Starting position - lay a mat, emphasis on straight arms, legs bent at the knees. If a dumbbell is used, place it at the bend of the thigh and lower leg;
- On inspiration, we take the bent leg to the side to the parallel with the floor, fix the point;
- We return to the starting position.
How to remove the sides on the hips even faster? Use weights.
At the end of the working number of repetitions, remove the weight, if it was used, and make 10-15 jerky movements in the same direction. Then do the exercise on the other side.
A fun exercise that helps to effectively load the riding breeches area and, as a bonus, the buttocks. Difficulty is medium, aggravated by checking for coordination. To perform, you will need a chair with a soft seat, a bench. Also, do not forget that hyperextension is one of the most effective exercises for the buttocks.
About 5 options"Hyperextensions" at home, see here.
Technique:
- Starting position - emphasis on the seat of the chair with your stomach, grab its side with your hands, legs straight, feet together;
- While inhaling, we push our feet up, strongly strain the buttocks, hang for a second;
- Exhaling, we return to the starting position.
More on video:
Repeat the movement should be 15-20 times, with a break, in several approaches. Watch your lower back, avoid excessive bending and tension in it.
Mahi lying on the side
You can do it either lying just on the floor, or with an emphasis on a chair. The emphasis on the chair in this exercise will allow you to simultaneously use the inner surface on two legs at once - one in static tension, the other in dynamic. Mahi perfectly burn fat between the legs. The complexity is high, it is necessary to control the position of each point of the body, not to rush, so as not to hurt yourself.
Technique:
- Starting position - lying on your side, emphasis on the forearm, the straight lower leg is located on the chair, and the straightened upper leg is brought forward above the lower one;
- Inhaling, we swing the outstretched leg up as high as possible;
- As you exhale, return to the starting point.
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We perform 15-20 repetitions on one leg and turn over. We make 2-3 sets with a break of 30-45 seconds.
Note! In the same position, you can swing your upper leg not up, but closer to the body, bending it 90 degrees.
Forward lunges
functional dynamic exercise, acting both on the study of muscles, and on their stretching.
Exercises for the outer and inner thighs, such as this, effectively help to lose weight throughout the lower body and remove cellulite from the legs. You can weigh down the performance with dumbbells or weights.
You can additionally diversify it by jumping when changing legs or by supporting one side on a hill.
Pro 7 various kinds
See "Outfalls" here.
- Starting position - legs together, back straight, arms lowered along the body;
- While inhaling, step your left foot back until a 90-degree angle forms at the right knee, the left is extended and stretched;
- Return to the original position and perform actions on the other leg.
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You need to perform 15 to 20 times on each side, repeating approaches 2-3 times.
Carefully! Knee bent leg in this exercise, in no case should go beyond her toe. Otherwise, there will be an incorrect and traumatic load on the joints.
Lunges to the side
Static muscle tension in these actions helps to actively burn fat and activate the growth of muscle fibers. Removes both the riding breeches area and the hated rollers of the inner thigh.
Technique:
- Starting position - legs wider than shoulder width, straightened back, gaze directed forward;
- With an inhalation, we step with the right foot to the right, making sure that the knee does not go beyond the toe and is perpendicular to the floor, the left leg is straightened, the toe and heel are pressed to the floor surface;
- As you exhale, go back and repeat the effort on the opposite side.
See more in the video:
Additional calories can be burned if, after performing a lunge, you additionally swing with a straight leg or cross-squat back. combination better affects the problem area and pulls up faster.
Carefully! Carry out activities with great care and concentration. Ligaments that are just starting to get used to stress are very fragile and any sudden movement can cause stretching or tearing. If the ligament area still hurts after a workout, do a light pinching massage and treat with a warming ointment.
Wide stance squat
An excellent stretch for the outer thigh is obtained during wide squats. The multitasking plie covers the battlefields with fat and on the buttocks, inner, front and back of the thighs, as well as great exercise for slimming calves. The difficulty is medium, which is easy to increase with dumbbells, weights, or simply, instead of focusing on the heel, rise on your toes.
Technique:
- Starting position - straight back and wide staging legs with toes turned to the side;
- Inhaling, slowly lower the pelvis to parallel with the floor. We make sure that the knees do not go beyond the socks, otherwise we make the rack wider. We twist the lower back, strain the buttocks;
- Exhaling, we rise to the original position.
More on video:
Do 10-12 reps, rest 45 seconds and repeat the circle 2 more times.
Source: http://ProstoFitness.com/dlya-pohudeniya/uprazhneniya-v-domashnih-usloviyah/bedra/dlya-vneshnej-storony.html
How to build hips: two solutions to the problem
Most of the women who come to the gym are first of all interested in the trainer how to pump up their hips. What does "pump up" mean? Make the hips slimmer, more proportional and harmonious, get rid of flabbiness and increase muscle tone- that's our task. We offer a choice of two options for working out the legs. Choose the one that best suits your goals.
Isolated exercises plus cardio
All exercises must be performed for 12-15 repetitions, 3-4 sets. Rest between sets is minimal: no more than 40 seconds. Alternatively, you can do the following exercises circuit training, that is, 1 approach is all exercises in a row without rest.
Pulling the leg back
Execution options: in a crossover, in a simulator or with a weighting agent. Stand straight, pull in your stomach, rest your hands on the support and, as you exhale, swing back with your straight leg.
Do not allow movement, let alone a jerk in the lower back. At the point of maximum effort, pause for a second and slowly, while inhaling, return the leg to initial position.
This exercise will help you both pump up your hips and improve the shape of your buttocks.
Pulling the leg to the side
The exercise is similar to back swings, with the only difference being that you need to stand sideways to the simulator or support. It is extremely important to control the fixation of the pelvis and lower back. When performed correctly, the exercise perfectly works out the outer part of the thighs and buttocks.
Bending the legs in the simulator
Effective Workout Exercise rear surface hips. While doing this, keep your feet shoulder-width apart and your toes pointing towards you. Remember to exhale with effort.
Leg extensions in the simulator are not necessary for most women, since with weak muscles the back of the thigh, the pronounced quadriceps only break the proportions even more. It looks very ugly. The front surface of the thigh has enough loads on the cardio machine.
Reduction and breeding of legs in the simulator
This is an indispensable super series for anyone who is interested in how to build thighs. Start with information. As soon as you have done 15 reps, immediately, without rest, go to the breeding machine and do another 15 reps. Such supersets need to be done 3-4 approaches. In these exercises, it is also important to control the fixation of the lower back and pause at the point of maximum tension.
In the breeding simulator, it is not necessary to press the body against the back. On the contrary, the closer you are to the edge of the seat, and the further forward your knees are, the better you will feel the work of the muscles.
Hyperextensions
Hyperextension - extension of the body on the bench. Setting the feet - heels together, socks as apart as possible.
After finishing strength training a cardio machine is waiting for you. Track, bike or stepper - it doesn't matter. You need to run at least 20 minutes. For more information on why this is necessary, read the article "Strength and cardio training: how to combine them?".
How to pump up the hips: basic training
We perform 3-5 approaches with such a weight that you have enough for no more than 10-12 repetitions.
- The shoulder squat is a great exercise for those who want to have round tightened buttocks and slender thighs.
- Leg press lying down. It also forms the muscles of the thighs with less load on the back than in squats.
- Lunges. This exercise forms the buttocks, the muscles of the front and back of the thigh. Forward Lunge Technique:
- Starting position: standing, legs together, back straight.
- Take a wide step forward with your right foot, placing the foot first on the heel, and only then completely on the floor.
- Bend both legs so that the right thigh is parallel to the floor and the left knee is off the floor.
- The back should not succumb to inertia and lean forward.
- Do not transfer body weight to the front of the right foot and do not bring the knee forward behind the foot.
- As you exhale, push your heel off the floor and return to the starting position.
How to distribute the load by day
If you have the opportunity to train your thighs twice a week, do one basic training without cardio, after it there should be a day off, and one lightweight. For example, Tuesday is isolated work and a cardio machine, Saturday is a base, Sunday is a day off.
If you train your legs once a week, then choose the option that is more suitable for your tasks: lose weight or add muscle volume, or a combination. remember, that basic exercises always go at the beginning of a workout, and in isolation we refine problem areas at the end.
Source: http://HardTraining.ru/189-kak-nakachat-bedra.html
Before starting the exercises, warm up the muscles with a small warm-up to prepare them for the load. This will help to avoid stretching during training. You can do a few squats with dumbbells, run or jump rope. Suitable even normal walking within five minutes.
Put your hands on your belt and swing your leg to the side as high as possible. In this case, the leg should remain straight, and the body should correspond to the vertical axis as much as possible. Do not lower your leg to the floor after each jerk, if it hangs in a vertical position for a while, then the muscles will tense more. Repeat the same steps with the other leg.
Lie on your right side and put forward bent at the knee left leg. When performing the exercise, take emphasis on the right elbow. Raise your straightened right leg up. Roll over to the other side and repeat the exercise with your left leg, bending at the knee and placing your right leg forward.
Attention!
Get into cat pose. Bend one leg, bring it under you, pressing it against your stomach, and then straighten it, pulling it back until it forms a straight line with your back. Return the leg to the starting position and repeat the same with the other leg. Make sure that the leg straightens in one line. This is one of the most effective exercises for strengthening the thigh muscles.
Place your feet wider than your shoulders and bring your hands with dumbbells in front of you. Imagine that you have a chair somewhere behind you, and try to "sit down" on it. At the same time, the arms are stretched forward, and the legs are in a half-bent state. Return to starting position.
Put your hands on your belt and swing forward with your feet. Try not to bend either the supporting leg or the one you swing with. Then repeat the same with the other leg, and then swing back.
Sit on the floor and spread your legs wide apart. Inhale and stretch your arms up. As you exhale, bend to one leg and linger in this position for a few seconds. Straighten your back and now bend over to the other leg. Then lean forward and reach with your hands as far as possible. Relax your muscles and return to the starting position.
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Hello everyone, my name is Alexei Romanov, I am 45 years old, I live in Moscow. A year ago, I made the decision to get my body, weight, and lifestyle in order.
Without diets and operations for four months, I pretty much pumped up while losing weight from 84 to 75 kg, thereby turning from office plankton with the first degree of obesity into a successful man with an athletic physique.
I think that 90 percent of the male population of the whole world (if not more) ever wanted to become, if not Schwarzenegger, then at least Van Damme? I wanted too. Of course, I was neither one nor the other.
Firstly, because since childhood I have been a fat loser, and secondly, because everything my attempts to build muscle and get rid of excess fat folds failed miserably .
In three months, I turned from a fat man into an athlete!
I must say right away that I have never been friends with sports. I remember that while studying at the institute I tried to start exercising in the gym, but at this stage it all ended. After walking for a month, I came out of there as fat and clumsy as I started.
Years passed. The folds on the belly gradually arrived. Ros and " Lifebuoy on my waist. I mentally told myself that all these are trifles and from day to day I will deal with this disgrace. Let's just eat this cake. or finish with this plate of dumplings...
Finally, I realized that the thing is rubbish, when obesity can no longer be hidden behind a loose-fitting T-shirt and loose clothing. Looking at myself in the mirror, I saw only the belly above the belt, fat on the sides, the third chin, etc. I realized that my body was far from ideal, but I could not pull myself together.
With each gained kilogram, I became more and more withdrawn and uncommunicative, my friends gradually began to turn away from me - of course, who in the company is interested in a notorious fat man. What can we say about relationships with women! His appearance not only did I not attract women, sometimes I scared them away!
When my weight reached a “critical level” of almost 90 (!) Kilos (this is with my small height) I was determined to lose weight and gain weight !
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The question of how to pump up the inner thigh is quite complex and controversial. At different times, there were different opinions about what exercises really help well.
The most effective exercises for the inner thigh turned out to be very unexpected.
How to pump up the inner thigh?
To achieve results, it is important to perform exercises for the internal muscles of the thighs regularly, every other day or every day, depending on how you feel. In addition, it is important to perform them correctly, otherwise they simply will not give the desired effect.
In fact, you can pump up the inner thigh by doing just one exercise - but doing it correctly.
This is a magical exercise - squats with a barbell, but not in its usual form, but in a slightly modified form.
However, A complex approach, as in any business, gives faster results, so if you add a few more sets of other exercises to it, you will notice the effect much earlier.
How to pump up the inner thigh muscles: barbell squats
We will analyze in detail how to perform this basic exercise, which will quickly make your legs toned and beautiful.
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Powerful, developed, sculpted quads can give you victory in bodybuilding competition by making you stand out from the crowd. total mass participants. Build the quads you've always dreamed of with the following exercises!
Turn your frail quads into powerful poles!
Powerful, developed, sculpted quads can help you win a bodybuilding competition by making you stand out from the crowd. They distinguish a harmonious, proportional, aesthetically beautiful body from an apple-shaped body with a heavy top and thin legs.
Of course, we can't all have quadriceps like professional bodybuilders, but we can build big, powerful, well-proportioned and defined muscles that will impress in any case.
Do not waste time now so that you do not regret in the future that you did not train enough quadriceps or devoted little time to them. You can’t even imagine how many athletes sweat in their pants in the gym in the summer, only to hide the results of insufficient perseverance and discipline when pumping up the quadriceps femoris.
Do not waste time now so that you do not regret in the future that you did not train quadriceps enough.
The quadriceps have a very large volume muscle mass our body. Their training is very difficult and requires a lot of time and effort to build even a few grams of muscle. Intensive pumping of the quadriceps femoris will allow you to develop the entire body through a natural surge of growth hormones and testosterone.
When doing, say, a squat, the body uses a huge number of muscles to lift the weight up - the quads, hamstrings, back, trapezius, shoulders, and abs are all involved in moving and/or balancing the weight during the lift. It means general development muscles of the whole body, which contributes to the formation of an overall powerful appearance.
You have to ask yourself the question: Do I need this?
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In order to know how to pump up the muscles of the thighs, it is not necessary to get involved in bodybuilding. To have a pumped up body, it is enough to attend a rocking chair and follow proper nutrition. In addition, a beautiful body is often an option for a healthy lifestyle, because a thorough pumping of muscle fibers is a real indicator of self-discipline.
In order to have embossed hips, it is enough to do a few exercises. And most importantly, you need to remember that beautiful legs can be obtained regardless of genetic predisposition, physique or height. To do this, you need to conduct regular training on all thigh muscles.
Anatomical structure of the thigh
So, before you start actively training in a rocking chair or at home, you need to remember the boring but useful anatomy. To get beautiful pumped hips, you should separately pay attention to all the constituent muscles:
- The quadriceps (quadriceps muscle) is the outer part of the thighs. It is considered the strongest muscle in the entire body.
- The biceps (biceps) is the back of the thighs.
- The adductor muscles are the inner thighs. This group is the most difficult to access, and therefore the most difficult to pump. It is this group that is emphasized by absolutely all athletes who are chasing an athletic physique.
Unlike some anatomical differences between men and women, these muscles do not differ in structure. In both sexes, the thigh muscles can be pumped up with the same training program. All over the world, the main and popular exercises include squats and lunges in different variations, flexion and extension of muscles in the simulator, bench press and thrust.
Pumping the quadriceps muscle
Since the quadriceps of the thigh is the most powerful group, it is pumped very hard, because it consists of 4 muscles. The only advantage of this muscle is that it is involved in most exercises. The main purpose of this group is to extend the knee at the joint.
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Source: http://myhomefitnes.ru/post/8501-kak_nakachat_vneshnyuyu_chast_bedra
How to pump up the inner thigh? — Magazine about diets and weight loss
The inner thigh in women is often the most problematic area. How to pump up the inner thigh, today we will tell you here on the website DietMagazine.ru. Regular classes, namely - at least three times a week, they will definitely give results, and in a month you will be able to take a fresh look at your reflection in the mirror.
Exercises to make legs thin, as previously mentioned on our website, are best done in well-ventilated areas. For better mood you can turn on your favorite rhythmic music, under which classes will be more fun. First, try to make a convenient schedule for classes, then the results will not keep you waiting.
You need to start with a warm-up to warm up the muscles that you want to pump up, and also to prevent them from stretching during physical activity. As a warm-up, you can use walking on the outer edges of the feet for 3-4 minutes. After that, walk for a few more minutes, raising your knees high.
The muscles of the inner thigh can be pumped up with any one exercise, but if you approach this in a complex way, the result will appear much faster.
Of course, in order for the effect of exercise to be even better, you need to follow the rules of a healthy diet, perhaps stick to a diet, which can also be found on the website DietMagazine.ru.
Below are exercises and answers to the question "how to pump up the inner thigh."
Exercise 1. Raising the legs lying on the floor
These are simple and effective exercises. As you already understood, you need to perform them in a lying position on your side. We bend one leg at the knee (the one that rests on the floor), we support the head with our hands.
Gradually, you need to raise and just as slowly lower the leg, while not bending the knee. It is better to repeat the movement up to 20 times for each leg.
To increase the load, increase the number of approaches with each lesson and you can pump up the inner part of your thighs great.
Exercise 2. Mahi to the sides
You will need a chair or other support for this exercise. Stand at a distance of about half a meter (at an outstretched arm) from the support, grasp it with your hand and lean forward slightly. Next, take your leg to the side and back.
Exercise should be done slowly, just like the previous one. It is necessary to do 15-18 repetitions and move on to the exercise for the other leg.
By regularly doing these movements, you yourself will be able to advise acquaintances and girlfriends on the question of "how to pump up the inner thigh."
Exercise 3
IN gyms A very popular exercise for pumping the inside of the thigh has become a squat with a barbell. Naturally, for this you will need a barbell or an object that will replace it. The exercise is performed from a standing position, legs apart slightly wider than shoulders, feet apart.
You need to take the neck of the bar, placing it, thus, on your shoulders. Squat while inhaling, while taking your buttocks back. You need to squat not deep so that your knees do not form an angle of less than 90 degrees. Hold in a sitting position for 2-3 seconds and slowly return to the starting position.
Repeat 12-15 times.
Exercise 4. Stretching
For achievement desired result you need to not just pump muscles, you also need to stretch them.
How to pump up the inner thigh? Don't forget stretching exercises!
To pump up the inner thigh, also stretch. Here are a few options for stretching exercises:
- Sit on the floor in such a way that your legs form the letter V. Keep your back straight, while tensing your abdominal muscles, and stretch forward to your legs. Each time you need to bend deeper and deeper, which will provide a better stretch of the muscles.
- Sitting on the floor, bend your knees, pressing your feet one to the other. Knees need to be spread apart, slightly pressing on them, press your legs to the floor. Gradually try to completely press the outer part of the legs to the floor, linger in this position for a few seconds.
- Frog exercise. Lie on your back with your feet together and pull them as far as you can, closer to your groin. Hold this position for 10 seconds or more.
- In order to pump up and stretch the inner part of the thigh, lunges known to us from childhood are also suitable. Stand up straight, take your right leg back, and transfer the body weight to the left and bend it at the knee. Gradually lowering down, strain the muscles of the thighs and buttocks. Hold this position for a few seconds and repeat the exercise for the other leg.
What for a short time to do such a feat how to pump up the inner thigh and give your feet well-groomed, nice shape, you need to perform all the exercises correctly and slowly, no need to make sudden movements. You can do it for yourself, because the legs are one of the most attractive parts of the female body!
The next problem area of body fat for women is the outer surface of the legs. The so-called spoil the silhouette in tight dresses and skirts, and look out from under the swimsuit with completely unappetizing rollers.
Recall that we have already considered all the features of getting rid of, and also made up the top effective loads for and surfaces of female legs.
Now it's time to rip the outside of the thigh. Deal with this problem area better a complex of power and aerobic loads with a calorie deficit. But remember! The WHOLE body will lose weight, it will not work to remove volumes in one isolated area of \u200b\u200bthe body. Static exercises on the outer thigh with various hangs are perfect for training.
You can complicate the execution of exercises by increasing the number of approaches, using a gymnastic expander tape. The latter should not have too much resistance - working 15-20 times per set should be performed.
So, we present to your attention the most effective exercises for the outer side of the thigh at home.
Leg abduction in a kneeling position
Together with the outer side in this exercise, the inner side of the thigh is also worked out. Difficulty is medium.
- Starting position - lay a mat, emphasis on straight arms, legs bent at the knees. If a dumbbell is used, place it at the bend of the thigh and lower leg;
- On inspiration, we take the bent leg to the side to the parallel with the floor, fix the point;
- We return to the starting position.
How to remove the sides on the hips even faster? Use weights.
At the end of the working number of repetitions, remove the weight, if it was used, and make 10-15 jerky movements in the same direction. Then do the exercise on the other side.
See the video for more details:
Reverse hyperextension
A fun exercise that helps to effectively load the riding breeches area and, as a bonus, the buttocks. Difficulty is medium, aggravated by checking for coordination. To perform, you will need a chair with a soft seat, a bench. Also do not forget that is one of the most effective exercises for the buttocks.
Technique:
- Starting position - emphasis on the seat of the chair with your stomach, grab its side with your hands, legs straight, feet together;
- While inhaling, we push our feet up, strongly strain the buttocks, hang for a second;
- Exhaling, we return to the starting position.
More on video:
Repeat the movement should be 15-20 times, with a break, in several approaches. Watch your lower back, avoid excessive bending and tension in it.
Mahi lying on the side
You can do it either lying just on the floor, or with an emphasis on a chair. The emphasis on the chair in this exercise will allow you to simultaneously use the inner surface on two legs at once - one in static tension, the other in dynamic. Mahi is great. The complexity is high, it is necessary to control the position of each point of the body, not to rush, so as not to hurt yourself.
Technique:
- Starting position - lying on your side, emphasis on the forearm, the straight lower leg is located on the chair, and the straightened upper leg is brought forward above the lower one;
- Inhaling, we swing the outstretched leg up as high as possible;
- As you exhale, return to the starting point.
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We perform 15-20 repetitions on one leg and turn over. We make 2-3 sets with a break of 30-45 seconds.
Note! In the same position, you can swing your upper leg not up, but closer to the body, bending it 90 degrees.Forward lunges
Functional dynamic exercise, acting both on the development of muscles and on their stretching. Exercises for the outer and inner thighs, such as this, effectively help to lose weight throughout the lower body and. You can weigh down the performance with dumbbells or weights. You can additionally diversify it by jumping when changing legs or by supporting one side on a hill.
- Starting position - legs together, back straight, arms lowered along the body;
- While inhaling, step your left foot back until a 90-degree angle forms at the right knee, the left is extended and stretched;
- Return to the original position and perform actions on the other leg.
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You need to perform 15 to 20 times on each side, repeating approaches 2-3 times.
Carefully! The knee of the bent leg in this exercise should in no case go beyond its toe. Otherwise, there will be an incorrect and traumatic load on the joints.
Lunges to the side
Static muscle tension in these actions helps to actively burn fat and activate the growth of muscle fibers. , and the hated rollers of the inner surface of the thigh.
Technique:
- Starting position - legs wider than shoulder width, straightened back, gaze directed forward;
- With an inhalation, we step with the right foot to the right, making sure that the knee does not go beyond the toe and is perpendicular to the floor, the left leg is straightened, the toe and heel are pressed to the floor surface;
- As you exhale, go back and repeat the effort on the opposite side.
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Additional calories can be burned if, after performing a lunge, you additionally swing with a straight leg or cross-squat back. combination better affects the problem area and pulls up faster.
Carefully! Carry out activities with great care and concentration. Ligaments that are just starting to get used to stress are very fragile and any sudden movement can cause stretching or tearing. If the ligament area still hurts after a workout, do a light pinching massage and treat with a warming ointment.
Wide stance squat
An excellent stretch for the outer thigh is obtained during wide squats. The multi-tasking plié covers the battlefields of fat and on the buttocks, inner, front and back thighs, as well as a great . The difficulty is medium, which is easy to increase with dumbbells, weights, or simply, instead of focusing on the heel, rise on your toes.
Technique:
- Starting position - a straight back and a wide setting of the legs with toes turned sideways;
- Inhaling, slowly lower the pelvis to parallel with the floor. We make sure that the knees do not go beyond the socks, otherwise we make the rack wider. We twist the lower back, strain the buttocks;
- Exhaling, we rise to the original position.
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Do 10-12 reps, rest 45 seconds and repeat the circle 2 more times.
Beautiful hips are the main component of a stunning figure that a person dreams of. Taking care of the beauty of this part of the body should begin with an understanding of the device. Thigh - segment lower limb located between the hip joint and the knee. Consider the functions of the thigh muscles.
The muscles of the anterior thigh are responsible for many functions. Responsible for straightening the knee, turning the hip outward, abduction to the side, approaching the stomach. The back muscles are the biceps. The functions include maintaining bodily balance, straightening from a tilt, pulling the hip back. The muscles of the inner thigh are called adductors, they direct the movement of the femur inward. The outer surface of the thigh consists of muscles that pull back and to the side, visible as a beautiful roundness of the sides of the thighs.
Exercises aimed at the muscles of the outer side of the thighs will help to give forms that cause admiring glances. With insufficient physical activity and unbalanced nutrition occur body fat, popularly called "ears". Get rid of it by doing exercises for the outer side of the thigh.
The effectiveness of training depends on regularity. Exercise is shown daily. If such a schedule is not possible, it is worth doing the exercises three times a week, but the result will take longer.
During classes, it is important to look at the muscles that you want to bring to the desired state. If the load goes primarily to them, the exercises are performed correctly. If the muscles of the front, back, and inside are of less interest than the outer surface of the thigh, the greatest tension is felt mainly on the muscles of the sides.
It's important to keep track of the details. Whether the squat is deep enough, whether the heels touch the floor, whether it will be possible to raise the leg higher during the swing, whether the angle of elevation is kept correctly - the result and speed of achievement depend on the quality of the exercises.
A gradual increase in load is justified in time. If the exercise has become easy, you need to raise the bar. Starting from ten swings, smoothly move to fifteen, twenty. Break into two sets of 20 times. Gradually increasing the load is useful for a full workout.
It is acceptable to do at home and at work, if there is a suitable place. For classes you will need a mat, dumbbells and a good mood.
Possible difficulties with exercise
It is pleasant and easy to train for the beauty of your own legs. Small difficulties can arise, which are easy to overcome. The main nuisance that interferes with successful training is a slight pain in the muscles. You should not be afraid, on the contrary, rejoice. This means that the muscles grow and become stronger. The pain will soon pass, it will turn into a pleasant tension of a trained body, sweetly pleasing with the effectiveness of the spent forces.
Among the exercises on the outer surface of the thigh, there are classes that develop the muscles of the inner part. They can also get sick. To reduce such by-effect, before training it is shown to warm up. Running (on the spot), jumping, others aerobic exercise increase muscle temperature in preparation for training.
At first, he will perform “scissors” for a long time, make a large number of swings and lunges, and maintain the quality of movements. If the load indicated in the described exercises is unbearable, it is better to do less, but well. Endurance comes with regular training.
When performing exercises aimed at a specified part of the body, one should not forget about the whole body. Train different groups muscles, it is important to monitor the posture - it is supposed to be straight, and the stomach is retracted. It is important to monitor breathing, the speed of movements. Don't delay, but don't delay either. The speed corresponds to the degree of load maintained during the exercise phase.
To exercise daily, you need to set aside time for exercise. It is better if the training time becomes regular, for example, in the morning. When planning your day, choose a time devoted to exercise. Leave enough strength for training, correlate with the diet.
An additional difficulty will be finding a place to exercise. The best option will become gym. Or you can perform the exercises in a place where you can lay a rug and make wide lunges. It is desirable that the room is well ventilated.
Linking Exercise to Nutrition
Get rid of body fat, pump up beautiful muscles proper nutrition will help. Limit flour and sweet foods. Fruits, berries and juices will help to replace your favorite buns. As a treat, it is permissible to use, for example, nuts, in moderation.
You should not eat right before the exercises, it is allowed to refresh yourself an hour before class. Recommended protein nutrition: chicken breast, eggs, fish products. Such food strengthens the muscles. Do not eat immediately after a workout. Within an hour after exercise, burned calories will easily recover from eating food.
Skip dinner for four hours before bedtime. In a dream, the body rests from the received load, the process of processing food slows down. Food is not digested, turning into body fat.
Secrets of self-discipline to achieve results
The beauty of the body directly depends on the internal mood. Make you overcome your own laziness, begin to achieve your cherished goal with diligence and reason. Self-discipline will be needed for a lazy person who does not know when to stop.
So that the outer surface of the thigh quickly acquires ideal forms, be aware of excessive stress that interferes with exercise. Excess will lead to pain, force you to forget about training for a while. It is important to correctly distribute the load, increase gradually.
The need for internal discipline is higher in a person who does not want to overwork. Remember cases from life where you achieved the desired by an effort of will, moreover, it turned out to be pleasant. Take, for example, learning to ride a bike. How many trainings were required to finally ride beautifully and freely! Then you learned to ride longer, became more enduring. Apply a similar mindset to achieve your own beauty.
It is important to believe in achieving the goal, in the success of the exercises. Reasonable distribution of forces, attitude to the result, the manifestation of the will will help to achieve goals.
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
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 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.
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 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 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
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 advisers from the Internet will recommend side leg abduction as best exercise for the outside 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. published
