Powerful, developed, sculpted quads can give you victory in bodybuilding competition by making you stand out from the crowd. total weight 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—quads, hamstrings, back, trapezius, shoulders, and 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?
A bit of anatomy
The quadriceps are a large muscle group that consists of four heads on the front of the thigh. Let's take a quick look at these heads and their functions.
Rectus femoris
Starts from ilium, occupies the middle part of the thigh, covering most of the three remaining heads.
External (lateral) broad muscle hips
It starts from the femur, runs along the lateral side (outer part) of the thigh and is attached to the patella.
vastus medialis muscle of thigh
It also starts from the femur, runs along the medial side (inner part) of the thigh and is attached to the patella. This muscle is responsible for the teardrop shape of the thigh.
Intermediate vastus femoris
This muscle is located between the lateral and medial in front of the femur and is attached to the patella.
All four heads of the quadriceps are responsible for knee extension. In addition, the rectus femoris, due to its location, also flexes the thigh.
Pumping up powerful quadriceps!
Now that you know about the anatomy and mechanics of movement, let's figure out how to get sculpted, powerful quads. The presented movements and exercises are designed to get the maximum result every time you visit the gym. Remember to always use correct technique and don't raise too much big weight so as not to risk your safety.
Barbell Squats
The back squat (the so-called ancestor of all leg exercises) is the main exercise for developing impressive quadriceps.
Stand under the bar in a squat rack and place the bar in a comfortable position at upper back level on the trapezius muscle. Grab the bar with both hands at your sides for stability. Now come out of the stance and place your feet shoulder-width apart or slightly wider.
Very important: before starting the exercise, bend your knees. Do not bend your hips or back, otherwise you will lean forward too much. Lower the weight until your hamstrings touch calf muscles or until you reach a comfortable range of motion (BP). Lift the weight up using your hips first and then your knees. Do not straighten your legs completely at the top.
The range of motion is very individual. Using the full range of motion is practically perfect way doing any exercise, but in the case of squats, problems can arise regarding knee pain and back strain.
Following the proven rule, squat to a comfortable limit, then return to initial position. Don't skimp and take the task seriously. Squats are very difficult exercises, but the result is worth it.
To engage the inner parts (vasus medial femoris) a little more, try doing squats with your feet slightly wider apart with your toes pointing outward.
Squats with a barbell on the chest
To perform the barbell front squat, stand with the bar in front of you and position it in a curve shoulder girdle on . Cross your forearms and secure the bar to your sides. Keep your head straight and your shoulders parallel to the floor. Remove the barbell, step out of the rack and place your feet shoulder-width apart.
Perform this exercise as if you were doing a squat with a barbell on your shoulders. You will find that you can keep your back a little more straight. The front squat develops the quads a little better than the traditional back squat, which requires stronger hips.
If you're new to the front squat and need some extra stability, do it on a Smith machine for a while until you get comfortable with the weight.
If you're tall and either lean forward a lot or your heels are off the ground at the bottom, try placing two to four and a half kilograms of pancakes under each heel for extra stability. This technique can be used for both variations of squats.
Hack machine squats
For working out the outer (lateral) quadriceps, nothing beats the hack machine squat. With a moderate weight, stand comfortably under the pads of the machine, place your feet shoulder-width apart in the center of the foot plate. Lower yourself until you reach full range of motion, then return to the starting position.
Make sure you don't accelerate too much on the downward movement because this will put a lot of stress on your knees. Do the exercise at a constant pace. And again, as with all leg exercises, do not fully straighten your knees at the top.
Some gyms do not have this machine, but you should not despair, because there is always a way out. Just take a weighted barbell and hold it behind your calves (similar to deadlift, only with weights behind the buttocks).
Straighten your back, keep your head straight and begin to lift yourself with the muscles of your legs until you are completely upright. Without straightening your legs to the end, lower the load down to its original position, but do not touch the floor.
This exercise requires strict technique and can only be performed with a moderate amount of weight that you can easily lift.
leg press
Another great leg workout is the traditional 45-degree leg press. The advantage of this simulator is that it practically does not load lumbar and focuses more on the hips.
Sit on the machine and make sure the seat is pushed back enough to allow full range of motion. Place your feet in the center of the plate shoulder-width apart. Lift the load up without fully extending your knees and pull out the safety latches.
Lower the plate as much as possible, constantly controlling your movements, and raise it back to its original position. Try not to do half or partial reps - that's how you fool yourself and do not develop muscles.
If the leg press machine in your gym is constantly busy or simply not there, you can choose another option. Many gyms have additional machines for this muscle group, including models with a choice of weights and multifunction machines from Hammer Strength.
leg extension
For perfect isolation of the quadriceps femoris, the extension machine is best suited. Sit on the simulator, put your legs over its working shoulder and lean back against the support cushion. Adjust the shin pad so that it fits exactly into the 90-degree angle of the foot and ankle.
At an average pace, lift the weight and immediately squeeze the muscles at the top point, then return to the starting position. Try not to hold the weight on top as this will put more stress on your knees, especially the patellar tendon.
To pump up the upper parts of the quadriceps a little, try the following extension variation. Perform the exercise as above, but this time upper part body forward so that at the top the angle between your torso and legs is 90 degrees or less. You will need to take a little less weight, but the result will exceed your expectations!
Lunges
Lunges are a great exercise for shaping your quads. Thanks to them, the muscles look pleasantly rounded and toned. Although many say that lunges involve all the muscles of the thigh and develop the hamstrings and hamstrings equally. gluteal muscles, in this article we will focus our attention on how lunges can be used when training quadriceps.
Place a relatively light barbell over your shoulders, as if you were doing a squat with a barbell over your shoulders. Come out of the squat rack and put one foot forward in front of you. Bend the other leg so that the knee is a few inches off the floor.
Don't touch the floor with your knee. Make sure your knee doesn't go past your toes, otherwise take a wider step. The second leg will remain behind all the time. After you crouched, return to your original vertical position and put the leg with which you did the lunge to the second. Repeat the exercise by switching legs - this will be counted as one rep.
A good alternative to the barbell lunge is the Smith machine lunge. Just lunge with one leg and do all reps in that position. You don't need to step in after each rep, do all reps on one leg first, then switch positions and repeat.
Walking lunges are the favorite exercise of most athletes. They are performed in the spacious part of the hall; make sure you have about 10 meters of free walking space.
The essence of lunges in walking is very simple - you make a lunge, then substitute the second leg forward and make the next lunge with this foot. That is, in this exercise you are constantly moving forward.
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.
Muscle-focused exercises outside hips, will help to give forms that cause admiring glances. With insufficient physical activity and an unbalanced diet, there are 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 will help proper nutrition. 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.
There are so many pseudo-specialists around who, after 2 presses and 5 squats, are already starting to teach you the technique of pumping legs. Learn how to pump up your thighs the right way!
Understand, after a couple of months in, you have not yet become so an experienced athlete to forget about the technique and give advice on how to properly pump up the hips for a beginner. You have to shed gallons of sweat in the hall, go through the path of victories and mistakes before you yourself understand everything. Until then, soak it up useful advice from our expert!
Strong, well-built quadriceps femoris muscles are a sure sign of a beautiful physical form. Huge, developed ones can become the highlight of the program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportioned body with embossed legs and paunchy on thin legs. Therefore, a lot of guys are engaged in the heat in their pants, hiding their shortcomings.
Most likely, just like that you will not grow hips like professional bodybuilders, however, it is in your power to make your quadriceps dense, strong, with a clear relief that meets all standards. Follow the correct technique and persevere, then you will not need years on beautiful hips.
Why pump your hips
Quadriceps make up a huge amount of muscle mass in the body. They make us spend countless hours in the gym, shed liters of sweat, all in order to put on a few grams of muscle and still pump up our hips. And it's worth it: training the quadriceps muscles will allow the muscles of the whole body to grow due to the natural production of growth hormone and testosterone.
Squats, for example, require a huge number of muscles throughout the body to control the weight: the quads and hamstrings, back, traps, shoulders, and all of these help move and/or stabilize the weight during the lift. As a result, all muscles will grow. It is this exercise that will help you properly pump up your hips. You only have to ask yourself one question: Do I want this?
A Brief Anatomy Lesson
If the answer to our question was yes and you really want to pump up your hips, let's take a quick look at the anatomy of the hips and functions muscle groups so that you can visualize the work of your body during your workout. The thigh consists of three muscle groups - anterior, medial and posterior.
The anterior thigh muscle group is the most popular pump target among athletes. It consists of the quadriceps (and its four heads - rectus, medial, intermediate, lateral) and the longest of all human muscles - tailor.
Interesting fact!
The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a flat surface, but is not able to run and can only move up stairs with difficulty.
The medial group of the thigh consists of three adductor muscles - long, short and large, as well as thin and pectinate.
The posterior thigh muscle group combines the semimembranosus and semitendinosus muscles. Want to have powerful hamstrings? Try a workout from an expert on our site site!
All the muscles of the quadriceps provide the work of the knee joint. In addition, the rectus femoris, due to its location, provides leg flexion in hip joint. All this anatomical information must be remembered when performing exercises on the legs. For what? To understand how to properly pump up your hips and get results! Now get down to business!
The best exercises for pumping up the hips
Now that you've learned a bit about thigh muscle anatomy and function, let's delve into what makes the quadriceps look prominent. These exercises and training program are designed to get the most out of every trip to the gym and quickly pump up your hips. Be aware of technique and do not work with excessively heavy weights to avoid injury.
Squats
To properly and quickly pump up the muscles of the thighs - squat. It is on the back that is the main exercise in gaining muscle mass. Stand in a power rack under the barbell and place it comfortably on your upper back, on the trapezius muscle. For stability, grasp the bar firmly with your hands and move away from the rack. Feet are shoulder width apart or slightly wider.
Extremely important!
The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may roll forward. Lower yourself until your hips touch or until you reach a comfortable range of motion. Raise the weight back through your hips first, then your knees. At the top point, the knees do not fully straighten.
Completely up to you. Full range work is ideal for any exercise, but squatting can cause knee and back pain. Lower yourself as far as possible, and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the result is worth it - you will pump your hips into perfect shape.
To pump up inner part quadriceps (wide medial thigh muscle), squat with more wide staging legs and outstretched feet.
Deep squat with a barbell
To stand under and put it on the chest opposite the deltas. Cross your forearms - one on top of the other - and grasp with both hands. Keep your shoulders parallel to the floor and your head up. Grab the weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on the shoulders. But here the back is held a little straighter. These squats are aimed at pumping up the legs and especially the quads, as opposed to regular squats, which involve the hamstrings more.
If you're new to the front squat, start with the Smith machine first, and when you're comfortable, move on to free weights.
If you are very tall and lean forward too much, or your heels are off the floor, place 2 or 4 kg plates under them for extra stability. This applies to all squat variations.
Hack squats
To work more on the outside of the thigh (latus lateral muscle) there is nothing better. With a weight that is comfortable for you, stand in the simulator under the stops, your feet are on the platform shoulder-width apart. Lower yourself as far as possible, and then return to the starting position. Don't make quick movements, so as not to add stress to your knees, it is better to work at a constant speed. The legs are not fully extended.
If there is no hack simulator?
Some halls do not, but do not despair, there is a way out. Simply place a barbell with weight behind the calves (a kind of deadlift but with weight behind the legs). The back is straight and the head is raised. Rise up until you are almost completely straight. The legs always remain slightly bent at the knees. Return to the starting position, but the weight of the floor does not touch. This exercise for pumping up the thighs requires strict technique, so until you get comfortable, work with light weight.
leg press
Another great way to build mass is at a 45-degree angle. Advantage: minimal load on the lower back, and maximum on the hips. Sit in the simulator so that you can work in full amplitude. Place your feet on the platform shoulder width apart. Push the weight while keeping your knees slightly bent. Slowly lower the weight with control. Get as low as possible and avoid half-range movements - you are just fooling yourself and not developing muscles. Proper execution is a guarantee that you are guaranteed to pump up powerful hips.
Straightening the legs on the simulator
For isolated muscle work while pumping up the hips, there is nothing better. Sit on the simulator so that the axis around which the movement occurs in the knee joint coincides with the axis of rotation of the load. The back is tightly pressed to the back. Place your ankles under the rollers. Lift the weight at a moderate pace and squeeze your quads at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to create unnecessary stress on the knees and ligaments.
For a deeper pumping of the upper thighs, try this version of the extension. Perform the movement as described above, but this time, with your legs up, lift your back off the seat so that your hips and torso are 90 degrees or less. With this performance, take less weight, but, believe me, the muscles will burn anyway!
Barbell lunges
is a great formative exercise. They give an attractive rounded shape and bind together all the muscles of the thigh. Despite the fact that lunges pump up the entire thigh, in this article we will only talk about the effect on the quadriceps.
Place a relatively light barbell over your shoulders as in the squat exercise. Step back from the power rack and step one foot forward. Bend your leg so that your back knee almost touches the floor. And remember: the knee should not go beyond the foot, if it does, take a bigger step. When lifting back, push off with the working leg and return to the starting position, placing the feet together. Do the same with the other leg, this will count as one rep.
A great alternative to barbell lunges is Smith machine lunges. Do the required number of repetitions with one leg, then the second. After each lunge, do not come back, but simply continue to squat with one leg. Then change.
Many instructors prefer walking lunges to pump up the legs and especially the hips. Make sure your gym has room for at least 30 lunges. Take a lunge with one foot. Pull up back leg to the starting position and step forward with the other foot.
Workout for pumping up powerful hips
Hip workout
For a more detailed study of the hips, use these training programs: for inner and outer thighs.
If you want to build your inner quads, squat with a wider stance and feet turned out.
As you work out, visualize your leg muscles building up and your hips getting bigger. Professional athletes say: such visualization sets you in the right mood and helps you achieve exactly the result you dreamed of!
You've already done a great job, it remains to make a small push and finish your regular full-body workout with this complex for the thighs.
That's the whole secret of powerful legs and pumped up hips - a super-effective workout with correct technique! Control your body during each exercise and remember healthy habits when you finish working in the gym. Only complex work on yourself will bring you the long-awaited result!
Reception will help you increase strength indicators - creatine, arginine, intratraining, bcaa amino acids And pre-workout complexes. This sports nutrition is specifically designed to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!
We swing our legs
Basic set
Extended set
Basic set
Basic set
Extended set
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1-2 capsules daily, preferably with meals.
The fat burner of the world famous manufacturer Dymatize L-carnitine xtreme 60ct is a unique product, its main purpose is to dispose of subcutaneous fat as quickly as possible.
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If necessary, you can add one serving before bedtime.
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TwinLab | Men's Ultra Multi Daily ?
1 capsule.
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Universal Nutrition | Ultra Whey Pro
1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.
Universal Nutrition | Amino 2250 ?
2 capsules before and after workout.
It is often necessary in the process of training to work out a certain part of the body more intensively. So, for example, many people think about how to pump up external muscles hips and forget about the inside. Let's take a closer look at hip exercises to find out if you can train at home, which exercises are suitable for this, and when you will see the result.
Exercises for the thigh muscles for the outer surface
Useful information for inflating the outer side of the thigh
- Why pump the outer muscles in the thighs at all? First of all, it is necessary for the normal, harmonious development of the body. Many men prefer to pump only their arms or chest. As a result, the figure looks disproportionate due to the powerful top and sluggish bottom. So, how to pump up the outer muscles of the thighs and legs in general, you need to think about immediately after you decide to pump up your body.
- Why else is it worth doing exercises for the outer thigh muscles? It is also required to activate metabolic processes in the body, improve blood circulation and muscle growth throughout the body. So, be sure to spend time in this area.
- let me give you one helpful advice. Always start exercising by doing a warm-up. Ideally, it should take about 5-7 minutes, including light running, biking, jumping rope, or just vigorous movement of the arms and legs. In just a little time, you will prepare your muscles for the load and protect yourself from injury during exercise.
- Where to practice? You can pump the outer thigh muscles both in the gym and at home. The effectiveness of training in any case will depend solely on your diligence. So, if you don't have time to go to the gym, it's okay if you work out at home. Moreover, today it is completely unproblematic to purchase dumbbells, a rug and other equipment for training.
Exercise technique for outer surface hips
- First of all, pay attention to ordinary squats, which must be performed without additional weights, and only then gradually increase the load. But, of course, experienced athletes can always use a barbell - this is very effective if we are talking about exercises for the external muscles in the thigh area. By the way, squats also develop the gluteal muscles, which is also important, not to mention the improvement of the squat technique itself. Perform 30-50 repetitions for two sets - this will be enough to pump up the thigh muscles.
- In case you are visiting Gym, pay attention to the straightening (extension) of the legs on the simulator. In general, it can be performed as a warm-up, but with increasing load, such an exercise becomes extremely useful for the outer surface of the thigh. Be sure to adjust the simulator to your height. The rollers should rest against the ankle, and the angle between the lower leg and the thigh should be either sharp or straight. Remember, the sharper the angle, the more difficult the exercise becomes. While inhaling, straighten your leg parallel to the floor and hold in this position for 1-2 seconds. As you exhale, slowly lower your leg. Keep in mind that when doing exercises, the most important thing is not to work by inertia. Make sure that it is the outer muscles in the thighs that function.
- Pay attention to lunges with weights, which can be performed even at home to pump up the thigh muscles. To do this, you will need dumbbells or a barbell. We put the leg so that the thigh is parallel to the floor, and the knee of the back leg touches the floor. We return to the starting position. This is what lunges are. During them, make sure that the chin is raised and the body is tense. And keep in mind, the narrower the step, the more quadriceps work. You can perform 3-4 sets on each leg for 8-12 repetitions. Select the weight according to this load.
Video: exercises for the inner thigh
How to pump up the thighs from the inside
Remember that even if you work hard in the gym, but without paying attention to nutrition, you will not achieve results. What to consider if you decide to pump the inner thigh? Body fat leaves evenly, and therefore, it is very important to understand that if the weight is large, you will not achieve quick results. This is explained by the fact that, as a rule, fat deposits leave the inner surface of the thighs at the very last turn - this area is usually not very involved in everyday life, it is difficult to train, but it accumulates fat faster. So, pay attention not only to physical activity but also for food. This will help speed up the process CORRECT weight loss.
For exercises for the inner thigh, men will need to eat more protein foods in order to healthy protein contributed to the growth of muscle mass, and fat burned at this time. But you should not completely exclude fats and complex carbohydrates from the diet - it is important for you to maintain the level of hormones at the same level, as well as to receive energy, which will subsequently be spent during training. You can look at the rate of consumption of proteins, fats and carbohydrates on the Internet on specialized sites where calculators are located, with the help of which it is easy to calculate how much you need to eat. If a man does not get protein, you can use protein shakes that are sold in stores sports nutrition. They should not replace a meal if you have the opportunity to eat, for example, an omelette or chicken breast, but protein shakes can and should be used as a supplement to the diet.
Exercise technique for the inner thigh
Now let's talk about how to pump up the inner thigh, and what exercises are suitable for this. Firstly, you can train at home or in the gym - the place practically does not matter. The main thing is your desire. Secondly, to increase the effectiveness of training, you will need to use weights. They can be dumbbells, barbell. Beginners can perform exercises with a bar from the barbell, and then gradually increase the load.
- The barbell squat is one of the most effective exercises for pumping up the inner surface of the thigh. To do this, we put the barbell on our shoulders, put our feet shoulder-width apart. We begin to squat slowly and smoothly, reaching the moment when your legs are at an angle of 90 degrees. You can't bend your back. Also, we do not recommend that you squat more than the specified value, since in this case the load on the knee joints- you put pressure on them not only own weight, but also by the weight of the bar. Exercise for men should not be performed with anguish - work out the muscles of the inner thigh smoothly.
- Lunge exercises are another way to quickly pump up the inner thigh. Take 1 dumbbell in your hand. We put one foot forward so that it is approximately in line with the back leg. Then we slightly bend it at the knee, crouching a little. We return to the starting position. These are lunges that will help you train your inner thigh. You can also slightly bend the back leg, bring it to the floor, but do not touch it.
- The following exercise for the thigh muscles can be performed even at home. Lie on one side and lower arm put on the head. We bend the lower leg, and put the free hand where it is convenient. Next, raise the upper leg to a height of about 45 degrees and return it to its original position. Do not forget that when you lower your leg back, you should do it slowly and smoothly - this way the muscles in the thighs will be used as much as possible. Perform the exercise until you feel a slight numbness in the muscles of the inner thigh. Then work the other side in the same way.
Remember that regular training will definitely bring results!
Video: exercises for the outer thigh
People have always mentioned mine pectoral 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 outer chest muscles are not well formed, they will lack that crucial fullness for which I was so famous. My favorite way to pump the outside was with dumbbell raises, which were meant 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 maximum wide 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.
