How to pump the outer part of the thigh. The best exercises for the outer thigh

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, 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.
Biceps ( biceps) - This rear surface hips.
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 pump up the outer part of the thigh only using heavy weight, since all four muscles should be loaded equally. Best Exercises for pumping the quadriceps - 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.

The following exercises can be noted as power loads on the adductor muscles:

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 a 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 the maximum amount of adipose tissue, as well as pump all thigh muscle groups. 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.

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 the outer thigh

First of all, pay attention to ordinary squats, which must be performed without additional burden and 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 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 visit the gym, pay attention to 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 the 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, from the inner surface of the thighs body fat leave in the very last place - 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 to nutrition. This will help speed up the process CORRECT weight loss.

For exercises for the inner thighs, men will need to eat more protein foods so that healthy protein contributes to growth. muscle mass, and the fat burned during 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 omelet or chicken breast, but as a supplement to the diet protein shakes can and should be used.

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 thighs. 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 increases to the maximum - 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 foot. 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.
Next exercise for 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 workouts sure to bring results!

Video: exercises for the outer thigh

Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata of the thigh, as well as the extensor muscle of the lower leg in knee joint(lateral broad muscle hips).

Exercises for the outer thigh at home

Do you want to quickly remove fat from the outside of the thigh at home? Looking for effective exercises to pump up the outer part of the thigh? Here! In the article we will talk about a set of exercises with which you can pump the necessary muscle group. Remember: regular training, adherence to exercise technique and correct mode nutrition will help you achieve maximum results.

Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the beginning of your workout will help warm up your muscles and avoid unnecessary injury.

COMPLEX OF EXERCISES FOR THE EXTERNAL SURFACE OF THE THIGH

Exercises	Sets	Reps/Time
	3	25
	3	15
	3	15-20
	3	15

Exercise helps to work effectively outer thigh. Additionally, the inner surface of the thigh is loaded.

Technique:

Get on all fours with an emphasis on straight arms and legs bent at the knees.
On the inhale, take right leg aside and secure it. The thigh is parallel to the floor.
As you exhale, slowly lower your leg.

Number of repetitions: 3 sets of 20-25 reps.

Tip: Over time, to increase the load, you can use a dumbbell (placed at the bend of the thigh and lower leg). When performing an exercise with a dumbbell, after the working number of repetitions, you can remove the burden and make another 10-15 jerky movements. After that, move on to training the other leg.

Exercise for training the outer side of the thigh. Additionally, the gluteal muscles, the square muscles of the lower back and the extensors of the back are loaded. In statics, the arms tense up (holding the support).

Technique:

Lie down on a chair with an upholstered seat or bench, emphasis on your stomach. The body is stabilized by the abdominal muscles.
Straighten your legs, keeping your feet together.
Inhale as you lift your legs up and hold for 1 second.
As you exhale, slowly return to the starting position.

Number of repetitions: 3 sets of 15 repetitions.

At home, for emphasis on the stomach, you can use a pair of chairs with an upholstered seat, placed side by side. Before performing an exercise with an additional load, to prevent injuries to the hip joint, it is necessary to do a warm-up consisting of squats, steps in place and rotation of the pelvis.

Advice: Due to the shift of the load from the spine to the hip joint, the exercise is recommended in the presence of back pain and spinal clamps - as a prevention of diseases associated with a sedentary lifestyle. Athletes with back problems should consult a doctor before performing.

Works and stretches the outer thighs, buttocks and calves. Over time, the difficulty can be increased with weights or dumbbells.

Technique:

Starting position: legs wider than shoulders, socks turned to the sides, back straight.
As you inhale, slowly lower your pelvis until your thighs are parallel to the floor.
As you exhale, take the starting position.

Number of repetitions: 3 sets of 15-20 repetitions.

Tip: When doing this, make sure that your knees do not protrude beyond your toes.

This exercise targets the quads, glutes, hamstrings, and calves.

Technique:

Put your hands on your belt or put your hands behind your head. Keep your back straight.
As you exhale, lunge forward with your foot so that her knee forms a 90-degree angle. However, it should not go beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
On an inhalation, push off with the heel of the forward leg and return to the starting position.

For balance, the toe of the working leg can be slightly beveled.

Number of repetitions: 3 sets of 15 repetitions.

Advice: The wider the lunge, the more the buttocks work. The narrower the position of the legs, the more the quadriceps are involved.

The effect of training will appear faster when regular performance exercise combined with a low-calorie diet. Normalize your diet and choose a specific time to exercise. Stick to the set schedule.

The effect of exercises for the outer side of the thigh directly depends not only on their regularity, but also on the execution technique. Especially when done at home. Watch your technique by doing exercises in front of a mirror.
Muscles grow during rest after training, so remember to alternate between work and rest. On initial stage We recommend doing no more than 3-4 times a week. Before increasing the number of workouts, consult with a trainer.
The first result will appear after 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first workouts. Even if the target muscles hurt a lot.
Begin and end each workout with a 10-minute warm-up. Before training, it helps to warm up the muscles, after - it helps the body return to its usual mode of operation.

Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata, as well as the extensor muscle of the leg in the knee joint (wide lateral thigh muscle).

In combination with proper nutrition and aerobic exercise, they reduce body fat and form a beautiful silhouette of the legs.

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 made up the top effective loads for the front and back surfaces of women's legs.

Now it's time to break up with outer part hips. Fight 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 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 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.

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, straight lower leg located on a chair, and the straightened upper one 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.

More on video:

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 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.

More on video:

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

Excellent stretching of the outer part of the 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 - a straight back and a wide setting of the 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 return the leg to its original position while inhaling.

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

An effective exercise for working out the back of the thigh. 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 of the back of the thigh, pronounced quadriceps only violate 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:
1. Starting position: standing, legs together, back straight.
2. Take a wide step forward with your right foot, placing the foot first on the heel, and only then completely on the floor.
3. Bend both legs so that the right thigh is parallel to the floor and the left knee is off the floor.
4. The back should not succumb to inertia and lean forward.
5. Do not transfer body weight to the front of the right foot and do not bring the knee forward behind the foot.
6. 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. Even regular walking for five minutes will do.

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 place your left leg bent at the knee forward. 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.

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 "lifeline" 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 !

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 inside thighs were quite 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 magic exercise- squats with a barbell, but not in the usual form, but in a slightly modified form.

However, an integrated approach, as in any business, gives faster results, so if you add a few more approaches 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.

Powerful, developed, sculpted quads can help you win a bodybuilding competition by making you stand out from the crowd. 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 quads 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 account for a very large amount of muscle mass in 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, squats, the body uses a huge number of muscles to lift the weight up - quadriceps, hamstrings, back, trapezius muscles, shoulders and muscles abdominals everyone is 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?

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

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

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 bar 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 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!

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 hip joint and 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, fatty deposits appear, 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, and other aerobic exercises increase muscle temperature in preparation for training.

At first, it will take a long time to perform “scissors”, to do big number swings and lunges, 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, speed of movement. 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 food: 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 bed. 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 inner 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.

In order for the outer surface of the thigh to quickly acquire ideal shapes, remember to excessive load interfering 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.