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5 effective exercises for inner thigh
This part of the female body always attracts attention. But in order to bring it into form, you need to pay particular attention to the inner thighs requires a separate study. The following exercises will help you to bring it to perfection.
1. Leg lift with band expander lying on its side
"This movement seems easy, but it supereffective, explains David Jack, a fitness expert and certified specialist in strength and conditioning training. — As a bonus you will get a good workout bark, as these muscles are used to resist the movement of the legs".
The method of execution. Lie on the floor on your left side. Place the loop tape-expander around the ankles. Put the head on the left hand and the right hand rest on the floor in front of chest. Without moving your body, lift your right leg up as high as possible. Softservices in this position for a few seconds then return to starting position. Repeat on the other side.
2. Squats with a dumbbell
"This exercise is working all the muscles of the lower body, says Craig Ballantyne, certified trainer and author of "turbulence training". To exercise the hips was harder, spread your legs wider."
The method of execution. Hold a dumbbell vertically at chest level; both hands hold the top head of the dumbbell. Maximum lower body down, while taking his hips back and bending your knees. Softservices in this position, then return to the starting position.
3. Side lunges
"This exercise, which is a lunges from side to side, aimed at the training of the muscles of the inner thigh, says the coach, strength and conditioning training Mike Boyle. — In addition, it perfectly works the quadriceps and buttocks"!
The method of execution. Place hands on hips, shoulders pull back and the most straighten up. Lift your left leg and make a big step to the left; taking his hips back, drop down into squat position, bending your left knee. Softservices in this position, then quickly return to the original position.
4. Broach block of the simulator
"This exercise focuses on the hamstring, and the adductor muscle. In addition, it will help you to gain rounded buttocks," says Tony Gentilcore, certified personal trainer and specialist in strength and conditioning training.
The method of execution. Attach the handle cable to the lower block, block of the simulator. Grasp the ends of the rope, guiding him between the legs, and get back to gruzovogo. Flexing the thighs and knees, lower your torso to about 45 degrees to the floor. Then bring hips forward and raise your torso back to starting position.
5. Squats "sumo"
Star personal trainer Ashley Borden says it is a multipurpose exercise allows you to strengthen the inner thighs, quads, hamstring, glutes, core and shoulders.
The method of execution. Grasp hands behind head heavy dumbbells and hold the weight at arm's length in front of him. Spread your feet shoulder width about two times wider than the shoulders; the socks slightly expand to the sides. Tighten your abs and lower yourself down as low as possible, removing your hips back and bending your knees. Softservices in this position, then slowly return to starting position. published
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/5-uprazhnenij-dlya-vnutrennej-storony-beder/
1. Leg lift with band expander lying on its side
"This movement seems easy, but it supereffective, explains David Jack, a fitness expert and certified specialist in strength and conditioning training. — As a bonus you will get a good workout bark, as these muscles are used to resist the movement of the legs".
The method of execution. Lie on the floor on your left side. Place the loop tape-expander around the ankles. Put the head on the left hand and the right hand rest on the floor in front of chest. Without moving your body, lift your right leg up as high as possible. Softservices in this position for a few seconds then return to starting position. Repeat on the other side.
2. Squats with a dumbbell
"This exercise is working all the muscles of the lower body, says Craig Ballantyne, certified trainer and author of "turbulence training". To exercise the hips was harder, spread your legs wider."
The method of execution. Hold a dumbbell vertically at chest level; both hands hold the top head of the dumbbell. Maximum lower body down, while taking his hips back and bending your knees. Softservices in this position, then return to the starting position.
3. Side lunges
"This exercise, which is a lunges from side to side, aimed at the training of the muscles of the inner thigh, says the coach, strength and conditioning training Mike Boyle. — In addition, it perfectly works the quadriceps and buttocks"!
The method of execution. Place hands on hips, shoulders pull back and the most straighten up. Lift your left leg and make a big step to the left; taking his hips back, drop down into squat position, bending your left knee. Softservices in this position, then quickly return to the original position.
4. Broach block of the simulator
"This exercise focuses on the hamstring, and the adductor muscle. In addition, it will help you to gain rounded buttocks," says Tony Gentilcore, certified personal trainer and specialist in strength and conditioning training.
The method of execution. Attach the handle cable to the lower block, block of the simulator. Grasp the ends of the rope, guiding him between the legs, and get back to gruzovogo. Flexing the thighs and knees, lower your torso to about 45 degrees to the floor. Then bring hips forward and raise your torso back to starting position.
5. Squats "sumo"
Star personal trainer Ashley Borden says it is a multipurpose exercise allows you to strengthen the inner thighs, quads, hamstring, glutes, core and shoulders.
The method of execution. Grasp hands behind head heavy dumbbells and hold the weight at arm's length in front of him. Spread your feet shoulder width about two times wider than the shoulders; the socks slightly expand to the sides. Tighten your abs and lower yourself down as low as possible, removing your hips back and bending your knees. Softservices in this position, then slowly return to starting position. published
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/5-uprazhnenij-dlya-vnutrennej-storony-beder/
