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Workout for inner thigh. Go volumes!
Workout for inner thigh. Go volumes!
Inner thighs gives women a lot of trouble: there's usually a very early loses its elasticity and starts to Deposit fat there is cellulite. Responsible for tightening the inner thigh adductor muscles.
The optimal training program: for beginners: 15 reps, 1-2; for advanced: 15-20 reps, 3-4 approach.
Exercise 1. The splaying of the feet while standing
Stand in front of a wall and place both hands. Standing on the left leg, the right lift and slowly move it in front of him to the left and back. Both legs are slightly bent at the knee. Do the exercise in the other direction.
Exercise 2. The splaying of the legs lying
Lie down on one side, head on outstretched arm. Put one foot on a pillow or ball. Slowly lift the other leg and again down. The same run in the other direction.
Exercise 3. Squeezable ball
Lie down comfortably on your back and pull both knees to the body. Hold the knees with the ball (it can be replaced, for example, a roll of toilet paper), count to 10, breath free. Relax your legs. Perform 3-4 repetitions.
Exercise 4. Option exercises with the ball
In the supine position pull the legs up, the ball is sandwiched between stops. Pull the heel up and hold the ball to feet. Again count to 10. Perform 3-4 repetitions.
Exercise 5. Stretching
Take a standing position legs apart and widely spaced. Weight transfer to the left leg and bend it at the knee. Put your right foot on the heel and pull the toes toward you. Set aside buttocks back, keep your back straight, body leaned forward, his chest Apatite. Stay in this position for 15-20 seconds. Do the same to the other side (1 repetition in each direction)
Seventeen million one hundred thirty five thousand nine hundred seventy two
Source: /users/117
Inner thighs gives women a lot of trouble: there's usually a very early loses its elasticity and starts to Deposit fat there is cellulite. Responsible for tightening the inner thigh adductor muscles.
The optimal training program: for beginners: 15 reps, 1-2; for advanced: 15-20 reps, 3-4 approach.
Exercise 1. The splaying of the feet while standing
Stand in front of a wall and place both hands. Standing on the left leg, the right lift and slowly move it in front of him to the left and back. Both legs are slightly bent at the knee. Do the exercise in the other direction.
Exercise 2. The splaying of the legs lying
Lie down on one side, head on outstretched arm. Put one foot on a pillow or ball. Slowly lift the other leg and again down. The same run in the other direction.
Exercise 3. Squeezable ball
Lie down comfortably on your back and pull both knees to the body. Hold the knees with the ball (it can be replaced, for example, a roll of toilet paper), count to 10, breath free. Relax your legs. Perform 3-4 repetitions.
Exercise 4. Option exercises with the ball
In the supine position pull the legs up, the ball is sandwiched between stops. Pull the heel up and hold the ball to feet. Again count to 10. Perform 3-4 repetitions.
Exercise 5. Stretching
Take a standing position legs apart and widely spaced. Weight transfer to the left leg and bend it at the knee. Put your right foot on the heel and pull the toes toward you. Set aside buttocks back, keep your back straight, body leaned forward, his chest Apatite. Stay in this position for 15-20 seconds. Do the same to the other side (1 repetition in each direction)
Seventeen million one hundred thirty five thousand nine hundred seventy two
Source: /users/117
