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Female fitness: the complex of exercises for the hips
- The muscles of the hips when performing fitness workouts
- The complex of exercises for all muscle groups of the thighs
- Recommendations for the gym
The thigh is one of the most problematic parts of the female body, because by reason of gender physiological peculiarities that they very often localized extra fat deposits. Get rid of fat on thighs can doing regular exercise and controlling diet.
The muscles of the hips when performing fitness workouts
Before fitness training, you should be familiar with anatomical features of the hips to figure out which muscle group works during the execution of a training movement. This knowledge is necessary to produce the most effective program of fitness, which can be used uniformly to train the muscles of the hips.
So, the muscles of the thigh form the following muscle groups:
- quadriceps — the quadriceps.
This group of muscles located on the anterior surface of the thighs. The function of the quadriceps — extension of the lower limbs in the knee joints. Regular provision of physical stress on the quads hips acquire a beautiful relief;
- biceps muscles — biceps.
They are located on the back of the thighs and are responsible for flexion of the lower limbs in the knee joints. Trained biceps of the thighs help to prevent injuries when running and fitness training, including jumping. In addition, inflated biceps of the thighs accentuate the buttocks and make cellulite less noticeable;
- adductor muscles are on the inner thighs and functionally responsible for the abduction of the lower limbs to the side.
In everyday life they are little used and receive little physical activity, so this part of the hips often accumulate body fat. To get rid of them, it is necessary to work the adductor muscles during fitness classes.
The complex of exercises for all muscle groups of the thighs
To work out the quads during the workout, you can perform the following exercises:
- Classic squats.
The technique of their execution as follows: it is necessary to stand up straight, put feet on the width of the pelvis, to his brush and fixed near the breast. Then the exercise should be deleted from the pelvis down, after pushing it back a bit. You need to squat so low that your buttocks are in the same parallel with the floor surface. In this case the back must be kept strictly in an upright position, and also to check that the patella is not advocated an imaginary line formed by the toes. Pausing in the squat for 2 seconds, should be moved West of the body on the heels and slightly pushed them to push the pelvis up and straighten up. This is a training movement fitness classes for hips needs to be repeated in 5 sets of 15-30 times each.
- Squats with jumping.
For their implementation need to sit down, as in the classic version — to the level of parallelism of the back surface of the hips to the floor, pause in a squat duration of 2 seconds and then jump as high as possible, returning to the starting position jump. This exercise should be repeated in 2-4 sets of 10-15 times.
To perform a lunge, you need, standing straight, make a wide step forward. Not putting his other leg, move the body weight on the lower limb, which was done one step and then lower the pelvis by bending both knees at right angles. After 2 seconds needed to rise from the squat position, focusing on the heel of the supporting leg. Repeat the exercise 3-4 sets of 15-20 times on each lower limb.
To work the muscles located on the back of the thighs, you need fitness training to add the following motion:
- Bending standing on one leg.
Stand up straight, bringing together the lower limb. Inhale and tilt your body forward, simultaneously with the execution of tilting lifting up and back straight lower limb. You need to bend so low to feel the tension in the muscles of the back of the thighs. In this exercise, you should keep your back straight. It is recommended to perform 10 to 20 slopes to each support leg in each of 3-4 approaches.
This element of the fitness exercise is performed lying down on his stomach on the floor. Taking the starting position, you need to pull the upper limbs the face, and then inhale and exhale and simultaneously lift the lower limb, and upper part of the body. In this position, you should linger for 2-4 seconds, and then you can go the whole body on the floor and relax. Repeat the exercise 10-20 times in each of the 3-5 approaches.
To provide quality physical activity leading to the muscles of the thighs, are located on the inner surface, you must perform the following exercises:
- Squat “Plie”.
Stand up straight, place the lower limbs as wide as possible, to put tassels on the waist, keeping your back straight, lower the pelvis. Knees and feet in this socks has to be sent to the parties. In the bottom of the squat the inner surface of both thighs should form a straight line, parallel to the floor. In this exercise, you need to stretch the gluteus Maximus. The number of repetitions “Plie” should equal 10-15 times in each of 3-4 approaches.
- Lifts of the lower extremities in the supine position on its side.
Take the starting position lying on its side, leaning on the forearm hands. Lower limb, which was at the top, you must bend and stretch her foot to the floor in front of him. Then, inhale and raise the leg that was on the bottom. In the top of the lift leg should hold the weight for 2 seconds. You then smoothly lower and repeat the exercise in 4 sets of 15 to 20 lifts on each leg.
Recommendations for the gym
To do fitness classes for the hips is extremely productive and as safe as possible should they stick to such rules:
- before exercise you need to warm-up, which includes a complex of simple exercises, increases blood circulation in the lower part of the body;
- classes should be conducted regularly, 2-4 times per week;
- the intensity should be gradually increased by performing a greater number of repetitions and exercises the weights or special sports bands with different levels of stiffness.
Uses photographs Shutterstock