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How to strengthen the muscles of the thighs and shins: a basic set of exercises

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How to strengthen the muscles of the thighs and shins: a basic set of exercises
The contents

  • A set of exercises to strengthen the muscles of the thighs
  • Additional exercises for effective weight loss thighs
  • Fitness classes in the development of muscles of legs

Slender female legs are the object of pride for their owners, and besides, this part of the body has always attracted the attention of the opposite sex. But those women who can not boast of the elegance of the lower extremities, do not despair, because regular exercise can easily fix this problem. With the help of systematic physical activity in the short term to achieve reduction of volumes of the hips and strengthening the muscles of the legs.

A set of exercises to strengthen the muscles of the thighs

Some complexity in the study of the muscles of the thighs during the fitness activities connected with the anatomical features of the structure of this body part. To strengthen and relief of the muscles of the thighs, you need to pay attention to the outer group of muscles, and the muscles on the back side and muscle tissue on the inner thighs, which are usually difficult to study. In integrated training, aimed at the harmonious development of the muscles of the thighs, may include such exercises:

  • Lie on your back, hands put under the buttocks or free pulling of the upper limb along the body, turning the palm of your hand back side up and lower the lift above the floor surface to a height at which between the floor and the feet forming an angle of 45 degrees. From this initial position, without lifting your lower back off the floor, should be widely spread his legs out to the sides and perform them for 15-20 cross-motions simulating the operation of the shear blades. Repeat the exercise in 3-4 approach. To increase the load on the muscles of the thighs, it is possible to work alternately with their feet in horizontal, in vertical plane, without touching the floor with my heels.
  • Lie on side, raise the lower limb, which were above, 10 cm above the floor and fix it for 30-60 seconds. Repeat these lifts 3-5 times for each leg, resting between repetitions is not more than 10 seconds. This is a static training movement stimulates effective weight loss thighs, and efficiently strengthens the muscles located on the inner surface.
  • To sit on the edge of a chair, sofa or sports benches, hold hips small object such as a ball. Maximum straining muscles of the hips, holding an object for 30 seconds. To make the exercise up to 12 times, with 10 second breaks between reps.
  • Additional exercises for effective weight loss thighs

    If it is necessary not only to strengthen the muscles of the lower extremities, but also to achieve effective leg slimming, to reduce the visible signs of cellulite and eliminate sagging skin after reducing fat on the hips, to the above-described complex, you need to add the following training dynamics:

  • Lie on your back, the lower extremities bent at the knees, put feet flat on the floor, placing your heels as close to buttocks. Straining the muscles of the thighs, buttocks and stomach, you should raise the pelvis fixed in the floor just feet, shoulder blades and neck. Fix this position for 30 seconds, lower the hips and repeat the exercise in 2-3 sets of 15 repetitions each.
  • Lie on your stomach, press your chin to the floor, pulling of the upper limb along the trunk. To perform lower limbs alternately swings back and up. At the highest point of the climb I fix the leg on the weight for 1-2 seconds. This is a training movement fitness classes for the hips need to be repeated 15-20 times left and right foot in each of the 2-3 approaches.
  • Lie on your back, raise the upper limbs and to bend them in such a way that the knee and hip joints were formed right angles. You then, without straightening the knees, lower legs, first left, then right, trying to touch them to the floor. Repeat the exercise 10-15 times in each direction. The total number of approaches — 2-3.
  • Fitness classes in the development of muscles of legs

    For the proportional development of the muscles of the lower limbs and achieving an effective leg slimming, you need to pay attention not only to the hips, but and thighs. All of the above training movements provide only an indirect load on your calf muscles, but its intensity does not allow to strengthen the muscles of legs fully. For this reason, the purposeful development of calf muscles in fitness classes should be included and the types of physical activity:

    • Classic squats and their variations.

    To provide quality load on the muscles of the legs, you can squat in the classical technique, according to which it is necessary to lower the pelvis to the level of its parallelism with the floor surface and thus controlled, so that the spine was straight, feet were in the same parallel with each other, and the knees do not project beyond the line of the toes. For variety and increasing load on the calf muscles this exercise you can perform a deep squat, wide of foot, on tiptoes or “pistol”, leaning on one leg.

    • Jumping rope.

    This kind of physical activity not only strengthens the entire musculature of the feet, but also stimulates effective weight loss of the lower limbs, and also makes them much slimmer and more attractive. To achieve maximum benefit from jumping rope, you need to choose the right its size: if you step on the middle of the cord, the ends of the projectile should reach the armpits.

    • Walking up the stairs or climbing the hill.

    To achieve maximum productivity when performing these exercises it is necessary at the moment when the forefoot is on the step or surface of the hill, dangling a heel, achieving the maximum amplitude of motion of the foot.

    • Run.

    Fitness classes, which include all types of running, strengthen the muscles of the legs, help get rid of body fat in the lower extremities and make them slimmer. In addition, Jogging helps to alleviate the condition in diseases such as thrombosis and varicose veins.

    • Dance classes.

    This kind of physical activity due to its specificity has focused on the load on the muscles of the foot as when performing dance exercises in the work involved and the muscles of the thighs, and the muscles of the legs.

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