Even people who regularly play sports sometimes complain that they can’t pick up exercises for the inner thigh and strengthen their muscles. The secret lies in the correct technique for performing each exercise.
At the same time, this delicate and delicate part of the female legs can be pulled up at home, performing a set of exercises on the rug, or you can purchase a simulator for the inner thigh.
Comfortable clothes are suitable for classes (not a hoodie and not too tight). Remember, after a workout, it is not recommended to take food for 2, and preferably 3 hours, especially sweet. During the lesson you can drink some water. Prepare a container of plain water in advance and place it side by side. Do not start training, immediately getting up from the table. It’s worth waiting at least an hour.
It is always necessary to start exercises for the inner thigh with warming up and stretching. Stand straight, stretch your toes, shake your hips as in an oriental dance, tilt your body forward, backward and to the sides. Stand on your toes, stretch your arms up. Make head bends and circular movements in one direction and the other. Walk on the edges of the feet, first on the inside, then on the outside. Feel your muscles stretch.
Standing straight, hands on the belt. The legs are spread wide, but so as not to fall. We transfer the weight on one leg, squat as low as possible, then, without rising, smoothly transfer the weight to the other leg and straighten. Approach: 10 times of squats for each leg.
Sitting position. Turn on your side, rest your hand on the floor, the second is free. Bend one leg in the knee and place it in front of the other leg. With the extended leg lying on the floor, we make small swings up and down, without lifting too high and not touching the floor. Attention! We pull the sock only towards ourselves, otherwise completely different muscles will work. Optimal approach: 20 times for each leg.
Setting the goal of “how to remove the inner side of the thigh”, you should not exhaust yourself from the first exercise to the limit, so that you can rest for a week with aching muscles. Start small. You can’t do 20 swinging legs, do 5-7. Break the total into several sets. For example: do 4 sets of 5 max with short breaks.
The following exercise for the inner thigh muscle, and at the same time for the lower press: lie on your back, bend your legs and lift them up. Now we spread our legs apart and bring them back at a slow pace. Approach: at least 10 times.
Special simulators are also being developed on which exercises can be done for the inside of the thigh. For example: Faymaster. Represents two plates divorced to the sides, which must be pressed with the legs bent at the knees in the supine position. A similar principle of action is to squeeze the ball or a thick book between the legs with your knees.
Exercise machine "Leg Magic". Allows you to strengthen muscles, spreading and bringing legs in a standing position. Hands can rely on a special stand.
The main rule that applies to any muscle group and training at home or in the gym: more approaches when performing exercises with a small load - contribute to weight loss. Fewer approaches with maximum load - contribute to muscle building.
It is possible to strengthen the thigh muscles in the gym on a power simulator for the inner and outer thighs. Exercises are performed in a sitting position, the action is aimed at mixing (exercises for the inside of the thigh) and breeding (for the outside) of the legs.
You can also do bench press on simulators while lying down. In this case, legs are bred widely, socks apart, heels inward.
Whatever you choose, regular exercise and proper nutrition will allow you to achieve the desired results in the very near future. Go to the slender legs!