It happens that an excellent result is seen on the scales, and in the mirror - too massive hips "ears". In general, you will have to do fitness, in particular, include exercises for the outer thigh in your program.
Effective exercises for slimming the thighs from the outside
Upset again by trying on skinny jeans? It happens that an excellent result is seen on the scales, and in the mirror there are too massive hips, "ears", flabbiness, fat. Diet alone will not help the body. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer thigh in your program.
Naturally, you think that the side surface will become slimmer from some special movements. Doing exercises on the outer thigh and only them is a typical "folk" idea. You won't even find this outermost surface in any fitness guide. The muscles of the thigh are traditionally divided into muscles of the anterior, medial and posterior surfaces. Oddly enough, we are interested in the "front" ones: they work in conjunction with a small tensor of the fascia lata when you perform exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and tailor muscle. And most often - both part of the gluteal muscles in the place of their attachment to the hip joint, and part of the hip flexor muscle. What to wave? Usually looking for ear exercises is a rather thankless undertaking. What you find is unlikely to dramatically improve the overall look. To effectively lose weight in the thighs, you need to reduce your overall body fat and tighten all your leg muscles.
The best exercises to remove the ears on the thighs are a mix of strength, jumping, and aerobic movements. There are 7 exercises in total, while your leg workout will fit in 20-30 minutes with a warm-up and a cool-down, but the visible result can be seen in 4-6 weeks.
Top 7 Exercises from "ears" on the hips
When to do: it doesn't matter - in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by doing them at the beginning of your workout. Avoid doing a set of exercises on the outer thigh on the day of cardio, as most of them will load your legs so that you will not be able to run or even walk with full dedication.
Equipment: a timer (probably in your phone), a jump rope, 2 dumbbells 5-10 kg each (if you need it lighter, it's better to do it completely without weight), a rubber mat for jumping feet, sneakers.
How to do: we do the exercises one by one. We set the timer so that the first bell rings in 40 seconds, the second in 20. The first exercise is done for 40 seconds, and then "according to the text". At the end of the circle, rest for 60 seconds, repeat 4-5 times. We warm up by jumping rope for 5 minutes. In the final we perform a "corner", "boat", "cat" from body flex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
What for: tightens all leg muscles, burns a lot of extra calories, warms the fascia lata tensioner, protects against injuries
We stand in the position of the feet at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2. Plyometric squat
Time: 20 seconds
What for: burns fat
We throw the dumbbells, do the same, only at the point "Hips are parallel to the floor" we jump up sharply, and then gently land on the forefoot. We do not fully extend the knees, and do not strive to take the "skier pose" (artificially parallel feet).
Exercise 3. Abduction squat
Time: 40 seconds
What for: strengthens all leg muscles, plus trains the fascia lata tensor in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to the left leg and, getting up, we take our right thigh clearly to the right and up. Imagine that you need to lift your leg up the wall, do not swing back and forth. We repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
What for: burns fat
Are you watching the militants? Yes, this is it - take alternate quick kicks to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, pull in the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-blow with the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
What for: you wanted exercises for the outside of the thigh?
We lie down on the floor on our right side, put our left hand with a dumbbell along the body, slowly remove and bring the hip up.
Exercise 6. Running with a high knee lift
Time: 20 sec
What for: burn fat
We get up and have a short run, try to do everything softly, do not knock your feet
Exercise 7. Jumping rope
Time: 40 sec
What for: maximize calorie expenditure
We jump as it is convenient for us, the main thing is that we do not fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start over from the first. In total, you should get 4-5 approaches.
Summary
Are you surprised? You have probably read on other sites about lighter exercises for the outer thigh. Why complicate things so much? The most radical fitness pros only recognize squats weighing 50% of your body weight as exercises on the outer thighs. The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to make complex movements that consume a lot of calories and work with the legs as a whole. And online advisors will recommend side leg abduction as the best exercise for the outer thigh.
The truth is that fatty deposits and flabbiness are a consequence of the lack of tone not only of the quadriceps (this is just rare), but also of the muscles of the buttocks, hip extensor and other muscles. So the exercises from the ears only work when the entire bottom is involved. Well, the notorious hip abduction is a panacea for fat that works if a person is on a super strict low-calorie diet. Otherwise, they burn too few calories. By the way, even really hard workouts do not give you the right to increase the calorie intake at times. When exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight. published
There are so many pseudo-specialists around who, after 2 presses and 5 squats, are already starting to teach you the technique of pumping your legs. Learn How To Build Your Hips The Right Way!
Understand, after walking for a couple of months, you have not yet become so experienced an athlete as to forget about the technique and give advice on how to properly pump up the hips to a beginner. You must shed gallons of sweat in the gym, go through the path of victories and mistakes, before you understand everything yourself. Until then, soak up helpful advice from our expert!
Strong, well-built quadriceps are a sure sign of great physical shape. Huge, developed can be the star of the program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportional body with prominent legs and a paunchy with slender legs. Therefore, a bunch of guys and work out in the heat in pants, hiding their flaws.
Most likely, you will not just build hips like that of professional bodybuilders, but it is in your power to make your quads dense, strong, with a clear relief, that meet all standards. Observe the correct technique and be persistent, then you won't need years on beautiful hips.
Why swing your hips
The quads make up a huge amount of muscle mass in the body. They force us to spend countless hours in the gym, shedding liters of sweat, all in order to build a few grams of muscle and still pump up our hips. And it's worth it: Exercising your quadriceps will allow your entire body to grow muscles through the natural production of growth hormone and testosterone.
Squats, for example, require an enormous amount of full-body muscle work to manage weight: the quads and hamstrings, back, traps, shoulders, and all of which help move and / or stabilize the weight while lifting. As a result, all muscles will grow. It is this exercise that will help to properly pump up your hips. You only have to ask yourself one question: Do I want this?
A Brief Anatomy Lesson
If the answer to our question was yes, and you really want to pump up your hips, let's take a quick look at the anatomy of the hips and muscle group functions so that you can visualize your body during training. The thigh consists of three muscle groups - anterior, medial and posterior.
The anterior thigh group is most popular among athletes as a pumping target. It is made up of the quadriceps (and its four heads - straight, medial, intermediate, lateral) and the longest of all human muscles - tailor's.
Interesting fact!
The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a flat surface, but is unable to run and can only move up the steps with difficulty.
The medial thigh group consists of three adductor muscles - long, short and large, as well as slender and comb.
The posterior thigh muscle group unites the semimembranosus and semitendinosus muscles. Want to have powerful hamstrings? Try a workout from an expert on our site!
All the muscles in the quadriceps support the knee joint. In addition, the rectus femoris, due to its location, provides flexion of the leg at the hip joint. All this anatomical information must be remembered when doing leg exercises. For what? To understand how to properly pump up your hips and get results! Now let's get down to business!
The best exercises for pumping up hips
Now that you have learned a little about the anatomy of the thigh muscles and functions, let's dive into what makes the quadriceps bumpy. These exercises and workout program aim to get the most out of every gym and build your thighs fast. Be mindful of technique and do not use excessive weight to avoid injury.
Squats
To correctly and quickly build your thigh muscles - squat. It is on the back that is the main exercise in gaining muscle mass. Stand in a power rack under a barbell and place it comfortably on your upper back, on your trapezius muscle. For stability, grasp the bar firmly with your hands and move away from the rack. Legs are shoulder-width apart or slightly wider.
Extremely important!
The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may roll over forward. Lower yourself until your hips touch or you reach a comfortable range of motion. Lift the weight back with your hips first, and then your knees. At the highest point, the knees are not fully extended.
It totally depends on you. Full-range work is ideal for any exercise, but squatting can cause knee and back pain. Lower yourself down as far as possible and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the results are worth it - you will pump your hips into perfect shapes.
To build the inner quadriceps (vastus medialis), squat with a wider stance and extended feet.
Deep Barbell Squat
To get underneath and place it on your chest opposite the deltas. Cross your forearms - one on top of the other - and grab both hands. Keep your shoulders parallel to the floor and your head up. Take your weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on the shoulders. But here the back is kept a little straighter. These squats are aimed at pumping up the legs and especially the quadriceps, as opposed to regular squats, which use the hamstrings more.
If you're new to squatting with a barbell on the chest, start first with the Smith machine, and when you are comfortable, move on to free weights.
If you are very tall and lean too far forward, or your heels come off the floor, place 2 or 4 kg plates underneath for extra stability. This applies to all squat variations.
Hack squats
There is nothing better to work out more of the outer side of the thigh (broad lateral muscle). With a comfortable weight for you, stand in the simulator under the stops, with your feet on the platform shoulder-width apart. Lower yourself down as far as possible and then return to the starting position. Avoid fast movements to avoid adding stress to your knees, but rather work at a constant speed. Legs are not fully extended.
If there is no hack simulator?
In some rooms there is no, but do not despair, there is a way out. Simply place the barbell with your calf weight (a type of deadlift but with your legs). The back is straight and the head is raised. Rise until you are almost fully erect. The legs always remain slightly bent at the knees. Return to the starting position, but the weight does not touch the floor. This hip pumping exercise requires a rigorous technique, so work lightly until you get the hang of it.
Leg press
Another great way to build mass is with a 45 degree angle. Advantage: Minimum load on the lower back, and maximum load on the hips. Sit on the machine so that you can work at full amplitude. Place your feet on a platform shoulder-width apart. Push the weight, keeping your knees slightly bent. Lower the weight slowly in a controlled motion. Get as low as possible and avoid half-amplitude movements - you are simply fooling yourself and not developing muscles. Correct execution is the key to ensuring that you are guaranteed to pump your powerful hips.
Straightening the legs on the simulator
There is no better way to work muscles in isolation while pumping your hips. Sit on the simulator so that the axis around which movement occurs in the knee joint coincides with the axis of rotation of the weight. At the same time, the back is tightly pressed against the back. Place your ankles under the rollers. Lift weights at a moderate pace and squeeze the quads at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to put unnecessary stress on your knees and ligaments.
For a deeper pumping of the upper thighs, try this extension. Perform the movement as described above, but this time with your legs raised, lift your back off the seat so that your hips and body are 90 degrees or less. With this performance, take less weight, but believe me, the muscles will burn anyway!
Barbell lunges
Is an excellent formative exercise. They give an attractive round shape and tie all the thigh muscles together. Despite the fact that lunges pump up the entire thigh, this article will only focus on the effect on the quads.
Place a relatively light barbell on your shoulders as in a squat exercise. Step back from the power rack and step forward with one foot. Bend your leg so that the knee of your back leg is almost touching the floor. And remember: the knee should not go beyond the foot, if it does, take a larger step. When lifting back, push off with your working leg and return to the starting position with your feet together. Do the same with the other leg, this will count as one rep.
A great alternative to barbell lunges is the Smith Machine lunges. Do the required number of repetitions with one leg, then the other. After each lunge, don't come back, just keep squatting with one leg. Then change.
Many instructors prefer walking lunges for inflating the legs and especially the hips. Make sure there is room in your gym for at least 30 lunges. Lunge with one leg. Pull your back leg to the starting position and step further forward with the other leg.
Workout to pump up powerful hips
Hip workout
For a more detailed workout of the thighs, use these workouts for the inner and outer thighs.
If you want to pump up the inner quadriceps, squat with a wider stance and extended feet.
As you work out, imagine how your legs are building up and how your hips are getting bigger. Professional athletes say that such visualization sets you in the right mood and helps you achieve exactly the result you dreamed of!
You've already done a great job, all that remains is to take a small snatch and finish your regular full-body workout with this hip complex.
That's the secret to powerful legs and pumped hips - super effective workout with the right technique! Control your body during each exercise and remember healthy habits after finishing work in the gym. Only comprehensive work on yourself will bring you the long-awaited result!
The intake of creatine, arginine, intra-workout, amino acids bcaa and pre-workout complexes will help you to increase strength indicators. This sports nutrition is specially formulated to improve the performance of sports and fitness for men and women. Just add it to your diet and go to conquer new heights!
Swing legs
Basic set
Extended set
Basic set
Basic set
Extended set
Dymatize | Dymatize BCAA 2200 ?
4 tablets, between meals.
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Dymatize | L-carnitine xtreme ?
1-2 capsules daily, mainly during meals.
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Dymatize | Iso 100?
If necessary, add one serving before bed.
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TwinLab | Men 's Ultra Multi Daily ?
1 capsule.
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Universal Nutrition | Ultra Whey Pro
1-2 scoops are mixed with 200-250 grams of water or any other liquid.
Universal Nutrition | Amino 2250 ?
2 capsules before and after training.
Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. Build the quads you've always dreamed of with the following exercises!
Convert your puny quads into powerful pillars!
Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. They distinguish a harmonious, proportional, aesthetically pleasing body from an apple-shaped body with a heavy top and thin legs.
Of course, we can't all have quads like professional bodybuilders, but we can build big, powerful, proportional and well-defined muscles that will impress anyway.
Don't waste time now so you don't regret in the future that you haven't trained your quads or spent enough time on them. You can't even imagine how many athletes are soaring in their pants in the gym in the summer, only to hide the results of insufficient perseverance and discipline when pumping up their quadriceps muscles.
Don't waste time now so you don't regret not exercising your quads enough in the future.
The quadriceps account for a very large amount of muscle mass in our body. Their training is very difficult and takes a lot of time and effort to build at least a few grams of muscle. Intensive quadriceps thigh pumping will allow you to develop your entire body thanks to the natural surge of growth hormones and testosterone.
When doing, say, squats, the body uses a huge number of muscles to lift the weight up - the quadriceps, hamstrings, back, trapezius muscles, shoulders, and all are involved in moving and / or balancing the weight during the lift. This means general muscle development throughout the body, which contributes to an overall powerful appearance.
You have to ask yourself the question: Do I need this?
A bit of anatomy
The quadriceps are a large muscle group that has four heads on the front of the thigh. Let's take a quick look at these heads and their functions.
Rectus femoris muscle
It starts from the ilium and occupies the middle part of the thigh, covering most of the three remaining heads.
External (lateral) broad muscle of the thigh
It starts from the thighbone, runs along the lateral side (outer part) of the thigh, and attaches to the patella.
Broad medial femoris muscle
It also starts from the thighbone, runs along the medial side (inner part) of the thigh and is attached to the patella. This muscle is responsible for the droplet shape of the thigh.
Intermediate broad muscle of the thigh
This muscle sits between the lateral and medial at the front of the femur and attaches to the patella.
All four heads of the quadriceps are responsible for the extension of the knee joint. In addition, the rectus femoris also flexes the thigh due to its location.
Pumping up powerful quads!
Now that you know about the anatomy and mechanisms of movement, let's figure out how to get sculpted, powerful quads. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Barbell Shoulder Squats
Squats with a barbell on the shoulders (the so-called ancestor-founder of all exercises for the muscles of the legs) are the main exercise for the development of impressive quads.
Stand under the bar in a squat rack and place the bar in a comfortable position at the level of your upper back on the trapezius muscle. Grasp the side bar with both hands for stability. Now get out of the rack and place your feet shoulder-width apart or slightly wider.
Very important: bend your knees before starting the exercise. Do not bend your hips or back, or you will get too much forward bend. Lower the weight until the hamstrings are touching the calf muscles or until you reach a comfortable range of motion (BP). Lift the load up using your hips first and then your knees. Do not straighten your legs completely at the top.
The range of motion is very individual. Using the full range of motion is almost the ideal way to do any exercise, but squats can cause problems with knee pain and back strain.
Following a tried and tested rule, squat down to a comfortable limit, then return to the starting position. Don't skimp and take the task seriously. Squats are very difficult exercises, but the results are worth it.
To engage your inner muscles a bit more (vastus medialis), try squats with your legs slightly wider, with your toes pointing outward.
Barbell Chest Squat
To perform a squat with a barbell on your chest, stand with the barbell in front of you and place it in the bend of your shoulder girdle on. Cross your forearms and lock the bar at the sides. Keep your head straight and your shoulders parallel to the floor. Remove the barbell, exit the rack, and place your feet shoulder-width apart.
Perform this exercise as if you were doing a squat with a barbell on your shoulders. You will find that you can keep your back a little more straight. Chest squats develop quads slightly better than traditional shoulder squats, which require stronger hips.
If you are new to the chest squat and need extra stability, do them for a while on the Smith machine until you become comfortable with the weight.
If you are tall and either lean forward a lot or your heels are off the ground at the bottom, try placing two to four and a half kilograms of plate under each heel for added stability. This technique can be used for both squats.
Hack Machine Squats
To develop the outer (lateral muscle) of the quadriceps, there is nothing better than squats in the hook machine. With a moderate weight setting, stand comfortably under the pads of the machine, with your feet shoulder-width apart in the center of the foot plate. Lower yourself until you reach full range of motion, then return to starting position.
Make sure you don't accelerate too much on the downward movement, as this will put a huge strain on your knees. Do the exercise at a constant pace. And again, as with all leg exercises, do not fully straighten your knees at the top.
Some gyms do not have this trainer, but you should not despair, because there is always a way out. Just grab a weighted barbell and hold it behind your calves (similar to deadlifts, only with weights behind your buttocks).
Straighten your back, keep your head straight, and start lifting with your leg muscles until you stand completely straight. Without straightening your legs all the way, lower the weight down to its original position, but do not touch the floor.
This exercise requires strict adherence to technique and can only be performed with a moderate weight that you can easily lift.
Leg press
Another great way to build up your leg muscles is the traditional 45-degree leg press. The advantage of this simulator is that it practically does not load the lumbar region and focuses more on the hips.
Sit on the machine and make sure the seat is pushed back enough to achieve full range of motion. Place your feet shoulder-width apart in the center of the slab. Raise the load up without fully bending your knees and pull out the safety latches.
Lower the stove as much as possible, constantly controlling your movements, and raise it back to its original position. Try not to do half or partial reps - you are fooling yourself and not developing muscles.
If the leg press machine in your gym is constantly busy or just isn't there, you can choose another option. Many gyms have additional equipment for this muscle group, including selectable weights and Hammer Strength multifunction machines.
Leg extension
For perfect isolation of the quadriceps hamstrings, an extension machine is best suited. Sit on the machine, put your legs behind its working shoulder and lean your back against the support pillow. Adjust the calf pillow so that it fits exactly into the 90-degree angle of the foot and ankle.
At a medium pace, lift the load and immediately contract the muscles at the top, then return to the starting position. Try not to keep your weight on top as this will put more stress on your knees, especially on the patella tendon.
To pump up the upper quadriceps a bit, try the following extension. Do the exercise as above, but this time tilt your upper body forward so that at the top the angle between your torso and legs is 90 degrees or less. You will need to take a little less weight, but the result will exceed your expectations!
Lunges
Lunges are a great exercise for shaping your quads. Thanks to them, the muscles look pleasantly round and toned. While many people say that lunges engage all of the thigh muscles and develop the hamstrings and glutes in the same way, in this article we will focus our attention on how lunges can be used to train the quads.
Place a relatively light barbell on your shoulders, as if you were doing squats with the barbell behind your shoulders. Exit the squat rack and put one leg forward in front of you. Bend your other leg so that your knee is a few inches from the floor.
Do not touch the floor with your knee. Make sure your knee does not protrude beyond your toes, otherwise take a wider step. The other leg will stay behind at all times. After you crouch down, return to the starting upright position and place the leg that you lunge with on the other. Repeat the exercise, changing legs - this counts as one rep.
A good alternative to barbell lunges is Smith Machine lunges. Just lunge with one leg and do all reps in that position. You do not need to put your foot on after each rep, do all reps for one leg first, then change position and repeat.
The favorite exercise for most athletes is walking lunges. They are performed in the spacious part of the hall; make sure you have about 10 meters of clear space for steps.
The essence of walking lunges is very simple - you lunge, then put your other leg forward and make the next lunge with this leg. That is, in this exercise you are constantly moving forward.
The muscles of the legs are the largest muscle group, which takes the most time and effort to work out. Many people break up their leg workout for several days, but still, it is recommended to allocate one day to the thigh muscles. In this article, you will learn how to build your thigh muscles.
Thigh muscle anatomy
The structure of the thigh muscles is very complex. Thanks to the interlacing of ligaments and muscle bundles, our legs are provided with such versatile mobility. For now, we will consider only the main muscle groups of the legs, leaving the small muscles behind.
The muscles of the front of the thigh:
- Iliac muscle;
- Iliopsoas muscle;
- Comb muscle;
- Long adductor muscle;
- Thin muscle;
- Thigh tensioner;
- Quadriceps femoris muscle.
Why did we mark different muscles with different colors? This is because they are divided into groups according to their similar functions and the same location.
The first five muscles (the muscles of the inner thigh) are located in the upper leg, under the groin. Their main function is adduction of the leg.
The thigh tensioner (green) is located on the outside of the thigh under the thigh bone. Its main function is to abduct the leg.
Quadriceps femoris - Anatomy:
The quadriceps muscle occupies the largest area of \u200b\u200bthe thigh, consists of four bundles, each of which starts from the knee. Two lateral beams form the familiar "droplets" above the knees, and two beams in the middle continue to the pelvis.
Muscles of the back of the thigh:
- Biceps femoris;
- Semi-membranous muscle;
- Semitendinosus muscle.
The main functions of these muscles are extension of the hip in the hip joint, flexion of the lower leg, abduction of the leg back.
Exercises for general hip development
The first and most important exercise for developing the hips is the barbell squat. This is a basic exercise that mostly works the quads or quadriceps femoris, but also engages all of the thigh and calf muscles. Use pancakes under your heels if you want to shift the focus to the quads.
Technics: The correct technique is vital in this exercise, as if it is violated, you can get severe injuries to the spine or knees. When squatting, you should always keep your back straight, and take your pelvis back. The knees should be turned in the same direction as the socks. The head is in line with the knees. The bar should not rest on the neck or drop to the middle of the shoulder blades. The most comfortable and safe placement is on the trapezius muscle.
The second common hip exercise is the leg press. Here, all the muscles of the thigh are also included in the work, but more emphasis goes to the quadriceps muscle of the thigh. Exercise allows you to isolate your back with the right technique.
Technics: The leg press is adjustable, so you need to adjust it for yourself (seat and platform tilt). The back should be completely pressed against the seat, the lower back should not come off. When performing a press, we do not fully straighten our legs, since the knee joint should not slam. You can adjust the load by placing your feet down, in the middle or up of the platform, wide or narrow.
The next exercise for the complex development of the muscles of the legs is lunges with dumbbells in dynamics. That is, in such attacks we walk, and do not stand still. As with previous exercises, the focus is on the quads, but the entire leg develops.
Technics: This is a technically challenging exercise, but a rewarding one. It is better to do it with dumbbells, as this will help you keep your balance. The back should be straight, legs bent at 90 degrees. Sitting on your leg, do not rest your knee on the floor.
Exercises for the quadriceps muscle of the thigh
One of the most common exercises for developing the front of the thigh is the leg extension in the machine. This is an isolating exercise that allows you to maximize the lateral heads of the quadriceps femoris, and this is the answer to the question "how to pump the medial muscle of the thigh?" Perhaps the best exercise for the medial muscle is not found.
Technics: There are machines with or without a back. If there is a back, then adjust it so that the lower back is firmly pressed against it. If there is no backrest, try to keep your back straight. Hold the handles on the sides of the machine to secure. Extend your legs to the end.
How to pump the quadriceps muscle in isolation? A second useful exercise for this purpose is the Hack Machine squat. This exercise allows you to isolate your back, which is convenient for many athletes. Also here you can sit as deep as possible.
Technics: The back should be tightly pressed against the back of the simulator, always keep your hands on the braces. You can only squat as deep as possible if you don't have knee problems.
How to pump up the back of the thigh?
When talking about how to pump up your hamstrings, you should never lose sight of this exercise - deadlift. Technically, the exercise is quite difficult and traumatic. If performed incorrectly, it can lead to various spinal injuries and a sharp increase in intra-abdominal pressure, which has its consequences.
Technics: It is necessary to perform deadlifts with a straight back, the stomach should be tightened, and the press should be slightly tense. To get the most out of your hip biceps, it's best to deadlift on straight or slightly bent legs.
The second exercise in the topic on how to build the hamstrings is the barbell bend. This is an analogue of the deadlift, but it is performed with a barbell on the shoulders.
Technics: The back should be straight, the legs should also be straight. Pull the pelvis back during bending.
Another exercise on the list of how to pump up the back of the thigh is hyperextension. It is done in a special simulator.
Technics: The trainer is adjustable, so set the leg bolsters under you. The knees should be half outside the support, the stomach above the pelvic bones - hanging freely. Bend over with a slightly bent back to reduce stress on your lower back.
The last exercise for building the back muscles of the legs is the leg curl in the machine. This is an isolated exercise for the hamstrings and is the best way to work them out.
Technics: The angle of the treadmill must be adjusted to suit you, the knees should be slightly outside the bench, and the roller should be placed on the heel tendon. While bending the legs, the pelvis should not come off the bench. Raising your legs is necessary twice as fast as lowering, and you do not need to lower your legs completely.
How to build the muscles of the inner thigh and thigh tensioner?
There are many exercises for the inner thigh, but almost all of them are performed without weights. We will tell you how to develop this muscle group in the best quality.
The first and second exercises for the adductor muscles of the thigh are the adduction of the leg while standing in the block and the reduction of the legs.
Technics: Put on a special cuff on your leg, hook on the carabiner of the block. Take your leg to the side. Bring your leg to the maximum.
The second exercise is bringing the legs together in the simulator. This is an isolating exercise that will help you pump up your inner thigh muscles in the best possible way.
Technics: The lower back must be tightly pressed against the back of the simulator, the legs must be placed on the holders. Bring your legs to the maximum and spread them to the maximum too. On the last repetitions, you can help yourself with your hands.
Exercise for the thigh tensioner - leg extension in the machine. For this there is a special simulator, the opposite of the previous one.
Technics: The lower back is tightly pressed against the back of the simulator, the legs are placed on the mounts. Spread your legs as far apart as possible without bringing them all the way together.
Another exercise for the thigh tensioner is the leg abduction in the block.
Technics: Put on a special cuff on your leg, hook on the carabiner of the block. Take your leg as far as possible to the side, trying to keep the body straight.
Well, we have answered your questions "how to pump up the internal muscles of the legs, the front of the thigh and the back." Remember that you need to train your legs no more than once every 6-8 days. Use as many exercises as possible to get the best out of all your thigh muscles.
Learn how to get a pumped-up bicep top that looks spectacular from under a T-shirt, important tips and tricks for pumping biceps.
Muscles in our body develop unevenly, it depends on genetics and training methods, sooner or later the question arises to tighten a specific muscle group so that it does not lag behind others.
For example, if they lag behind, in addition to the traditional one, add to the sides, if these are the upper muscles, then you should include in the training program, if the back of the thigh lags behind, add leg flexion.
But as soon as it comes to biceps, the task becomes more difficult. , spectacular biceps top - depends on the short head, and it is hidden under the outside. The short one is closer to the body, therefore it is called the inner, and the long one is outside the arm, therefore it is called the outer.
The main thing when working on biceps is the width of the grip, the wider the grip, the more the short head is involved in the work, the narrower, the stronger the outer one.
Also, the position of the hands is not unimportant, the more you extend your arms when working with a barbell or dumbbells, the more the outer part of the biceps works, the less it is extended, the more the emphasis shifts to the inner area.
Below are important rules for the purposeful study of the short head of the biceps:
1. Distribute the load correctly by day
I will say right away that the biceps belongs to small muscle groups, so it is faster than large muscles like the back, chest and legs. Therefore, biceps can be trained more often and more intensely.
But this does not mean that it can be pumped almost every day, you should not load your biceps on Monday, your back on Tuesday, and biceps again on Wednesday, your arms will not have time to fully recover, since any exercises on the back put a decent load on your arms.
If you train your arms 2 times a week, in the first workout, pay attention to heavy basic exercises for the short and long sections of the biceps, and devote the second exclusively to isolated exercises on the inner section. In addition, change the position of the grip, arms, incline of the bench, use more variety so that the exercises in 2 workouts are not repeated.
2. Pump your biceps after your back
This is an excellent solution to the problem when there is a load on the biceps immediately after the back. Usually, all pulling exercises are basic, so the arms are already under serious stress that they include all the muscles in the work.
Therefore, after training the back, you should finally train your arms in order to maximize muscle hypertrophy and bring the feeling to full.
Just do not try to do the opposite, biceps, and then pulls for the back, otherwise you will work out your back somehow, the strength will fall, and the grip will weaken.
3. Start your bicep workout from the base
First of all, pay attention to lifting the bar for biceps while standing, while using a wide grip, this basic exercise includes the biceps to the maximum, loading it to the smallest muscle fibers.
Expose the heavy one so that you can do 6-8 without breaking the technique of movement, at the very end of the exercise you can use it, slightly tilting your back back and, as it were, throwing the bar up, lower it slowly with a feeling of complete burning.
4. Concentration on the inside
Separately isolating the load and directing it 100% to the short muscle will not work, but aiming to pump the inner section and 
you can lift the top of the biceps using different grips, tilt angles and different body positions.
After you have done a hard basic exercise with bending the arms while standing, the time itself is to concentrate the maximum load on the inner area, this is achieved through flexion on the bench, flexion on and flexion on.
Set the weight so that you can perform 10 repetitions, try to apply a different angle of inclination and body position each time so that the muscles receive a varied load, this will allow you to constantly load different muscle areas, all this will lead to an increase in volume.
5. Don't be afraid to perfect your exercises
On the same Scott bench, the lift is usually performed using an E-shaped barbell, introduce varieties using a straight bar, dumbbells, kettlebell. The usefulness of the kettlebell lies in the fact that it scrolls a little in the hand and the weight hits the biceps with precision, while reducing the load on the forearm.
Pay attention, when you lift the dumbbell, usually take it in the center of the handle, this is convenient, but to shift the load on the inside of the hand, take the external grip, that is, so that the grip rests on the pancake closer to the outside of the dumbbell, so that when bending your arm, you feel the load shift inner section.
Try to set the gymnastic bench at an angle of 45 degrees, lie on it with your chest and perform a bending of your arms, for example with dumbbells, you will immediately feel how almost all the load goes to the top of the biceps.
6. Use training to failure
Choosing the right exercises to train your arms is only 70% success rate, to get the most benefit, you need to use a variety of training methods. They must be used in the last 1-2 approaches of the exercise, to the most common ones for pumping large arms they use:
- they are also called stepwise, the principle is simple, you lift the weight by 10-8 repetitions, then reduce the weights by 25% and do 10-8 repetitions again without rest, then decrease it by 25% and squeeze the same 10-8 repetitions. Continue until the muscle pain allows you to perform any flexion, and the weight in the arms is minimal. The weight at the end may be 2-3 kg., And you will not be able to do a single repetition.
Try zipline crossover biceps workouts, which are easy to reduce weight.
Partial repetitions - the essence of the method is as follows, complete bending of the arms with a barbell or dumbbell, then unbend the arm only half and bend it again and do so until the end of the approach. This method focuses on peak muscle contractions and you can take more weight.
- these are the famous forced repetitions, when the last repetitions were given with great effort, with the help of a partner, you go beyond the pain in the muscles, the partner helps you to raise the barbell, slightly pushing it, in the place where you stopped, entering a dead center, you lower the weight themselves, slowly, concentrating on the trained muscles.
- Take a very light weight, about 20-30% of your maximum weight, with which you can do only 1 repetition. So, with this light weight, perform up to 20 repetitions, then resting for no more than 1 minute, again do another 1-2 sets. You will immediately feel how the muscles fill and increase in volume.
- Perform 1-2 warm-up approaches and immediately set a large weight, at which you can perform a maximum of 6 repetitions and no more. Then, after resting, reduce the weight so that you can do 8 reps, then 10 and 12. That is, you start not with increasing weight, but with decreasing it, entering from the back of the approach.
Apply these important tips and the question of how to lift the upper biceps will become irrelevant, you will increase your upper biceps, making it powerful and voluminous.