Muscles of the legs are the largest muscle group, to study which is the most time and strength. Many break the foot training for several days, but still it is recommended to highlight one day to the muscles. In this article you will learn how to pump up the muscles of the hip.
Anatomy of the muscles of the hip.
The structure of the thigh muscles is very complicated. Due to the weave of ligaments and muscle beams to our feet and ensures such versatile mobility. Now we will consider only the main muscle groups of legs, leaving behind the small muscles.
The muscles of the front of the thigh:
- Iliac muscle;
- Iliac lumbar muscle;
- Great Muscle;
- Long muscle leading;
- Thin muscle;
- Thigh strain;
- Four thigh muscles.
Why did we notice different muscles with different colors? And all because they are divided into groups in their similar functions and the same location.
The first five muscles (the muscles of the inner surface of the thigh) are located at the top of the leg under steam. Their main function is to bring the legs.
The thigh strain (green) is located on the outside of the hip under the femoral bone. Its main function is a leads to the leg.
Four-grade thigh muscle - Anatomy:
Four-headed muscles occupies the largest hip area, consists of four beams, each of which starts from the knee. Two side beams form familiar "droplets" above the knees, and two beams in the middle continue to the pelvis.
Muscles of the back surface of the hip:
- Bonding muscle thigh;
- Muscle semispension;
- Semi-dry muscle.
The main functions of the muscle data are the extension of the hips in the hip joint, bending the leg, the leads to the foot.
Exercises for General Development Beder
The first and most importantly exercise for the development of hips - squats with a barbell. This is a basic exercise, which for the most part is working for quadriceps, or a four-headed thigh muscle, but also uses all the muscles of the hip and lower legs. If you want to shift the focus on quadriceps, then under the heels put pancakes.
Technics: The correct implementation technique is vital in this exercise, since when it is violation, you can get the strongest injuries of the spine or knees. During the squat, the back should always be kept smoothly, and the pelvis will be drawn back. The knees should be rotated to the same side as socks. The head is in one line with his knees. The vulture should not lie on the neck or descend until the middle of the blades. The most comfortable and safe placement is on the trapezoid muscle.
The second overall exercise for hoping kicks. It also includes all the muscles of the hip, but more emphasis goes to the four-headed thigh muscle. Exercise allows you to isolate your back with the right technique of execution.
Technics: The simulator for bench kicks is regulated, so it is necessary to customize it (the slope of the seat and platform). The back should be completely pressed to the seat, the loin should not be broken. Performing benchmarks, the legs do not completely straighten, as the knee joint should not slaughters. You can adjust the load by putting the legs down, on the middle or up of the platform, wide or narrowly.
The next exercises for the integrated development of the muscles of the legs - attacks with dumbbells in the dynamics. That is, in such attacks we go, and not standing in place. As in the previous exercises, the focus is on quadriceps, but the whole leg develops.
Technics: Technically, this is a complex exercise, but useful. It is better to perform it with dumbbells, as this will help you keep your equilibrium. The back should be straight, legs bent under 90 degrees. Attaching on the leg, do not rest in the knee into the floor.
Exercises for the four-headed muscles of the thigh
One of the most common exercises for the development of the front of the thigh is the extension of the legs in the simulator. This is an insulating exercise that allows you to mostly work out the side heads of the four-headed muscles of the thigh, and this is the answer to the question "how to pump the medial muscle of the thigh?". Perhaps it is better for the medial muscle exercise and not find.
Technics: There are simulators with a back or without it. If there is a back, then adjust it so that the loin is firmly pressed. If there are no backs, try to keep your back straight. For fixation, hold the handles located along the edges of the simulator. Feet extension to the end.
How to pump up a four-headed thigh muscle isolated? The second useful exercise for this purpose is squatting in Gakk-simulator. This exercise allows you to isolate your back, which is convenient for many athletes. Also here you can sit as deep as much as possible.
Technics: The back should be closely pressed against the backrest of the simulator, the hands always hold on the locks. You can squat as deeply as possible only if you have no problems with your knees.
How to pump the back of the hip?
Speaking about how to pump up the biceps of the thigh, it is never worth released by this exercise - a lot of traction. Technically, the exercise is quite complex and traumaous. With incorrect execution, it can lead to different spinal injuries and a sharp increase in intra-abdominal pressure, which has its consequences.
Technics: It is necessary to perform with a straight back, the stomach must be pulled up, and the press is slightly tense. In order to mostly work the biceps beeder, it is better to perform a craving on straight or slightly bent legs.
The second exercise in the topic about how to pump up the hip back muscles - tilting with a barbell. This is an analogue of traction, but it is performed with a barbell on the shoulders.
Technics: The back should be straight, legs are also straight. Tases during the slopes we take back.
Another exercise in the list of how to pump the rear surface of the hip, - hyperextenia. It is done in a special simulator.
Technics: The simulator is adjustable, so install the rollers for fastening the legs. The knees should be half outside the support, the stomach above the pelvic bones - hangs freely. Go away with a slightly bent back to reduce the load on the lower back.
Last exercise for how to pump the back muscles of the legs - flexing legs in the simulator. This is an isolated exercise for biceps hips, which allows you to work best to work.
Technics: The angle of the simulator must be adjusted for itself, the knees must be a little extinguished outside the bench, and the roller should be placed on the heel tendon. During flexion of the legs, the pelvis should not be broken away from the bench. It is necessary to raise the legs two times faster than omitting, and it is not necessary to lower.
How to pump up the muscles of the inner part of the hip and thigh strain?
For the inner surface of the thigh there are a lot of exercises, but almost all of them are performed without burdening. We will tell you how to create the most qualitatively to the muscle group.
The first and second exercises on the thrust muscles of the thigh - bringing the legs standing in the block and laying the legs.
Technics: On the leg, put on a special cuff, hook for her carbine block. Take the leg to the side. Log in to the maximum.
Second exercise - laying legs in the simulator. This is an insulating exercise that will help the most qualitative to pump up the inner muscles of the thigh.
Technics: The lower back must be crowded to the back of the simulator, place to place on the holders. Loop your legs to the maximum and divor the maximum. On the last repetitions can be helped by your hands.
Exercise for thigh strain - breeding legs in the simulator. For this, there is a special simulator opposite to the previous one.
Technics: The lower back is closely pressed against the back of the simulator, the legs are placed on the mounts. Divide the legs as much as possible, do not bring them to the end together.
Another exercises for the thigh straighten is a lead in the block.
Technics: Put on the leg a special cuff, hook for her karabin block. Take the leg as much as possible by trying to keep the body smoothly.
Well, we answered your questions "How to pump up the inner muscles of the legs, the front of the thigh and the rear." Remember that to train your legs must not more than once every 6-8 days. Use as much exercises as possible for the best study of all thigh muscles.
The following problem area of \u200b\u200bfat deposits for women is the outer surface of the legs.
The so-called ears on the hips spoil the silhouette in the tight dresses and skirts, and from under the swimsuit, they look like completely nonappicing rollers.
Recall, we have already considered all the features of the elevation of cellulite from the inner part of the hip, and also made up top efficient loads for the front and rear surfaces of female legs.
Now it's time to break with the outer part of the hip. Deal with this problem zone better power and aerobic load complex With a deficit of kilocalorius. But remember! It will be easy to lose weight, remove volumes in one insulated area of \u200b\u200bthe body will not work. Perfect for training static exercises on the outside of the hip with various freezes.
Complete exercise execution can be increased by an increase in the number of approaches, the use of dumbbells or gymnastic expander. The latter should not be too big resistance - working 15-20 times the approach must be performed.
So, we present to your attention the most effective exercises for the outside of the hip at home.
Together with the outside, the inner side of the thigh is being worked out in this exercise. The complexity is average.
- Source position - Singing the rug, focus on straight hands, legs bent in the knees. If the dumbbell is used, put it in the place of folding hips and the legs;
- In the breath we take a bent leg to the parallel with the floor, fix the point;
- Return to the initial position.
How to remove the sides on the hips even faster? Use weighting.
At the end of the working number of repetitions, remove the burdation if it was used and 10-15 jerk movements in the same direction. After exercise to the other side.
A fun exercise that helps to effectively load the zone of the Galife and, like a bonus, buttocks. The complexity is average, dried with coordination check. To perform, you will need a stool with a soft seat, a bench. Also do not forget that hyperextenia is one of the most effective exercises for the buttocks.
About 5 options "Hyperextension" at home see here.
Execution technique:
- The starting position is the stubbie on the seat of the chair, we click on his sidewall, legs straight, feet together;
- On the breath, we make a push with my legs up, strongly straining the buttocks, i hang for a second;
- Exhaust, return to the initial position.
Read more on video:
Repeat the movement follows 15-20 times, with a break, in several approaches. Follow the lower back, avoid unnecessary inflection and stress in it.
Mahi lying on her side
You can do as lying just on the floor, and with the focus on the chair. The focus on the chair in this exercise will simultaneously use the inner surface at once on two legs - one in static voltage, the other in dynamic. Mahi perfectly burn fat between the legs. The complexity is high, it is necessary to control the position of each point of the body, do not rush to not damage anything.
Execution technique:
- The initial position is lying on the side, focusing on the forearm, the straight leg is located on the chair, and the straightened top is removed above the lowerhead;
- Inspoping by the Mach, with the legs withdrawn upwards as high as possible;
- On the exhalation we return to the original point.
Read more on video:
We perform 15-20 repetitions on one leg and turn over. We produce 2-3 approaches with a break in 30-45 seconds.
Note! In the same position, you can make the upper leg of Mahi not up, and closer to the body, bending it by 90 degrees.
Fallen forward
Functional dynamic exercise, acting both on the elaboration of muscles, and on their stretching.
Exercises for the outer and inner surface of the thighs, such as it, effectively help to lose weight through the bottom of the body and remove cellulite from the legs. You can step out the execution by dumbbells either by weighting agents.
You can additionally diversify it with jumps when changing the legs or a support of one side on the elevation.
About 7 different species "Vinda" look here.
- Source position - legs together, back straight, hands are lowered along the body;
- On the breath to step with the left foot back to the formation of the knee of the right angle of 90 degrees, the left is elongated and stretched;
- Return to the initial position and perform actions on another leg.
Read more on video:
You need to perform from 15 to 20 times per side, repeating approaches 2-3 times.
Caution! The knee of the bent feet in this exercise by no means should go beyond her sock. Otherwise, the wrong and traumatic burden on the joints will go.
Lunges in the direction
Static tension of muscles in these actions helps to actively burn fat and activate the growth of muscle fibers. Removes both the zone of halifa and hated rollers of the inner surface of the thigh.
Execution technique:
- Right position - legs wider shoulders width, straightened back, look forward forward;
- With a breath with the right foot to the right, following the knee not to go out for the sock and was perpendicular to the floor, the left leg is straightened, the sock and heel are pressed to the floor surface;
- On the exhale go back and repeat the effort on the opposite direction.
See more about video:
Additional calories will be burned, if after executing the lounge to additionally make max straight leg either cross-squat back. Combination better affects the problem area And faster pulls up.
Caution! Perform a high care and concentration of attention. Bundles that are just starting to get used to the loads, very fragile and any sharp movement can provoke a stretch or observation. If the region of the ligaments after training still hurts, make a light plugging massage and treat the warming ointment.
Squats in a wide rack
Excellent stretching of the outer part of the hip is obtained during wide squats. Multitasking plie covers the battlefields with fat and on the buttocks, the inner, front and back of the hips, as well as an excellent exercise for Slimming ICR. The complexity is average that is easy to increase the dumbbells, weights, or simply instead of stopping on the heel climb on socks.
Execution technique:
- Source position is a direct back and a wide laying of legs with deployed socks;
- Inspoping, slowly lower the pelvis to the parallel with the floor. Watch your knees did not go beyond the socks, otherwise we make a rack wider. Lower back, buttocks straggle;
- Exhaust, get up in the original position.
Read more on video:
Take 10-12 repetitions, break 45 seconds and repeat the circle 2 more times.
Source: http://prostofitness.com/dlya-pohudeniya/uprazhneniya-v-domashnih-usloviyah/bedra/dlya-vneshnej-storony.html
How to pump hips: two solutions
Most women who came to the gym are primarily interested in the coach, how to pump hips. What does it mean to "pump up"? Make thighs slimmer, more proportional and harmonious, get rid of declarations and increase muscle tone - here is our task. We offer two options for the elaboration. Choose one that best matches your goals.
Isolated exercises plus cardio
All exercises must be performed by 12-15 repetitions, 3-4 approaches. Rest between approaches is minimal: not more than 40 seconds. Alternatively, you can make the exercises listed below the circular training, that is, 1 approach is all the exercises in a row without rest.
Warheading back
Performance options: in the crossover, in the simulator or with a weight loss. Stant smoothly, draw your stomach, mind your hands in the support and exhale Mach back to the leg.
Do not move or make sure the jerk in the lower back. At the maximum effort point, make a second pause and smoothly on the inhale, return to the starting position.
This exercise will help you both pump hips and improve the shape of the buttocks.
Feet
The exercise is similar to Maham back, with the only difference that standing to the simulator or support is needed sideways. It is extremely important to control the fixation of the pelvis and the lower back. With the right execution, the exercise perfectly works out the external part of the hips and buttocks.
Flexion of legs in the simulator
Effective exercise for studying the back of the thigh. During the execution, keep the foot on the width of the shoulders, and the socks are stretched on yourself. Do not forget to make an exhalation on an effort.
The extension of the legs in the simulator is not needed by most women, since with the weak muscles of the back surface of the thigh, the pronounced quadriceps only stronger violate the proportions. It looks very ugly. The front surface of the hip is enough loads on the cardiotryman.
Slow and breeding legs in the simulator
This is an indispensable superserve for all who are interested in how to pump hips. Begin should be with the information. As soon as 15 repetitions did, right there, without rest, go to the breeding simulator and make another 15 repetitions. Such supersets need to be made 3-4 approaches. In these exercises, it is also important to control the fixation of the lower back and take a pause at the maximum voltage point.
In the breeding simulator, it is not necessary to pressed the housing to the back. On the contrary, than you are closer to the edge of the seat, and the farther forward your knees are put forward, the better you feel the work of the muscles.
Hyperextenia
Hyperextension - extension of the hull on the bench. Stopping stop - heels together, socks as much as possible apart.
After completion of the power training, you are waiting for a card reader. Track, bike or stepper - not fundamentally. At least 20 minutes must be scattered. About why it is necessary, read in the article "Power and cardiotrans: how to combine them?".
How to pump hips: basic training
We perform 3-5 approaches with such weight so that you have enough no more than 10-12 repetitions.
- Squakes with a barbell on the shoulders - an excellent exercise for those who want to have round taped buttocks and slender hips.
- Half legs lying. Also forms the muscles of the hips with less than in squats, the load on the back.
- Drops. This exercise forms the buttocks, the muscles of the front and rear surface of the hip. Function technique forward:
- Source position: standing, legs together, back straight.
- Make a right foot wide step forward, putting a foot first on the heel, and then completely on the floor.
- Bend both legs so that the right thigh becomes parallel to the floor, and the left knee of the floor did not touch.
- The back should not succumb to inertia and bend forward.
- Do not carry the body weight on the front of the right foot and do not take the knee forward behind the foot.
- On the exhalation, push out the heel from the floor and return to its original position.
How to distribute the load by day
If you have the opportunity to train your hips twice a week, make one basic workout without Cardio, after it should be a day off, and one lightweight. For example, Tuesday is an isolated work and a cardiovant, Saturday - base, Sunday - a day off.
If you train your legs once a week, then choose the option that more matches your tasks: lose weight or add muscle volumes, or combine. Remember that basic exercises always go at the beginning of a workout, and we are improving the problem areas at the end.
Source: http://hardtraining.ru/189-kak-nakachat-bedra.html.
Before starting the exercise, heals the muscles with a small warm-up to prepare them for the load. This will help during training to avoid stretching. You can make a few squats with dumbbells, jogging or jumping on the rope. Even the usual walking for five minutes is suitable.
Put your hands on the belt and make Mahi foot aside as high as possible. At the same time, the foot should remain straight, and the body is to match the vertical axis as much as possible. Do not lower the foot on the floor after each jerk, if it is to hang up for a while in a vertical position, then the muscles will strain more. Repeat the same actions with the other foot.
Lie on the right side and put the left foot bent in the knee. When performing the exercise, take the stop on the right elbow. Raise straightened right leg up. Turn over the other side and repeat the exercise with my left foot, bending the knee and putting the right forward.
Attention!
Stand in the cat's posture. Bend one leg, get it under yourself, pressing to the stomach, and then straighten up, reducing back until it forms a straight line with your back. Return the leg in the original position and repeat the same with the other foot. Watch your foot straightened one line. This is one of the most effective exercises to strengthen the thigh muscles.
Put the legs wider shoulders and twist your hands with dumbbells in front of yourself. Imagine that you have a chair somewhere from behind, and try to "sit down" on it. The hands at the same time stretch forward, and the legs are in a semi-bent condition. Return to the starting position.
Put your hands on the belt and perform your legs forward legs. Try not to bend either a support leg nor the one that Mahi do. After you repeat the same with the other foot, and then make mahs back.
Sit on the floor and spread the legs to the sides. Insphat and pull hands up. On the exhale, lean towards one leg and delay in this position for a few seconds. Straighten your back and now lean to the other leg. Then lean forward and reach your hands as far as possible. Relax the muscles and return to its original position.
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Hello everyone, my name is Alexey Romanov, I am 45 years old, I live in Moscow. A year ago, I decided to put my body in order, weight and lifestyle.
Without diets and operations for four months, I was pretty threatened at the same time at the same time I lost weight from 84 to 75 kg, thereby turning from the office plankton with the first degree of obesity in a successful man with athletic physique.
I think, percentage of 90 male people around the world (if not more) ever wanted to become if not Schwarzenegger, then at least Wang Damm? I also wanted. Of course I was not neither the other.
Firstly, because I had a thick loser since childhood, secondly, because everything my attempts to pump up the sinks and get rid of extra fat folds failed with a crash .
For three months from the fat man I turned into an athlete!
I'll tell you immediately, I never friend about sports. I remember, while studying at the institute I tried to start doing in the gym, but at this stage everything ended. Looking for a month, I left there in the same thick and slow, which I started.
Years passed. Folds on the Bureau gradually arrived. Ros and "Rescue Circle" on my waist. I mentally told myself that all these are little things and from day to day I disgrace with this disgrace. Just do this cake. Or finish with this plate of dumplings ...
I finally realized that the case was rubbish, when obesity can no longer hide behind a blank t-shirt and free clothing. Watching himself in the mirror I saw only belly above the belt, fat on the sides, the third chin, etc. I realized that my body was far from the ideal, but I could not take myself in my hands.
With each scored kilogram, I became more closed and uncommunicative, my friends gradually began to turn away from me - of course, to whom the company is interested in a complex fat man. What can we talk about relationships with women! With my appearance, I not only did not attract women, sometimes I scared them!
When my weight reached a "critical mark" in almost 90 (!) Kilo (this is with my little height) i firmly decided to lose weight and pump !
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The question of how to pump the inside of the hip is quite complex and controversial. At various times, the opinion about the same exercises are really well helped, there was a different opinion.
The most effective exercises for the inside of the hips were very unexpected.
How to pump up the inside of the thigh?
Exercises for the internal muscles of the hips to achieve results are important to perform regularly, every other day or every day, depending on your well-being. In addition, they are important to perform correctly, otherwise they simply do not give the necessary effect.
In fact, it is possible to pump the inner surface of the thigh by performing only one exercise - but performing it correctly.
This is a magical exercise - squats with a barbell, but not in normal form, but in a somewhat changed.
However, an integrated approach, as in any business, gives faster results, so if it is for some more approaches of other exercises, the effect you will notice much earlier.
How to pump up the inner muscles of the thigh: squats with a barbell
We will analyze in detail how it is necessary to perform this basic exercise that will quickly make your legs tightened and beautiful.
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Powerful, developed, relief quadriceps can provide you with a victory in the competition of bodybuilders, highlighting you from the total mass of the participants. Pump the quadriceps that you always dreamed about, using the following exercises!
Turn your brilliant quadriceps into powerful poles!
Powerful, developed, relief quadriceps can provide you with a victory in the competition of bodybuilders, highlighting you from the total mass of the participants. They distinguish a harmonious, proportional, beautiful body from an aesthetic point of view from a body shaped apple with heavy riding and thin legs.
Of course, we cannot all have quadriceps like professional bodybuilders, but we can pump large, powerful, proportional and relief muscles that will impress in any case.
Do not lose time now in order to do not regret in the future that you have not sufficiently train quadricepsies or paid a little time. You will not even imagine how many athletes are soared in summer in pants in the gym, only to hide the results of insufficient perseverance and discipline when pumping the four-headed thigh muscles.
Do not lose time now in order not to regret in the future that you have not sufficiently train quadricepsies.
The quadriceps accounts for a very large volume of muscle mass of our body. Their training is very complex and requires a lot of time and effort to build at least a few grams of muscles. Intensive pumping of the four-headed thigh muscles will allow you to develop the whole body thanks to a natural surge of growth hormones and testosterone.
When performing, let's say, squats the body uses a huge amount of muscle to raise weight up - quadriceps, biceps hips, back, trapezoid muscles, shoulders and muscles of the abdominal press all participate in movement and / or weight balancing during raising. This means the overall development of the muscles of the whole body, which contributes to the formation of a common powerful type.
You must ask yourself a question: Do I need it?
More details
In order to know how to pump up the muscle hips, it is not necessary to get involved in bodybuilding. To have a pumped body, it is enough to visit the rocking chair and observe proper nutrition. In addition, the beautiful body is often the option of a healthy lifestyle, because thorough pumping of muscle fibers is the present indicator of self-discipline.
In order to have embossed beads, it is enough to do several exercises. And most importantly, it must be remembered that beautiful legs can be shaped regardless of genetic predisposition, physique or growth. To do this, you need to carry out regular training for all thigh muscles
Anatomical structure of hips
So, before starting to actively train on a rocking chair or at home, you need to remember boring, but useful anatomy. To obtain beautiful pumped hips, you should separately pay attention to all components of the muscles:
- Quadriceps (four-headed muscles) is the outer part of the hip. It is considered the strongest muscle in the whole body.
- Biceps (double-headed muscle) is the rear surface of the hip.
- Driving muscles - the inside of the hip. This group is the most difficult to reach, and therefore it is more difficult to pump it. It is on this group that it is absolutely all athletes who chase athletic buildings.
Unlike some anatomical differences between men and women, these muscles do not have differences in the structure. In both floors, the thigh muscles can be downloaded to the same training program. All over the world, the main and popular exercises include squats and lunges in different variations, flexion and extension of muscles in the simulator, press and traction.
Pumping four-headed muscles
Since the thigh quadriceps is the most powerful group, it pumps it very hard, because consists of 4 muscles. The only advantage of this muscle is what it participates in most exercises. The main purpose of this group is the extension of the knee in the joint.
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Source: http://myhomefitnes.ru/post/8501-kak_nakachat_vneshnyuyu_chast_bedra.
How to pump up the inside of the thigh? - magazine about diet and weight loss
The inner part of the thigh in women is often the most problematic zone. How to pump the inside of the thighToday we will tell you here on the site dietmagazine.ru. Regular classes, namely - at least three times a week, will definitely give results, and in a month you can take a fresh look at your reflection in the mirror.
Exercises in order to make legs thin, as previously mentioned on our site, it is best to spend in well-ventilated rooms. For a better mood, you can include your favorite rhythmic music, which classes will be cheerful. First try to make a convenient schedule of classes, then the results will not make it wait.
You need to start with a warm-up, to warm up the muscles that you want to pump up, as well as to prevent their stretching during exercise. As a workout, you can use walking on the external ribs of the feet for 3-4 minutes. After that, more like a few minutes, raising the high knees.
The muscles of the inner part of the thigh can be administered and any one exercise, but if approaching it is comprehensive, the result will appear much faster.
Of course, that the effect of exercises was even better, you need to follow the rules of useful nutrition, perhaps adhere to the diet, which can also be found on the sitedietmagazine.ru site.
Below are the exercises and answers to the question "How to pump up the inside of the thigh."
Exercise 1. Raising legs lying on the floor
These are simple and effective exercises. As you already understood, you need to perform them in the position of lying on the side. One feet bend in the knee (the one that rests on the floor), we support your head.
Gradually, you need to lift and slowly lower the leg, while not bending the knee. It is better to repeat the movement up to 20 times for each leg.
To increase the load, increase the number of approaches with each occupation and you can greatly pump up the inner part of your hips.
Exercise 2. Mahi on the parties
For this exercise you will need a chair or another support. Stand up at a distance of approximately half the meter (on an elongated arm) from the support, take it with your hand and slightly tickle forward. Next - take the foot to the side and back.
The exercise should be done slowly, as well as the previous one. It is necessary to make 15-18 repetitions and go to the exercise for another leg.
Regularly making these movements, you will be able to advise your friends and girlfriends on the question "How to pump up the inner part of the hip."
Exercise 3. Ssed by car
In the gym, a very popular exercise for podaching the inner part of the hip, was squatting with a barbell. Naturally, for this you will need a bar or an object that will replace it. Exercise is performed from the position standing, the legs are placed a little wider shoulders, the feet are divorced to the sides.
You need to take the rod, placing it, thus on your shoulders. Sat on the breath, while taking the buttocks back. It is not necessary to embroider not deeply that the knees would not form an angle less than 90 degrees. Laundry in the sitting position for 2-3 seconds and smoothly go back to its original position.
Repeat 12-15 times.
Exercise 4. Stretching
To achieve the desired result, you should not just swing the muscles, it is also necessary to stretch them.
How to pump up the inside of the thigh? Do not forget about stretching susceptibility!
To pump the inside of the hip, also spend a stretch. Next, several stretch exercises will be presented:
- Sit down to the floor in such a way that your legs would form the letter V. back hold straight, straining the muscles of the press, and stretch forward to the legs. Each time you need to bend deeper and deeper, which will provide better muscle stretching.
- Sitting on the gear of the legs of the legs in the knees, pressing the foot alone to the other. Knees need to be divorced to the sides, slightly pressing on them, press legs to the floor. Gradually, try to fully press the outside of the legs to the floor, in this position there are several seconds.
- Exercise "Frog". Lagged on the back, closing the feet and tighten them, as far as you can, closer to the groin. Length in this position for 10 seconds or more.
- In order to pump up and stretch the inner part of the hip, they are also suitable for attacks from childhood. Stand straight, right leg away back, and the weight of the body moves to the left and bent it in the knee. Gradually dropping down, strain the muscles of the hips and buttocks. Length in this position for a few seconds and repeat the exercise for another leg.
What would take such a "feat" in a short time how to pump the inside of the thigh And give your feet well-groomed, beautiful shape, you need to perform all exercises correctly and slowly, do not need to do sharp movements. You can do it for yourself, because the legs are one of the most attractive parts of the female body!
Learn how to make the top of the biceps, spectacular looking from under T-shirts, important tips and recommendations for pumping biceps.
The muscles in our body develop unevenly, it depends on genetics and training techniques, sooner or later the question arises to pull the concrete muscular group so that it does not lag behind others.
For example, if they are lagging behind, besides the traditional, add to the sides if it is the upper muscles, then you should include in the training program, with the back of the thigh back, add bending legs.
But as soon as the case applies to the biceps, the task is more complicated , the spectacular top of the biceps - depends on the short headAnd she is hidden under the external. Short is closer to the body, so it is called the inner, and the hands are long outside, so it is called external.
The main thing when working on biceps, this is a width of grip, the wider grip, the more turns on the work short head, the stronger the external one.
Also, the position of the hands is also not important than you instill your hands when working with a barbell or dumbbells, the more the external part of the biceps works, the less extension, the stronger the emphasis shifts to the inner portion.
The following will be set out important rules, for targeted elaboration of the short biceps head:
1. Properly distribute the load by day
I will say right away, biceps refers to small muscle groups, so it is faster than large muscles as a back, chest and legs. Therefore, the biceps can be trained more often and more intense.
But this does not mean that it can be downloaded almost every day, it is not worth loading the biceps on Monday, on Tuesday, the back, and on Wednesday, biceps, your hands will not fully restore, since any exercises on the back decently load your arms.
If you train your hands 2 times a week, we pay attention to heavy basic exercises in the first training session for a short and long section of the biceps, and the second devote exceptionally isolated exercises to the inner portion. In addition, change the position of grip, hands, tilting bench, use more diversity so that the exercises on the 2-bit training sessions are repeated.
2. Download biceps after the back
This is an excellent solution to the problem, when immediately after the back there is a load on biceps. Usually, all traction exercises are basic, so hands get so serious load, which includes all the muscles.
Therefore, after training the back, you should finally touch your hands to maximize the muscle hypertrophy and bring the feeling to full.
Just do not think to do on the contrary, biceps, and then thrust for the back, otherwise your back will work somehow, the strength will fall, and the grip will weaken.
3. Start your biceps training with the base
First of all, pay attention to the rod climb on the biceps standing, while using a wide grip, this basic exercise includes a maximum biceps loading it to the smallest muscle fibers.
Expose a hard one to make 6-8 without disrupting the technique of movement, at the very end of the exercise you can use, slightly rejecting your back and how to throw up the rod up, omit slowly with a feeling of complete burning.
4. Concentration on the inside
Separately isolate the load and 100% to send it to the short muscle will not work, but aiming to pump the inner plot and 
you can raise the top of the biceps, with a different grip, tilt angles and different body positions.
After they made a heavy base exercise with the bending of the hands, the time itself to concentrate the maximum load in the inner plot, this is achieved due to benches on the bench, flexing on and flexing on.
Express the weight to be able to perform 10 repetitions, try to use different angle of inclination and body position every time so that the muscles receive a variety of load, this will allow you to constantly load different muscle areas, all this will increase volumes.
5. Do not be afraid to improve exercise
On the same bench of Scott, it is usually done with the help of an E-shaped rod, embed a variety using a straight neck, dumbbells, weight. The usefulness of the weights is that it scrolls a bit in hand and the weight is aiming for the biceps, while reducing the load on the forearm.
Please note when you raise the dumbbell, usually take the center of the handle, it is convenient, but to shift the load on the inside of the hand take the external grip, that is, the grip rests on the damn closer to the outside of the dumbbells to bend the hand, you felt the load shift on Internal plot.
Try to put a gymnastic bench at an angle of 45 degrees, pour on it with a breast and follow the bending of the hands, for example with dumbbells, you will immediately feel like almost all the load goes to the top of the biceps.
6. Use training to failure
Choosing the right exercise for hand training, this development of success is only 70% to extract the maximum benefit, it is necessary to use a variety of training techniques. It is necessary to use them in the last 1-2 approaches of the exercise, the most common to the pumping of large hands use:
- They are also called step, the principle is simple, perform weight rise by 10-8 repetitions, further reduce burden by 25% and do it again 10-8 repetitions again, further decrease by 25% and squeeze the same 10-8 repetitions. Continue until the muscular pain gives no bending, and the weight in the hands will be minimal. The weight at the end may be 2-3 kg., And you will not be able to make a single repetition.
Try the training of a biceps in crossovers using a cable, it is easy to reduce weight.
Partial repetitions - The essence of the method is such, fulfill the full bending of the hands with a barbell or dumbbell, then instill your hand only half and bend it again and do it until the end of the approach. This method is concentrated on peak cuts in muscles and weight can be taken more.
- these are famous forced repetitions, when the last repetitions were given with a huge effort, you are with the help of a partner, go beyond pain in the muscles, the partner helps you raise the bar, slightly pushing it, in the place where you stopped entering the dead point, omit the weight ourselves, slowly, concentrating on the training muscles.
- Take a very small weight, about 20-30% of your maximum weight, with which you can do only 1 repetition. So, with this low weight, perform up to 20 repetitions, then resting no more than 1 minute, take another 1-2 approach again. You will immediately feel like muscles pour and increase in volumes.
- Perform 1-2 warm-up approaches and immediately exhibit a lot of weight at which you can perform a maximum of 6 repetitions and no more. Next, rested, reduce the weight to make 8 repetitions, then 10 and 12. That is, you are not starting with weight growth, but with its reductions, going on the opposite side of the approach.
Apply these important tips and the question how to raise the top of the biceps will become insignificant, you will increase your top of the biceps, making it powerful and volumetric.
It is not surprising that fat deposits are very often on the hips. Exercises for the outside of the hip will help to cope with this problem. You can exercise at home or in the gym. With regular exercise execution, the result will come in 4-5 weeks.
Basic complex
How to pump hips and get rid of "ears" on them? Start you need from basic exercises. They will help work the muscles of the hips and buttocks and give the body athletic and beautiful shape. The basic exercise complex is best fulfilled in the first half of the day. Training should include:
- 1. Lifting and disagreement of the hips.
- 2. Mahi legs.
- 3. Lifting legs.
- 4. High movements.
- 5. Foot wiring.
To perform exercise №1 you need to lie on the side. Change your hand in the elbow and go on it. Other hand disappear. Bend the legs in the knee joints at right angles. Making exhalation, lift the leg as high as possible. Try to keep it at the top for 2 seconds. On the breath lower it and take the original position. The complicated version of this exercise is the leading feet back. Such a movement is aimed at training the outer part of the thigh.
When lifting and assigning the thighs, make sure that the shoulders and the pelvis are on the same line.
The initial position for exercise No. 2 is lying on the back. Hands place under the buttocks. Doing exhale, lift one leg, and lower the breath. To study the front of the thigh, the working foot should be smooth. Over time, Mahi can be complicated by increasing the amplitude. Performing Mahi, try not to help yourself a deflection in the thoracic department.
Exercise number 3: Lie on the side and go on the elbow. Raise the working leg and wrap it with your hand in the ankle area. Doing exhalation, raise another leg. The outer surface of the hip will work if during the rise of the legs of the foot you will pull on yourself.
Basic exercise for the east of the thighs is the rise of the hips lying on the stomach. Hands straighten along the housing, spread the legs on the maximum width and bend a little in the knees. Try at the same time raise your legs up and tear the feet of the floor. Socks should draw up. To avoid unnecessary load on the lumbar department, try not to strain your back and neck muscles.
To perform exercise number 4, stay in the same position. Legs cross in the ankles and bend a little in the knees. Making exhalation, break the hips from the floor.
Exercise number 5 is performed in the lying position on the back. Divide your legs as wide as possible. Take ankle in your hands and try to lower the legs to the floor. Do not jerk and sharp movements, otherwise you can stretch the muscles.
To carry out such training follows 3 times a week. It is necessary to repeat each exercise 20-25 times.
How to remove fat?
Get rid of external fat from the outside of the hips will help climbs from the position on all fours. Try to lift the lower limbs at right angles at the maximum possible height. As soon as you feel a little burning in the muscles, hold this position for a few seconds. You can continue to do exercise. The number of repetitions should be 25-30 times per thigh.
Lie on the side and keep your elbow to the floor. Raising the leg up, try to keep the muscles intense. Turn over the other side and repeat the movement with another foot. During this exercise, not only the muscles of the thighs, but also the abdominal muscles are being worked out.
Source standing standing. Throw one thigh forward yourself. Make a quit and try to drop as you fine so that the knee touched the floor.
The external and inner sides of the thigh are well studied during squats. From the position standing on the breath, quiet until the hips are on the same line with the floor. Legs during squats should stand on the width of the shoulders with a bit diluted socks. If this is given too easy, then you can take small dumbbells.
Get rid of extra centimeters on the hips will help the assignment. To do this, at the bottom point of the squat with dumbbells, move the weight of one leg and take the other to the side. Try to do the exercise slowly and not swing.
The lateral muscles of the thigh are well studied and fat is burned while running on the spot. When you run, do not knock down very legs. Repeat running in place several times 2-3 minutes.
Lie on the floor and go on the elbow. Bend the top foot and put on the floor in front of you. Another should remain straight. Raise the bottom leg on as high as possible. At the highest point, fix the position for a few seconds. If such an exercise is hardly given, then you can perform it at the first time with a bent upper leg at a large angle.
Training with the ball
If small "ears" appeared on the hips, then you should not be upset. The muscles of the legs are the most connectives, and with regular training you can retire to your legs, and reset the extra centimeters in the girth. You can exercise both in the fitness center and at home. Today, classes on phytball enjoy popular.
Stand your back to the phytball and pull your hands forward. Raise the work foot foot and hold it above the floor at an altitude of 15-20 cm. Then slowly bend the knee to another and make a critic, while the buttocks do not touch the ball. So that the phytball does not slide under the weight of your body, it can be put in the corner of the room.
Exercises should be done 7-10 times each leg. Over time, you can increase the number of repetitions. For complication of priests, you can raise limbs to a height of 20-30 cm or use the phytball smaller size. You can use dumbbells for weighting. The ultimate goal is to perform profound squats without a ball on one leg.
Hang the ball about the wall. Fitbol can be concerned only at 2 points: with back and buttocks. Spread your legs. From this position, raise the hips until the body forms a flat line. Perform this exercise should be with a stressed press and legs. The torso must bentified in the hip joint. Hold this position for 3-5 seconds. You can continue the exercise. First time repeat it 10-12 times. Over time, the number can be increased to 20. Such an exercise perfectly strengthens the muscles of the hips, press and back.
Well burns fat cells and strengthens the muscles of the exterior of the hips next exercise. Lying on the side, go on the elbow. Lower the feet on the ball. On the breath, take off the hips from the floor and try to straighten the body into a flat line. If it is hardship, you can choose a smaller ball.
Lie on the stomach. Fitball should be at the level of the hips. Hold your equilibrium with hands. Raise alternate limbs up. The foot can be smooth or bent at right angles. Repeat 15-20 times each leg.
Classes in the hall
Strengthen the muscles of the outside of the thigh can both in the gym. The most popular exercise is the reduction and breeding of legs.
The advantages of such training are: suspended muscle tightening, strengthening the inner and exterior of the hip, improving the posture, decreased injuries that are associated with the weakness of the muscles of the lower extremities.
Despite the simplicity of the simulator, many manage to perform exercises are incorrectly, therefore the result remains zero. In order for the result of the workouts to please you, it is necessary to follow the rules.
First, set the working weight on the simulator and adjust the width of the saddle. In case of information and breeding legs, the back should remain smooth. Hold on hand by hand. Bend legs at right angles.
In exhalation, slowly reduce the thighs. When contacting rollers, hold the position for 1-2 seconds and proceed to dilute.
Movements should be smooth, without sharp jerks. Observe a small gap between the dilution and the information of the limbs. Do not make extra movements and disintegrate. In this case, the load will dissipate. If the exercise is easily given to you, then you can increase the amplitude of the breeding of the legs.
There are 2 types of simulators when you need to train:
- 1. In the sitting position.
- 2. In the standing position.
Unlike a sedentary, the standing simulator has its advantages. It not only worries the muscles of the outside of the hip, but also contributes to the acceleration of blood circulation in the region, as well as the enrichment of oxygen muscles.
Feet in a standing simulator are put on special steps. When performing the exercise, hands should be kept behind the handrail. Dilute the lower limbs to the side should simultaneously.
No less effective is the stepper simulator. He trains the muscles of the hips, legs and buttocks. When developing muscular strength, you can strengthen the resistance of pedals. Do not overdo it on the simulator, as you can stretch the ligaments of the knees.
The universal simulator in the gym is a treadmill. She trains all muscle groups.
To study the muscles of the lower part of the case, it is also well engaged in the exercise bike.
You can adjust the level of complexity on these simulators yourself. If there are injuries of the musculoskeletal system, it is impossible to do without a trainer.
Have upset again, having tried narrow jeans? It happens that the weights are visible on the scales, and in the mirror - too massive hips, "ears", flabby, fat.
One diet body here will not help. You need to give tone muscles and speed up metabolism. In general, you will have to do fitness, in particular, to include in your program exercise for the outer surface of the thigh.
Naturally you think that the side surface will become slimmer from some special movements. Do exercises on the outside of the hip and only them - a typical "folk" idea. In no fitness directory you will not even find this outer surface. The muscles of the thigh are traditionally divided into the muscles of the front, medial and rear surface. We are interested, oddly enough, it is the "front": they work in conjunction with a small strainer of wide fascia when you perform exercises for the outside of the hip.
Fat deposits on the side of the legs, which are also called "ears", cover part of the quadriceps and tailoring muscles. And most often - and some of the engineering muscles at the place of their attachment to the hip joint, and part of the thrifter muscle of the thigh. What to wave? Usually look for exercises from the ears - a rather ungrateful undertaking. What you find is hardly seriously improving a general view. For effective weight loss in the hips, it is necessary to reduce the total percentage of fat in the body and pull out all the muscles of the legs.
The best exercises to remove the ears on the hips - mix of power, leaping and aerobic movements. There are only 7 exercises, while your foot training will fit in 20-30 minutes with a warm-up and a clinch, but the visible result can be noticed after 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to do: It does not matter - in the morning or in the evening, most importantly - at least an hour after eating. You can include these movements into your own power plan by completing them at the beginning of the workout. Do not make a set of exercises on the outside of the hip on the day of cardiotrans, because most of them load legs so that you will not be able to run or even walk with complete return.
Equipment: Timer (probably there is in your phone), rope, 2 dumbbells at 5-10 kg (if needed easier, it is better to do quite without weight), rubber rug under the foot for jumping, sneakers.
How to do: Perform an exercise one after another. We put the timer so that the first call sounded in 40 seconds, the second after 20. The first exercise is done within 40 seconds, and then "by text". At the end of the circle, resting 60 seconds, repeat 4-5 times. We warm up jumping on the rope for 5 minutes. In the final, we carry out the "corner", "boat", "cat" from the bodyflex, and with breathing.
Exercise 1. Captured Classic
Time: 40 seconds
Why: pulls all the muscles of the legs, burns the mass of unnecessary calories, heats the strain of wide fascia, protects against injuries
We stand in the position of the legs on the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the housing. Sit up to the parallels of the hips with the floor so, as we sat on a low chairs. Get up on exhale.
Exercise 2. Pliometric cried
Time: 20 seconds
Why: burn fat
Throw the dumbbells, we do the same, only at the point of the "hips parallel to the floor" sharply jump up, and then gently launder on the front of the foot. We do not extend the knees completely, and do not strive to accept the "skier's posture" (artificially parallel foot).
Exercise 3. Captured with a deferment
Time: 40 seconds
Why: Strengthens all the muscles of the legs, plus the insecurate training strains of wide fascia
We carry out the satisters, dumbbells in the hands, at the bottom point tolerate the weight on the left leg and, getting up, we take the right thigh clearly right-up. Imagine, as if the leg should be lifted up the wall, do not seek back and forth. We repeat, alternating legs.
Exercise 4. Kick-Side
Time: 20 seconds
Why: burn fat
Warm games? Yes, it is it - commit alternate quick blows to the side. Bate the heel, not to the toe. At first, slightly shift the body to the left, we carry the weight on the left foot, pull the press, tear down the right leg, we take it to the right, bring the heel to the buttock, bending the knee, from there - the pitch of the heel of the Welcome. We repeat.
Exercise 5. Sideburn
Time: 40 seconds
Why: You wanted exercises for the outside of the hip?
We lie down on the floor to the right side, put the left hand with the dumbbell lay down along the housing, slowly assign and give the thigh up.
Exercise 6. Running with a high knee raising
Time: 20 sec
Why: burn fat
Get up and arrange a small jog, try to do everything gently, do not knock your feet
Exercise 7. Jumping on the rope
Time: 40 sec
Why: maximize the consumption of calories
We jump as it is convenient for us, the main thing - we will not extend the knees completely, do not forget to breathe, and do not have a flat foot.
After completing all seven exercises, make a minute break and start again from the first one. Total you should get 4-5 approaches.
Summary
Surprised? You probably read on other sites about lighter exercises for the outer surface of the thigh. Why complicate? The most radical fitness profits recognize only squats with weight of burdens from 50% of the weight of your body as an exercise on the outside of the hip.
The problem is that 80% of fitness coaches with training in the field of anatomy and physiology will make the client make complex movements that consume many calories and work with legs as with one whole. And the advisers from the Internet will recommend leads to the leg feet as a better exercise for the outside of the hip.
The truth is that fat deposits and flabbiness are a consequence of the absence of tone not only quadriceps (this is just found rarely), but also the muscles of the buttocks, the elaborator of the hip and other muscles. So exercises from the ears work only when they use the whole "bottom".
Well, the notorious hips leads are a panacea from fat, which works if a person is sitting on a super stroke low-calorie diet. In other cases, they allow me to burn too few calories.
By the way, even truly heavy workouts do not give you the right to increase the calorie content of the diet at times. Training in our plan, eat as usual. Who does not know - it is an average of 1600-2000 kcal, depending on growth, age and weight.