The condition of the thigh muscles occupies the minds of many women and men. After all, having fit and slender legs is wonderful. And in order to achieve the desired result, you need to carefully and persistently exercise. Moreover, it is precisely those that are aimed at strengthening the muscles of the thigh.
It is necessary
load (dumbbells, book and other options)
Instructions
Step 1
Since the thigh has as many as four muscles, for general strengthening you need to pump each of them separately. So, for example, one of the exercises to strengthen the back of the thigh looks like this. Starting position - lying on the floor on your stomach. The legs need to be secured with some object that will cause sufficient backward traction, for example, a special gymnastic elastic band, which is tied so that it will constantly pull the legs back. Then bend both legs together as close to the pelvis as possible. When performing this exercise, your goal is to overcome the force of gravity, due to which the pumping effect will be achieved.
Step 2
You will also perform a fairly effective pumping of the thigh if you tie a load to your leg. Stand in front of a wall or other support. The essence of the exercise is that you are standing right in front of the obstacle, one leg is on the floor, and the other (the one with the load) is taken back. Then gently return to the starting position. After the required number of repetitions, change your legs.
Step 3
Strengthen the front of the thigh using the well-known exercise - squats. The starting position is standing straight (it is possible at any support). Slowly begin to squat and also gently return back to the starting position. If you also add strength elements, for example, a barbell or dumbbells in your arms, the exercise will be more effective. However, you only need to do this if you are already sufficiently prepared for such loads. Otherwise, you can only harm yourself.
Step 4
You can also swing the front of the thigh while lying on the floor. Take some weight (even a fairly voluminous book can serve them), lie on your back, stretch your legs perpendicular to the floor, put a weight on your feet and begin to slowly bend your knees. Then unbend back.
Step 5
Do lunges forward, while using the weight in your hands. Starting position - standing straight, legs should be located strictly along the width of the heel. Place a weight on your shoulders, for example, lower your arms with dumbbells on them. Now begin to "step" forward alternately with each foot. The step should be such that the leg is bent at the knee in a right angle. Return to starting position.
Step 6
A squat-like exercise will help you pump your inner thighs. However, the way to do it is slightly different. Stand with your legs wide apart from each other, your feet should also look to the sides. Take the weight and place it behind your head and onto your shoulders. Start squatting.
Step 7
The outer part of the thigh gets its portion of strengthening from performing all these types of exercises, since the load falls on it when performing any workout.
