The inner thigh gives women a lot of grief. It is here that fat accumulates in the first place and cellulite becomes noticeable. And male athletes can also complain about the difficulty of working out this muscle group. Meanwhile, there are a number of exercises designed to tighten the medial thigh muscles and make them stronger.
It is necessary
- - barbell;
- - burden on the ankle;
- - gymnastic mat.
Instructions
Step 1
Stand up straight, place the barbell on your shoulders. If you use dumbbells as a weight, hold them in your freely lowered hands. Put your feet wider than your shoulders, turn your feet outward at an angle of 45 degrees. It is this positioning of the legs to provide a load on the internal muscles of the thigh. Slowly lower yourself down. Try to keep your torso straight and not tuck your knees inward. When you descend to the level of the vertical position of the shins, the main work should be done at the expense of the hip joints. Lower yourself as if you were sitting on a low chair. Having dropped into a deep squat, smoothly return to the starting position. The lift should be slightly faster than the squat.
Step 2
Stand directly in front of the barbell. Spread your legs wide. Your shins touch the barbell. Lean forward, grab the bar with a straight grip slightly wider than your shoulders. Do not bend your knees. In the lateral projection, the shoulder joints are 15-20 cm behind the bar. Bring your shoulder blades together and slightly arch your lower back. Lift the barbell with a jerk and straighten up. The bar should move very close to the front of the legs.
Step 3
Lie on your right side, resting on your right forearm. Place a weight cuff on your right ankle. Bend your left leg and place your left foot in front of your right thigh, as close to your pelvis as possible. Slowly lift your straight right leg as high as you can. At the top point, make two or three springy movements. Then gently lower your leg down, but do not place it on the floor, but linger for two counts. Rise again. Perform smooth, spring-loaded lifts until you feel a burning sensation in the muscles of the inner surface of the right thigh. Relax for about a minute and do the exercise for the left leg.
Step 4
Stretching helps to strengthen the medial muscles of the thigh very well. Stand up straight, spread your legs as wide as possible, turn your feet out. Hands can be extended in front of you or pressed against your shoulders. Lower yourself into a deep squat. The angle at the knee joint should be right. Hold this position until you feel a slight burning sensation in the muscles. Make a few springy up and down movements and straighten your legs. Rest for a minute and repeat the exercise.
