Tightened hamstrings create an elegant, sculpted silhouette. Smooth thigh line, rounded buttocks without signs of cellulite - for this it is worth trying. The best recipe for developing thigh muscles is strength exercises and resistance lunges. Exercise regularly and you will soon see impressive results.
It is necessary
- - dumbbells;
- - barbell;
- - step platform;
- - ankle weights.
Instructions
Step 1
Warm up your thigh muscles well before strength training. Jump rope, spin the pedals of the stationary bike, do some exercises on the step platform.
Step 2
Take dumbbells in both hands and keep them lowered. Take a deep breath, lift your arms up, while pulling back one leg. Repeat the technique with the other leg. Perform 4-12 exercises in two to three sets. To be more effective, wear special weights on your ankles or wear heavy shoes.
Step 3
Stand on the step platform, put a barbell next to it. Raise it slowly, straightening your body and holding the bar in your lowered hands. Also slowly lower the barbell. Repeat the exercise 4-10 times in two sets.
Step 4
One of the most effective exercises is deep barbell lunges. Place the bar on your shoulders. Take a small step forward, placing your feet one after the other - this is the starting position. Inhale and take a step back with one foot, lowering your body down. The knee of the front leg should be bent at a 90 degree angle. Watch for sensations - if you feel tension in the back muscles of the thigh, the exercise is being performed correctly. If your front muscles are tense, chances are you are squatting at the wrong angle. Straighten up and change your stride width.
Step 5
When doing strength exercises, take your time, tense the muscles with which you work and watch your breathing. If you need to develop your hips and give them volume, increase the weight and do 4-6 exercises in two to three sets. Those who want to tighten muscles and remove excess weight should reduce the weight of the barbell or dumbbells and increase the number of repetitions to 10-12 in one approach.
Step 6
Finish the workout with stretching the worked muscles. Stand up straight, slowly bend over, touching the floor with your fingers or palms. Lie on the floor, raise your straight legs without stretching your socks. With both hands, pull your knees towards you, stretching the muscles in the back of your thigh and hamstrings. Stand up, make the deepest lunge forward, touching your knee to your outstretched leg on the floor. Swing on your supporting leg several times. Spread your legs wider than your shoulders, rise on your toes and slowly sit down in a deep plié.
