Slender hips and elastic gluteal muscles are the aspirations of many girls. However, nighttime snacks, the predominance of carbohydrates in the diet, a sedentary lifestyle often get in the way of the cherished desire to find an ideal figure. There is a special set of exercises that is aimed at reducing the front of the thigh.
Necessary
- - dumbbells weighing 5-10 kg;
- - skipping rope.
Instructions
Step 1
Warm up before starting your core workout. It will help to increase the speed of transmission of nerve impulses, increase the tone of the nervous system, enhance the effectiveness and intensity of training, create and concentrate the correct mindset for strength training, accelerate the metabolic process, increase capillary dilatation and prevent injury. The average warm-up time should be at least 10 minutes. This complex may include a variety of rotational movements, exercises for the legs and arms, light running, jumping rope, etc.
Step 2
For the first exercise, stand with your feet shoulder-width apart. Spread the socks to the sides. Take dumbbells in your hands and place them along the body of the body. Squat gradually, reaching parallel to the thighs. As you exhale, return to the starting position. This exercise burns a lot of extra calories in the thigh area and effectively tightens all the leg muscles. Repeat squats for 3-5 minutes.
Step 3
The next technique exercise is very similar to the previous one. Reaching the point of parallel between the hips and the floor, it is necessary to make a sharp jump upward. Then land gently on the forefoot. Please note: when performing the exercise, you should not fully extend your knees, and do not strive to assume the position of a skier (intentionally parallel feet). Thus, you will be able to quickly remove excess fat in the front of the thigh. Repeat the exercise for 3-5 minutes.
Step 4
The following exercise requires good balance. Squat with dumbbells in hand. At the lowest point (the thighs are parallel to the floor surface), transfer the weight to the right leg and, gradually getting up, take the left thigh clearly to the left and up. Return to starting position. Repeat the exercise on the other leg. These movements strengthen all the muscles in the legs, allowing you to lose weight in the thigh area. Repeat the exercise for 3-5 minutes.
Step 5
For this exercise, lie on a flat floor on your right side. Take a dumbbell in your left hand and place it along the body of the body. Slowly retract and bring your hip up. Repeat the exercise on the other leg. Do it for 3-5 minutes.
Step 6
Running with a high knee lift also effectively reduces the volume of the front of the thigh. Stand up straight and have a short jog in the room. Try to run softly without banging your feet on the floor. 2-3 minutes of running will be enough to get a positive workout result.
