THE GERMAN GIANT, SETTLING IN THE USA, TAKE A CAREER BREAK. BUT HE CONTINUES TRAINING AND GETTING READY FOR A LOUD EXIT TO THE OLYMPIA Podium!
GOAL: Biceps
START: Stand up straight, pull your stomach in. Place your feet hip-width apart. Bend your knees a little. Hold the bar with straight arms at your hips. The grip is straight at shoulder width. Take a deep breath and hold your breath.
PERFORMANCE: Keeping your elbows still, bend your arms and deliberately slowly lift the bar up.
Pause at the top to extend peak bicep tension before lowering the bar to starting position.
NOTES: Use a straight bar. It loads the most important internal bundle of the biceps. A curved neck is more comfortable, but it transfers stress to the outer beams. Use it if your wrists are injured.
| The muscle that stretches at the start grows better. For this reason, biceps and triceps need to be trained together. Contraction of one muscle causes stretching of the other. |
| Cheating when training hands should be used in moderation. A powerful jerk with the body can generally take the load off the biceps or triceps. There is nothing more important correct technique. It makes the load targeted and sends exactly in a short or long beam. |
| I finish my complex with concentrated lifts, but another exercise is no less useful - bending the arms on upper blocks. Blocks provide constant tension to the biceps. They don't relax for a second. |
| The biggest mistake is overloading the biceps. In my opinion, 3-4 exercises performed intensively are enough. The total duration of the workout should not exceed an hour. |
| Biceps training should include one "general" basic exercise, but otherwise the biceps bundles need to be pumped separately. Pay special attention to the short beam. Download it strictly in isolation and do as much as possible. |
| I think that one workout a week for biceps is enough. After all, the biceps do a lot of work during the back workout. You shouldn't train your biceps more often. It has been noticed that frequent training does not give a large mass, but we guarantee ligament injury. |
Source: http://bodybuilding.k21vek.com/biceps/biceps1.htm
pump up biceps
pump up biceps not so difficult! As a rule, exactly big biceps associated with bodybuilding, but if you still think that this is the case, then it would not hurt you to read the article about how to pump up your arms. This material will immanently assume that you are already ready for it, but still it is worth noting once again that small muscle groups should be pumped separately and after you have pumped large muscle groups.
To pump up the biceps, you must first understand what it is. The biceps consists of two bundles: internal and external, the radial muscle separates the biceps from the triceps.
Since the specifics of training radial muscle involves her training with biceps, then her pumping will be discussed in this article.
It should be noted that arms, generally, it is better Total rock together by allocating a separate training session for them.
Pumping up biceps is easy!
To pump up the biceps means to increase its mass. You must already know the golden rule of bodybuilding: "Two muscles are always more than one"! Therefore, you have to pump everything: both bundles and the radial muscle as well.
Unlike training large muscle groups, pumping the biceps cannot be divided into training mass, shape and strength.
Firstly, it makes no sense to pump the strength of the biceps, since you are interested in its volume, and slow muscle fibers are responsible for muscle volume, while fast ones are responsible for strength.
You can, of course, highlight the training of the mass and shape of the biceps, perhaps that is possible, but this will be very conditional. Pumping up biceps is not the same as pumping up legs.
Attention!
By training the biceps, you do not increase the overall muscle mass, you train only one target muscle group, so you will combine basic and formative exercises. This is best done by alternating exercises in different workouts.
To do this, you need to break the biceps training program not into a week, but into a month and alternate exercises every week.
Conventionally, the basic exercise for training biceps is bending the arms with a barbell. It accentuates the inner bundle of the biceps. The inner beam is stronger and longer.
Therefore, in order to pump up the biceps, you need to train it first of all. Since the beam is long, the amplitude of motion should be correspondingly longer than when pumping an external beam.
To this end, Larry Scott invented his famous bench, on which you can pump your biceps with emphasis.
Another solution for pumping the internal beam will be to bring the elbows forward during the bending with the barbell, this will allow you to pump up the biceps even faster. The elbows should be pressed to the body and slowly bend and unbend the arms. It is this exercise that will give you the mass of the biceps.
Biceps is the simplest muscle group, but at the same time the most problematic. The problem, as a rule, is one - the race for weight. The biceps are weak, so if you do exercises with poor technique, you will swing your shoulders, back, legs, anything but the biceps.
On the other hand, it is impossible to pump only the inner beam. It has already been said above that the inner bundle of the biceps is stronger, which means that the outer bundle is weaker.
In turn, this means that the outer beam requires an accentuated study. The actual training of the external beam is a formative part of the training of the biceps.
Therefore, in order to pump up the biceps evenly, do not neglect the accentuated study of the outer beam.
The outer beam is shorter than the inner one, so it must be trained in a short amplitude. And it is also weaker, so the weight should be even less so that you can focus the load on the outer beam.
The length of the amplitude is very easy to adjust. To increase it, you need to bring your hands forward, and to decrease it, take them back.
Therefore, no matter what exercise you do to pump the outer biceps bundle, you need to bring the shoulder blades together and keep your elbows behind your back.
It is possible to pump up the biceps by training only its bundles, but it will also be much more effective to pump the radial muscle. This muscle is responsible for the thickness of the arm, separating the biceps and triceps, it pushes the heads of the biceps up, making it taller.
Do you want a beautiful peak of the biceps? Make hammers! There are no special features in the training of the radial muscle, except for the one that is present in the training of the biceps, it is necessary to perform exercises with perfect technique.
Do not swing the weight, do not throw dumbbells, forget about cheating, just train your muscles.
Perhaps the main trick of arm training, which allows you to pump up biceps, is what has already been said at the very beginning of the article. Make a biceps training program in advance for a month in advance.
For example, you can do 5 sets of standing barbell curls in the first week, pumping a powerful inner beam. Next week, do hammers and barbell curls with a wide grip. The third week and again the emphasis on the inner beam - the Scott bench and bending the arms with dumbbells while standing.
Fourth week of arm curls reverse grip and bending the arms with dumbbells while sitting.
Also, do not forget that pumping up the biceps by combining its training with triceps training is much easier than pumping it with other muscle groups. Biceps and triceps are antagonist muscles, so when you do biceps, your triceps are resting.
Moreover, he rests much better, because. there is blood flow to the hands. On the other hand, you generally drive blood, and with it nutrients, purposefully into your hands, which helps the body to restore them easier and better.
pump up muscles
Source: http://Fit4Power.ru/shema/nakaceatibiceps
The best biceps exercise - description, recommendations and reviews:
Large and embossed biceps attract the attention of everyone around. Therefore, both women and men seek to find best exercise on the biceps, which would help increase your own strength and give your best in multi-joint exercises, where the hands should always be “in the wings”.
Gorgeous biceps can be obtained not only through regular training, but also with proper nutrition. To do this, the daily diet must contain proteins, fats and carbohydrates in the right amount. Also, one should not forget about water, which you need to drink about 2.0-2.5 liters for the whole day.
Biceps muscles
Before finding the best exercise for the biceps, you should understand what this muscle is. Biceps consists of three not too big muscles, pumping each of which is very important:
- Long, or outer, head.
- Short, or inner, head.
- Shoulder muscle.
The main attention is usually paid to the heads, which are often referred to as the biceps, because they are located on the outside and are more visible to others. The shoulder muscle holds the previous one from below, thereby giving it volume.
Even the best biceps exercise can be detrimental to a person's health and integrity, no matter where the workout takes place. In order to protect yourself from such troubles, you need to listen to the advice given by professional athletes, coaches and doctors. Among them:
- When doing the best exercises for biceps volume, only the forearms should move. The entire body should be kept immobile and not included in the work, because all the tension should go to the biceps.
- During training, you need to control every movement, avoiding jerks or swaying in different directions. All movements should be performed slowly, because only in this case the necessary muscles will receive sufficient load.
- If you want to pump up the biceps, you should perform 3 sets, each of which will have 10-12 repetitions with a maximum weight, and in order to strengthen the muscles, you will need to do at least 5 sets of 25 repetitions, using an average weight.
- The growth rate of the biceps is individual, because this parameter directly depends on the genetic predisposition.
- To avoid getting used to the muscles, due to which the results fall, it is necessary to use different exercises.
Basic exercises
Among the basics, you can find the best biceps exercise for yourself. But, as mentioned above, only it should not be performed all the time, as the muscles will get used to it and will no longer increase in volume and become stronger. Therefore, in any case, the exercises must be done in a complex.
Below are the best exercises for the outer biceps, as well as other parts of it. They develop all the flexor muscles, which is very important not only for men, as most beginners believe, but also for women.
Standing barbell lift
According to athletes, this is a fairly simple and effective exercise for biceps. Typically used for weight gain. It engages the long head pretty well.
The disadvantage of this exercise is high load on the wrists and ligaments near the radius bones. The reason for this is the fact that at the highest point of movement, the hands are slightly wider than the elbows, so they take on more weight.
Risk can be reduced by using curved neck, but then both heads will receive the same load.
The execution technique is simple:
- Taking the bar with a grip from below and standing up straight, you need to slightly push your socks to the sides and get ready to perform.
- Taking a deep breath, you should bend your arms and thereby raise the barbell to your chest.
- As you exhale, lower your arms along with the barbell to the starting position.
dumbbell lift
Another effective biceps exercise, which is also one of the basic ones. It differs from the previous one only in greater control over the rotation of the wrist, as well as increased load on the forearms. Experienced athletes say that it will be difficult for a beginner at first to find the right position that contributes to better fiber contraction. Experience will come with constant practice.
The dumbbell lift should be performed as follows:
- Taking the dumbbells in both hands and straightening them along the body, you need to inhale and raise both arms at the same time until the forearms are parallel to the floor.
- On exhalation, the hands go down, but at the same time, the muscles should not be relaxed, since they must be in tension during the entire exercise.
A hammer
According to athletes, this no less effective exercise focuses on the brachioradialis muscle. It also gives relief and good volume to the biceps and upper forearms. To perform it, you only need dumbbells.
Technique:
- Having taken a standing or sitting position, keeping your back straight, palms should be turned towards the body.
- Hands with dumbbells must be raised alternately, while not turning them and not bringing the elbows forward.
Isolation exercises
Among the isolators, there are also the best exercises for biceps at home. Their main task is to refine individual beams, as well as giving them relief and increasing mass. Such exercises should be performed after the main biceps workout is over, but less weight is already used here.
Reverse barbell lift
Athletes are advised to perform such an exercise in cases where there is a need to refine the brachioradialis muscle. Lifting the bar with a reverse grip helps to increase the volume of the forearm, as well as the head of the biceps.
In terms of performance, this exercise is very similar to normal lifting barbells, but in this case the grip is carried out from above, and when lifting the projectile, it is necessary to align the brushes in one line with the forearms.
Scott bench exercise
Today, many people are looking for the best exercises for the “peak” biceps. It is Scott's bench that will perfectly help in such cases. The exercise isolates the heads of the biceps, while almost completely excluding the rest of the muscles.
It is performed using special equipment that cannot be replaced by any household items.
Do the exercise step by step:
- First of all, you need to set an angle of about 70-80 degrees on the bench.
- Picking up the barbell and taking a deep breath, you need to slowly raise the projectile, holding it for just a couple of seconds at the top point.
- On exhalation, the bar should be lowered until the arms are fully extended.
It is required to perform lifts in full amplitude, lowering the bar to the very end. Otherwise Bottom part biceps will not be able to receive the peak load for which the exercise is performed.
Concentrated dumbbell raises with supination
In order to increase the width of the biceps and improve the separation of fibers, concentrated dumbbell lifts are ideal, which, by the way, are a good replacement for the previous exercise.
Lifting dumbbells with supination is performed as follows:
- Sitting on a bench and legs apart at a right angle, you need to take a dumbbell in one hand, lowering it, and slightly tilt your body forward.
- While inhaling, you should slowly lift the dumbbell, while turning your palm outward to contract the muscle bundles as much as possible.
- On exhalation, the hand should be returned to its original position.
After doing a certain number of repetitions, you must immediately shift the dumbbell to the other hand and perform the same movements.
People have always mentioned mine pectoral muscles when discussing my physique. Since the chest was the best developed part of my body, you can say that I am an expert in the question of "how to build chest muscles." Thus, I would like to discuss with you a couple of methods for improving weaknesses chest muscles. Many believe that insufficiently voluminous pectoral muscles are their only drawback. It is important to pay attention to other aspects as well. Let's look at some of the imperfections of the chest muscles.
How to pump up the outer part of the pectoral muscles
If your outer chest muscles are not well formed, they will lack that crucial fullness for which I was so famous. My favorite way to rock outer part there were dumbbell breedings that were intended specifically for this area. First, spread the dumbbells as low as possible, but without the risk of injury, and stretch as much as possible. Secondly, when returning to the top position, try not to bring the dumbbells together, leave about 30 cm between them (the contact of the dumbbells in the top position eliminates the work of the outer part). Also, to pump up the muscles of the chest, do push-ups on the uneven bars. This exercise perfectly loads the outer part. Go down as deep as you can and don't go all the way up.
When bench presses with a barbell, use the maximum wide grip to load the outer part. Again, touch the barbell to your chest and try not to extend your arms all the way up to maintain tension.
We pump the inner part of the pectoral muscles
Blocky crossovers are especially good for the inside, as you keep the tension in your muscles when your hands touch each other. In the lower position, it is very important to compress the chest muscles. This will create a distinct line in the middle.
Also, you can use dumbbell raises and barbell bench presses to work the inner area. In breeding, make the dumbbells touch each other in the top position and tighten the pectoral muscles for 2-3 seconds. When pressing, just use narrow grip(shoulder width or slightly less) and spread your elbows to the sides.
We swing the upper part of the pectoral muscles
You probably know that bench presses and incline raises are great for pumping your upper chest. Seemingly, regular exercises but they can be made special. I did this by changing the angle of the bench with each set. I started at 15°, then went up to 25°, then 35° and finally 50°. I very often did two, sometimes three sets in each position of the bench. Thus, no part of my upper area escaped the load.
I also highly recommend incorporating heavy days into your routine to develop the maximum size of your upper chest muscles. For example, once a week I did super-heavy presses and dips, no more than 5-6 reps per set. In addition, in order to pump up the muscles of the chest, in my program I used extra-load - drop sets, forced repetitions, rest / pauses.
It won't take long to build the outer (long) head of your biceps. Do it with a quick and effective workout for biceps!
When you first start training your arms, basic exercises are all you really need to grow them. But while barbell and dumbbell work is enough for beginners, you will eventually need to do more specific, detailed work to see your arms grow, get bigger, stronger, and better.
If you train with iron enough time, you know and understand what I mean. Advanced arm training requires "decomposing" the biceps into parts. It needs to be aimed at working out the short and long heads.
If you are not familiar with the anatomy of the arms, the biceps has two heads. (Hence, "bi" two, biceps). The long head is the outer part of the biceps, so when the lifter is in the back double biceps pose in the photo, the part of the bicep you see is the outer (long) head.
Focusing on a long head will not only improve general form biceps, but will also help you add size to them and improve strength for others pulling movements. You can add this simple workout to your current biceps routine or include it as the final back workout.
The workout below is a fast, focused superset. You can either do it as directed or make a small change. If you want to do each exercise individually as standard sets, that's fine too, but be aware that it will take a little longer to complete.
Workout
superset
1A. Close Grip Curl – 3 sets of 8-10 reps.
1B. Lifting dumbbells for biceps with a hammer grip lying on incline bench- 3 sets of 10-12 repetitions.
Rest 45-60 seconds between sets. We do not rest between exercises in a superset.
Barbell Curl with narrow grip.
It may sound strange, but to target the outer head of the biceps, you really need to use a close grip on the barbell curls. Place your hands close together on the bar, but not until your fingers touch. The grip should be narrower than shoulder width. For a more comfortable execution of this movement, you can use the EZ - neck.
When lifting the bar, try to transfer the load to the little fingers. This will give more emphasis to the long head. Take your elbows back a little and squeeze the bar at the top of the amplitude, as if trying to crush it.
Hold this contraction for two counts before you start lowering the weight. You shouldn't try to break records with your chosen weight, but make sure it's heavy enough to get your biceps working.
Hammers with dumbbells lying on an incline bench.
Use a high incline on an adjustable bench (45g). Arch your chest and roll your shoulders back. To aim for the biceps, your arms should be hanging and your elbows will be still when you bend your arms. Control the weight, not the other way around, so focus on lifting the weight and on the biceps and try not to swing your arms.
At the top of the dumbbell curl, tighten your biceps again for two counts as you did with the first exercise. Then lower the weight back to the starting position, slowly and under control. Don't let momentum make you drop dumbbells when your arms get tired!
The next problem area of body fat for women is the outer surface of the legs.
The so-called ears on the hips spoil the silhouette in tight dresses and skirts, and look out from under the swimsuit with completely unappetizing rollers.
Recall that we have already considered all the features of getting rid of cellulite from the inside of the thigh, and also made up the top effective loads for the front and back surfaces of women's legs.
Now it's time to break up with outer part hips. Fight this problem area it is better a complex of power and aerobic loads with a calorie deficit. But remember! The WHOLE body will lose weight, it will not work to remove volumes in one isolated area of \u200b\u200bthe body. Static exercises on the outer thigh with various hangs are perfect for training.
You can complicate the execution of exercises by increasing the number of approaches, using dumbbells or a gymnastic expander tape. The latter should not have too much resistance - working 15-20 times per set should be performed.
So, we present to your attention the most effective exercises for the outer side of the thigh at home.
Together with the outer side in this exercise, the inner side of the thigh is also worked out. Difficulty is medium.
- Starting position - lay a mat, emphasis on straight arms, legs bent at the knees. If a dumbbell is used, place it at the bend of the thigh and lower leg;
- On inspiration, we take the bent leg to the side to the parallel with the floor, fix the point;
- We return to the starting position.
How to remove the sides on the hips even faster? Use weights.
At the end of the working number of repetitions, remove the weight, if it was used, and make 10-15 jerky movements in the same direction. Then do the exercise on the other side.
A fun exercise that helps to effectively load the riding breeches area and, as a bonus, the buttocks. Difficulty is medium, aggravated by checking for coordination. To perform, you will need a chair with a soft seat, a bench. Also, do not forget that hyperextension is one of the most effective exercises for the buttocks.
About 5 options"Hyperextensions" at home, see here.
Technique:
- Starting position - emphasis on the seat of the chair with your stomach, grab its side with your hands, legs straight, feet together;
- While inhaling, we push our feet up, strongly strain the buttocks, hang for a second;
- Exhaling, we return to the starting position.
More on video:
Repeat the movement should be 15-20 times, with a break, in several approaches. Watch your lower back, avoid excessive bending and tension in it.
Mahi lying on the side
You can do it either lying just on the floor, or with an emphasis on a chair. The emphasis on the chair in this exercise will allow you to simultaneously use inner surface on two legs at once - one in static tension, 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, not to rush, so as not to hurt yourself.
Technique:
- Starting position - lying on your side, emphasis on the forearm, the straight lower leg is located on the chair, and the straightened upper leg is brought forward above the lower one;
- Inhaling, we swing the outstretched leg up as high as possible;
- As you exhale, return to the starting point.
More on video:
We perform 15-20 repetitions on one leg and turn over. We make 2-3 sets with a break of 30-45 seconds.
Note! In the same position, you can swing your upper leg not up, but closer to the body, bending it 90 degrees.
Forward lunges
functional dynamic exercise, acting both on the study of muscles, and on their stretching.
Exercises for the outer and inner thighs, such as this, effectively help to lose weight throughout the lower body and remove cellulite from the legs. You can weigh down the performance with dumbbells or weights.
You can additionally diversify it by jumping when changing legs or by supporting one side on a hill.
Pro 7 various kinds
See "Outfalls" here.
- Starting position - legs together, back straight, arms lowered along the body;
- While inhaling, step your left foot back until a 90-degree angle forms at the right knee, the left is extended and stretched;
- Return to the original position and perform actions on the other leg.
More on video:
You need to perform 15 to 20 times on each side, repeating approaches 2-3 times.
Carefully! Knee bent leg in this exercise, in no case should go beyond her toe. Otherwise, there will be an incorrect and traumatic load on the joints.
Lunges to the side
Static muscle tension in these actions helps to actively burn fat and activate growth. muscle fibers. Removes both the riding breeches area and the hated rollers of the inner thigh.
Technique:
- Starting position - legs wider than shoulder width, straightened back, gaze directed forward;
- With an inhalation, we step with the right foot to the right, making sure that the knee does not go beyond the toe and is perpendicular to the floor, the left leg is straightened, the toe and heel are pressed to the floor surface;
- As you exhale, go back and repeat the effort on the opposite side.
See more in the video:
Additional calories can be burned if, after performing a lunge, you additionally swing with a straight leg or cross-squat back. combination better effect on problem area and pulls up faster.
Carefully! Carry out activities with great care and concentration. Ligaments that are just starting to get used to stress are very fragile and any sudden movement can cause stretching or tearing. If the ligament area still hurts after a workout, do a light pinching massage and treat with a warming ointment.
Wide stance squat
An excellent stretch for the outer thigh is obtained during wide squats. The multitasking plie covers the battlefields with fat and on the buttocks, inner, front and back of the thighs, as well as great exercise for slimming calves. The difficulty is medium, which is easy to increase with dumbbells, weights, or simply, instead of focusing on the heel, rise on your toes.
Technique:
- Starting position - a straight back and a wide setting of the legs with toes turned sideways;
- Inhaling, slowly lower the pelvis to parallel with the floor. We make sure that the knees do not go beyond the socks, otherwise we make the rack wider. We twist the lower back, strain the buttocks;
- Exhaling, we rise to the original position.
More on video:
Do 10-12 reps, rest 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 build hips: two solutions to the problem
Most of the women who come to the gym are first of all interested in the trainer how to pump up their hips. What does "pump up" mean? Make the hips slimmer, more proportional and harmonious, get rid of flabbiness and increase muscle tone- that's our task. We offer a choice of two options for working out the legs. Choose the one that best suits your goals.
Isolated exercises plus cardio
All exercises must be performed for 12-15 repetitions, 3-4 sets. Rest between sets is minimal: no more than 40 seconds. Alternatively, you can do the following exercises circuit training, that is, 1 approach is all exercises in a row without rest.
Pulling the leg back
Execution options: in a crossover, in a simulator or with a weighting agent. Stand straight, pull in your stomach, rest your hands on the support and, as you exhale, swing back with your straight leg.
Do not allow movement, let alone a jerk in the lower back. At the point of maximum effort, pause for a second and slowly return the leg to its original position while inhaling.
This exercise will help you both pump up your hips and improve the shape of your buttocks.
Pulling the leg to the side
The exercise is similar to back swings, with the only difference being that you need to stand sideways to the simulator or support. It is extremely important to control the fixation of the pelvis and lower back. When performed correctly, the exercise perfectly works out the outer part of the thighs and buttocks.
Bending the legs in the simulator
An effective exercise for working out the back of the thigh. While doing this, keep your feet shoulder-width apart and your toes pointing towards you. Remember to exhale with effort.
Leg extensions in the simulator are not necessary for most women, since with weak muscles the back of the thigh, the pronounced quadriceps only break the proportions even more. It looks very ugly. The front surface of the thigh has enough loads on the cardio machine.
Reduction and breeding of legs in the simulator
This is an indispensable super series for anyone who is interested in how to build thighs. Start with information. As soon as you have done 15 reps, immediately, without rest, go to the breeding machine and do another 15 reps. Such supersets need to be done 3-4 approaches. In these exercises, it is also important to control the fixation of the lower back and pause at the point of maximum tension.
In the breeding simulator, it is not necessary to press the body against the back. On the contrary, the closer you are to the edge of the seat, and the further forward your knees are, the better you will feel the work of the muscles.
Hyperextensions
Hyperextension - extension of the body on the bench. Setting the feet - heels together, socks as apart as possible.
After finishing strength training a cardio machine is waiting for you. Track, bike or stepper - it doesn't matter. You need to run at least 20 minutes. For more information on why this is necessary, read the article "Strength and cardio training: how to combine them?".
How to pump up the hips: basic training
We perform 3-5 approaches with such a weight that you have enough for no more than 10-12 repetitions.
- The shoulder squat is a great exercise for those who want to have round tightened buttocks and slender thighs.
- Leg press lying down. It also forms the muscles of the thighs with less load on the back than in squats.
- Lunges. This exercise forms the buttocks, the muscles of the front and back of the thigh. Forward Lunge Technique:
- Starting position: standing, legs together, back straight.
- Take a wide step forward with your right foot, placing the foot first on the heel, and only then completely on the floor.
- Bend both legs so that the right thigh is parallel to the floor and the left knee is off the floor.
- The back should not succumb to inertia and lean forward.
- Do not transfer body weight to the front of the right foot and do not bring the knee forward behind the foot.
- As you exhale, push your heel off the floor and return to the starting position.
How to distribute the load by day
If you have the opportunity to train your thighs twice a week, do one basic training without cardio, after it there should be a day off, and one lightweight. For example, Tuesday is isolated work and a cardio machine, Saturday is a base, Sunday is a day off.
If you train your legs once a week, then choose the option that is more suitable for your tasks: lose weight or add muscle volume, or a combination. remember, that basic exercises always go at the beginning of a workout, and in isolation we refine problem areas at the end.
Source: http://HardTraining.ru/189-kak-nakachat-bedra.html
Before starting the exercises, warm up the muscles with a small warm-up to prepare them for the load. This will help to avoid stretching during training. You can do a few squats with dumbbells, run or jump rope. Even regular walking for five minutes will do.
Put your hands on your belt and swing your leg to the side as high as possible. In this case, the leg should remain straight, and the body should correspond to the vertical axis as much as possible. Do not lower your foot to the floor after each jerk if it will hang in the air for a while. vertical position the muscles will tense more. Repeat the same steps with the other leg.
Lie on your right side and put forward bent at the knee left leg. When performing the exercise, take emphasis on the right elbow. Raise your straightened right leg up. Roll over to the other side and repeat the exercise with your left leg, bending at the knee and placing your right leg forward.
Attention!
Get into cat pose. Bend one leg, bring it under you, pressing it against your stomach, and then straighten it, pulling it back until it forms a straight line with your back. Return the leg to the starting position and repeat the same with the other leg. Make sure that the leg straightens in one line. This is one of the most effective exercises for strengthening the thigh muscles.
Place your feet wider than your shoulders and bring your hands with dumbbells in front of you. Imagine that you have a chair somewhere behind you, and try to "sit down" on it. At the same time, the arms are stretched forward, and the legs are in a half-bent state. Return to starting position.
Put your hands on your belt and swing forward with your feet. Try not to bend either the supporting leg or the one you swing with. Then repeat the same with the other leg, and then swing back.
Sit on the floor and spread your legs wide apart. Inhale and stretch your arms up. As you exhale, bend to one leg and linger in this position for a few seconds. Straighten your back and now bend over to the other leg. Then lean forward and reach with your hands as far as possible. Relax your muscles and return to the starting position.
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Hello everyone, my name is Alexei Romanov, I am 45 years old, I live in Moscow. A year ago, I made the decision to get my body, weight, and lifestyle in order.
Without diets and operations for four months, I pretty much pumped up while losing weight from 84 to 75 kg, thereby turning from office plankton with the first degree of obesity into a successful man with an athletic physique.
I think that 90 percent of the male population of the whole world (if not more) ever wanted to become, if not Schwarzenegger, then at least Van Damme? I wanted too. Of course, I was neither one nor the other.
Firstly, because since childhood I have been a fat loser, and secondly, because everything my attempts to build muscle and get rid of excess fat folds failed miserably .
In three months, I turned from a fat man into an athlete!
I must say right away that I have never been friends with sports. I remember that while studying at the institute I tried to start exercising in the gym, but at this stage it all ended. After walking for a month, I came out of there as fat and clumsy as I started.
Years passed. The folds on the belly gradually arrived. Ros and " Lifebuoy on my waist. I mentally told myself that all these are trifles and from day to day I will deal with this disgrace. Let's just eat this cake. or finish with this plate of dumplings...
Finally, I realized that the thing is rubbish, when obesity can no longer be hidden behind a loose-fitting T-shirt and loose clothing. Looking at myself in the mirror, I saw only the belly above the belt, fat on the sides, the third chin, etc. I realized that my body was far from ideal, but I could not pull myself together.
With each gained kilogram, I became more and more withdrawn and uncommunicative, my friends gradually began to turn away from me - of course, who in the company is interested in a notorious fat man. What can we say about relationships with women! His appearance not only did I not attract women, sometimes I scared them away!
When my weight reached a “critical level” of almost 90 (!) Kilos (this is with my small height) I was determined to lose weight and gain weight !
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Question about how to download inner part thigh, is quite complex and controversial. At different times, there were different opinions about what exercises really help well.
The most effective exercises for inside thighs were quite unexpected.
How to pump up the inner thigh?
To achieve results, it is important to perform exercises for the internal muscles of the thighs regularly, every other day or every day, depending on how you feel. In addition, it is important to perform them correctly, otherwise they simply will not give the desired effect.
In fact, you can pump up the inner thigh by doing just one exercise - but doing it correctly.
This is a magical exercise - squats with a barbell, but not in its usual form, but in a slightly modified form.
However, an integrated approach, as in any business, gives faster results, so if you add a few more approaches of other exercises to it, you will notice the effect much earlier.
How to pump up the inner thigh muscles: barbell squats
We will analyze in detail how to perform this basic exercise, which will quickly make your legs toned and beautiful.
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Powerful, developed, sculpted quads can help you win a bodybuilding competition by making you stand out from the crowd. Build the quads you've always dreamed of with the following exercises!
Turn your frail quads into powerful poles!
Powerful, developed, sculpted quads can help you win a bodybuilding competition by making you stand out from the crowd. They distinguish a harmonious, proportional, aesthetically beautiful body from an apple-shaped body with a heavy top and thin legs.
Of course, we can't all have quads like professional bodybuilders, but we can build big, powerful, well-proportioned and defined muscles that will impress in any case.
Do not waste time now so that you do not regret in the future that you did not train enough quadriceps or devoted little time to them. You can’t even imagine how many athletes sweat in pants in the gym in the summer, only to hide the results of insufficient perseverance and discipline when pumping up the quadriceps femoris.
Do not waste time now so that you do not regret in the future that you did not train quadriceps enough.
The quadriceps have a very large volume muscle mass our body. Their training is very difficult and requires a lot of time and effort to build even a few grams of muscle. Intensive pumping of the quadriceps femoris will allow you to develop the entire body through a natural surge of growth hormones and testosterone.
When doing, say, a squat, the body uses a huge number of muscles to lift the weight up - the quads, hamstrings, back, trapezius, shoulders, and abs are all involved in moving and/or balancing the weight during the lift. It means general development muscles of the whole body, which contributes to the formation of an overall powerful appearance.
You have to ask yourself the question: Do I need this?
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In order to know how to pump up the muscles of the thighs, it is not necessary to get involved in bodybuilding. To have a pumped-up body, it is enough to visit a rocking chair and observe proper nutrition. Besides, beautiful body often an option healthy lifestyle life, because a thorough pumping of muscle fibers is a real indicator of self-discipline.
In order to have embossed hips, it is enough to do a few exercises. And most importantly, you need to remember that Beautiful legs can be obtained regardless of genetic predisposition, physique or height. To do this, you need to conduct regular training on all thigh muscles.
Anatomical structure of the thigh
So, before you start actively training in a rocking chair or at home, you need to remember the boring but useful anatomy. To get beautiful pumped hips, you should separately pay attention to all the constituent muscles:
- The quadriceps (quadriceps muscle) is the outer part of the thighs. She is considered the most strong muscle throughout the body.
- Biceps ( biceps) is the back of the thighs.
- The adductor muscles are the inner thighs. This group is the most difficult to access, and therefore the most difficult to pump. It is this group that is emphasized by absolutely all athletes who are chasing an athletic physique.
Unlike some anatomical differences between men and women, these muscles do not differ in structure. In both sexes, the thigh muscles can be pumped up the same way. 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, bench press and thrust.
Pumping the quadriceps muscle
Since the quadriceps of the thigh is the most powerful group, it is pumped very hard, because it consists of 4 muscles. The only advantage of this muscle is that it is involved in most exercises. The main purpose of this group is to extend the knee at the joint.
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Source: http://myhomefitnes.ru/post/8501-kak_nakachat_vneshnyuyu_chast_bedra
How to pump up the inner thigh? — Magazine about diets and weight loss
The inner thigh in women is often the most problematic area. How to pump up the inner thigh, today we will tell you here on the website DietMagazine.ru. Regular classes, namely - at least three times a week, they will definitely give results, and in a month you will be able to take a fresh look at your reflection in the mirror.
Exercises to make legs thin, as previously mentioned on our website, are best done in well-ventilated areas. For better mood you can turn on your favorite rhythmic music, under which classes will be more fun. First, try to make a convenient schedule for classes, then the results will not keep you waiting.
You need to start with a warm-up to warm up the muscles that you want to pump up, and also to prevent them from stretching during physical activity. As a warm-up, you can use walking on the outer edges of the feet for 3-4 minutes. After that, walk for a few more minutes, raising your knees high.
The muscles of the inner thigh can be pumped up with any one exercise, but if you approach this in a complex way, the result will appear much faster.
Of course, in order for the effect of exercise to be even better, you need to follow the rules of a healthy diet, perhaps stick to a diet, which can also be found on the website DietMagazine.ru.
Below are exercises and answers to the question "how to pump up the inner thigh."
Exercise 1. Raising the legs lying on the floor
These are simple and effective exercises. As you already understood, you need to perform them in a lying position on your side. We bend one leg at the knee (the one that rests on the floor), we support the head with our hands.
Gradually, you need to raise and just as 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 lesson and you can pump up the inner part of your thighs great.
Exercise 2. Mahi to the sides
You will need a chair or other support for this exercise. Stand at a distance of about half a meter (at an outstretched arm) from the support, grasp it with your hand and lean forward slightly. Next, take your leg to the side and back.
Exercise should be done slowly, just like the previous one. It is necessary to do 15-18 repetitions and move on to the exercise for the other leg.
By regularly doing these movements, you yourself will be able to advise acquaintances and girlfriends on the question of "how to pump up the inner thigh."
Exercise 3
AT gyms A very popular exercise for pumping the inside of the thigh has become a squat with a barbell. Naturally, for this you will need a barbell or an object that will replace it. The exercise is performed from a standing position, legs apart slightly wider than shoulders, feet apart.
You need to take the neck of the bar, placing it, thus, on your shoulders. Squat while inhaling, while taking your buttocks back. You need to squat not deep so that your knees do not form an angle of less than 90 degrees. Hold in a sitting position for 2-3 seconds and slowly return to the starting position.
Repeat 12-15 times.
Exercise 4. Stretching
For achievement desired result you need to not just pump muscles, you also need to stretch them.
How to pump up the inner thigh? Don't forget stretching exercises!
To pump up the inner thigh, also stretch. Here are a few options for stretching exercises:
- Sit on the floor in such a way that your legs form the letter V. Keep your back straight, while tensing your abdominal muscles, and stretch forward to your legs. Each time you need to bend deeper and deeper, which will provide a better stretch of the muscles.
- Sitting on the floor, bend your knees, pressing your feet one to the other. Knees need to be spread apart, slightly pressing on them, press your legs to the floor. Gradually try to completely press the outer part of the legs to the floor, linger in this position for a few seconds.
- Frog exercise. Lie on your back with your feet together and pull them as far as you can, closer to your groin. Hold this position for 10 seconds or more.
- In order to pump up and stretch the inner part of the thigh, lunges known to us from childhood are also suitable. Stand up straight, take your right leg back, and transfer the body weight to the left and bend it at the knee. Gradually lowering down, strain the muscles of the thighs and buttocks. Hold this position for a few seconds and repeat the exercise for the other leg.
What for a short time to do such a feat how to pump up the inner thigh and give your feet well-groomed, nice shape, you need to perform all the exercises correctly and slowly, no need to make sudden movements. You can do it for yourself, because the legs are one of the most attractive parts of the female body!
Frustrated again by trying on skinny jeans? It happens that an excellent result is visible on the scales, and in the mirror - too massive hips, "ears", flabbiness, fat.
One diet will not help the body here. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer surface of the thigh in your program.
Naturally you think that side surface will become slimmer from some special movements. Doing exercises on the outer part of the thigh and only them is a typically "folk" idea. You will not even find this outer surface in any fitness guide. The muscles of the thigh are traditionally divided into the muscles of the anterior, medial and posterior surface. We are interested, oddly enough, in the “front” ones: they work in conjunction with a small tensioner fascia lata when you do exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and sartorius muscles. And most often - and part gluteal muscles at the point of attachment to hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to seriously improve the overall look. For effective weight loss in the hips, you need to reduce the total percentage of fat in the body and tighten all the muscles of the legs.
The best exercises to remove the ears on the hips are a mix of strength, jumping and aerobic movements. Only 7 exercises, while your leg workout will fit in 20-30 minutes with a warm-up and a hitch, but visible result can be seen in 4-6 weeks.
Seven of the best exercises from the "ears" on the hips
When to practice: it doesn't matter - in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by doing them at the start of your workout. Don't do a set of outer thigh exercises on cardio day, as most of them put so much stress on your legs that you won't be able to run or even walk at full capacity.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat for jumping, sneakers.
How to do: Do the exercises one after the other. We set the timer so that the first call will sound after 40 seconds, the second after 20. We do the first exercise for 40 seconds, and then “by text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. Warm up by jumping rope for 5 minutes. In the final, we perform a “corner”, “boat”, “cat” from bodyflex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
Why: tightens all the muscles of the legs, burns a lot of extra calories, warms the tensor of the fascia lata, protects against injuries
We stand in the position of the legs at the width of the pelvis, the socks are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor as if we were sitting on a low chair. We get up on the exhale.
Exercise 2: Plyometric Squat
Time: 20 seconds
Why: burn fat
We throw dumbbells, we do the same, only at the point “Hips parallel to the floor” we jump up sharply, and then land softly on the front of the foot. We do not fully unbend our knees, and we do not strive to take a "skier's pose" (artificially parallel feet).
Exercise 3
Time: 40 seconds
Why: strengthens all the muscles of the legs, plus trains the tensor fascia lata in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to the left leg and, getting up, take the right thigh clearly to the right and up. Imagine that you need to lift your leg up the wall, do not swing back and forth. Repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
Why: burn fat
Do you watch fighters? Yes, this is it - take turns quick strikes foot to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-hit the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
Why: You wanted exercises for the outer side of the thigh?
Lie down on the floor on your right side left hand with a dumbbell we put along the body, slowly take it away and bring the thigh up.
Exercise 6: High Knee Run
Time: 20 sec
Why: burn fat
We get up and arrange a short run, try to do everything gently, do not knock your feet
Exercise 7
Time: 40 sec
Why: Maximize Calorie Expenditure
We jump as it is convenient for us, the main thing is not to fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start again from the first. In total, you should get 4-5 approaches.
Summary
Surprised? You must have read on other sites about easier exercises for the outer thigh. Why make it so difficult? The most radical fitness pros only recognize squats with 50% of your body weight as outer thigh exercises.
The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And Internet advisers will recommend side leg abductions as the best exercise for the outer side of the thigh.
The truth is that body fat and flabbiness is a consequence of the lack of tone not only of the quadriceps (this is just rare), but also of the muscles of the buttocks, the hip extensor and other muscles. So exercises from the ears only work when they involve the entire “bottom”.
Well, the notorious hip abduction is a panacea for fat that works if a person is on a super-strict low-calorie diet. Otherwise, they allow you to burn too few calories.
By the way, even really hard workouts do not give you the right to increase the caloric content of the diet at times. While exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight.