beautiful hips- the main component of a stunning figure that a person dreams of. Taking care of the beauty of this part of the body should begin with an understanding of the device. Thigh - segment lower limb located between the hip joint and the knee. Consider the functions of the thigh muscles.
The muscles of the anterior thigh are responsible for many functions. Responsible for straightening the knee, turning the hip outward, abduction to the side, approaching the stomach. The back muscles are the biceps. The functions include maintaining bodily balance, straightening from a tilt, pulling the hip back. The muscles of the inner thigh are called adductors, they direct the movement femur inside. The outer surface of the thigh consists of muscles that pull back and to the side, visible as a beautiful roundness of the sides of the thighs.
Muscle-focused exercises outside hips, will help to give forms that cause admiring glances. With insufficient physical activity and unbalanced nutrition occur body fat, popularly called "ears". Get rid of it by doing exercises for the outer side of the thigh.
The effectiveness of training depends on regularity. Exercise is shown daily. If such a schedule is not possible, it is worth doing the exercises three times a week, but the result will take longer.
During classes, it is important to look at the muscles that you want to bring to the desired state. If the load goes primarily to them, the exercises are performed correctly. If the muscles of the front, back, and inside are of less interest than the outer surface of the thigh, the greatest tension is felt mainly on the muscles of the sides.
It's important to keep track of the details. Whether the squat is deep enough, whether the heels touch the floor, whether it will be possible to raise the leg higher during the swing, whether the angle of elevation is kept correctly - the result and speed of achievement depend on the quality of the exercises.
A gradual increase in load is justified in time. If the exercise has become easy, you need to raise the bar. Starting from ten swings, smoothly move to fifteen, twenty. Break into two sets of 20 times. Gradually increasing the load is useful for a full workout.
It is acceptable to do at home and at work, if there is a suitable place. For classes you will need a mat, dumbbells and a good mood.
Possible difficulties with exercise
It is pleasant and easy to train for the beauty of your own legs. Small difficulties can arise, which are easy to overcome. The main trouble interfering successful training- Slight muscle pain. You should not be afraid, on the contrary, rejoice. This means that the muscles grow and become stronger. The pain will soon pass, it will turn into a pleasant tension of a trained body, sweetly pleasing with the effectiveness of the spent forces.
Among the exercises on the outer surface of the thigh, there are classes that develop the muscles of the inner part. They can also get sick. To reduce such side effect, before training it is shown to warm up. Running (on the spot), jumping, and other aerobic exercises increase muscle temperature in preparation for training.
At first, he will perform “scissors” for a long time, make a large number of swings and lunges, and maintain the quality of movements. If the load indicated in the described exercises is unbearable, it is better to do less, but well. Endurance comes with regular training.
When performing exercises aimed at a specified part of the body, one should not forget about the whole body. Different muscle groups are trained, it is important to monitor the posture - it is assumed to be straight, and the stomach is retracted. It is important to monitor breathing, the speed of movements. Don't delay, but don't delay either. The speed corresponds to the degree of load maintained during the exercise phase.
To exercise daily, you need to set aside time for exercise. It is better if the training time becomes regular, for example, in the morning. When planning your day, choose a time devoted to exercise. Leave enough strength for training, correlate with the diet.
An additional difficulty will be finding a place to exercise. The best option will become gym. Or you can perform the exercises in a place where you can lay a rug and make wide lunges. It is desirable that the room is well ventilated.
Linking Exercise to Nutrition
Get rid of body fat, pump up beautiful muscles proper nutrition will help. Limit flour and sweet foods. Fruits, berries and juices will help to replace your favorite buns. As a treat, it is permissible to use, for example, nuts, in moderation.
You should not eat right before the exercises, it is allowed to refresh yourself an hour before class. Recommended protein food: chicken breast, eggs, fish products. Such food strengthens the muscles. Do not eat immediately after a workout. Within an hour after exercise, burned calories will easily recover from eating food.
Skip dinner for four hours before bedtime. In a dream, the body rests from the received load, the process of processing food slows down. Food is not digested, turning into body fat.
Secrets of self-discipline to achieve results
The beauty of the body directly depends on the internal mood. Make you overcome your own laziness, begin to achieve your cherished goal with diligence and reason. Self-discipline will be needed for a lazy person who does not know when to stop.
So that the outer surface of the thigh quickly acquires ideal forms, be aware of excessive stress that interferes with exercise. Excess will lead to pain, force you to forget about training for a while. It is important to correctly distribute the load, increase gradually.
The need for internal discipline is higher in a person who does not want to overwork. Remember cases from life where you achieved the desired by an effort of will, moreover, it turned out to be pleasant. Take, for example, learning to ride a bike. How many trainings were required to finally ride beautifully and freely! Then you learned to ride longer, became more enduring. Apply a similar mindset to achieve your own beauty.
It is important to believe in achieving the goal, in the success of the exercises. Reasonable distribution of forces, attitude to the result, the manifestation of the will will help to achieve goals.
The muscles of the legs are the largest muscle group, which takes the most time and effort to work out. Many break leg training into several days, but still, it is recommended to allocate one day to the thigh muscles. In this article, you will learn how to pump up the muscles of the thighs.
Anatomy of the thigh muscles
The structure of the thigh muscles is very complex. Thanks to the interweaving of ligaments and muscle bundles, our legs provide such versatile mobility. Now we will consider only the main muscle groups of the legs, leaving behind the small muscles.
Muscles of the anterior thigh:
- Iliac muscle;
- Iliopsoas muscle;
- comb muscle;
- Long adductor muscle;
- thin muscle;
- Thigh tensioner;
- Quadriceps femoris muscle.
Why did we mark different muscles in different colors? And all because they are divided into groups according to their similar functions and the same location.
The first five muscles (muscles of the inner thigh) are located in the upper part of the leg under the groin. Their main function is to adduct the leg.
The thigh tensioner (green) is located on the outside of the thigh under the femur. Its main function is to abduct the leg.
Quadriceps femoris - anatomy:
The quadriceps muscle occupies the largest area of the thigh, consists of four bundles, each of which starts from the knee. Two side bundles form the familiar “droplets” above the knees, and two bundles in the middle continue to the pelvis.
Muscles of the back of the thigh:
- Biceps femoris;
- semimembranosus muscle;
- Semitendinosus muscle.
The main functions of these muscles are hip extension in the hip joint, lower leg flexion, leg abduction.
Exercises for the overall development of the hips
The first and most important exercise for the development of the hips is squats with a barbell. it basic exercise, which mostly works out the quadriceps, or quadriceps femoris, but also involves all the muscles of the thigh and lower leg. If you want to shift the focus to the quadriceps, then put pancakes under your heels.
Technique: Correct execution technique is vital in this exercise, since if it is violated, you can get severe injuries to the spine or knees. During the squat, the back should always be kept straight and the pelvis pulled back. The knees should be turned in the same direction as the toes. The head is in line with the knees. The bar should not lie on the neck or fall to the middle of the shoulder blades. Its most comfortable and safe placement is on the trapezius muscle.
Second general exercise for the hips - leg press. Here, all the muscles of the thigh are also included in the work, but more emphasis is placed on the quadriceps femoris. This exercise allows you to isolate your back correct technique execution.
Technique: The leg press machine is adjustable, so you need to set it up for yourself (seat and platform tilt). The back should be fully pressed to the seat, the lower back should not come off. When performing a bench press, we do not fully straighten our legs, since the knee joint should not slam shut. You can adjust the load by placing your feet down, in the middle or up the platform, wide or narrow.
The next exercise for the complex development of leg muscles is lunges with dumbbells in dynamics. That is, in such attacks we walk, and do not stand still. As in the previous exercises, the emphasis is on the quadriceps, but the whole leg is developed.
Technique: Technically this difficult exercise but useful. It is better to perform it with dumbbells, as this will help you keep your balance. The back should be straight, legs bent at 90 degrees. When sitting down on your leg, do not rest your knee on the floor.
Exercises for the quadriceps femoris
One of the most common exercises for developing the front of the thigh is the leg extension in the simulator. This is an isolating exercise that allows you to work out the lateral heads of the quadriceps femoris as much as possible, and this is the answer to the question “how to pump up the medial thigh muscle?”. Perhaps better for medial muscle exercises are not found.
Technique: There are trainers with or without a back. If there is a backrest, then adjust it so that the lower back is firmly pressed against it. If there is no back, then try to keep your back straight. For fixation, hold on to the handles located at the edges of the simulator. Extend your legs to the end.
How to pump up quadriceps hips isolated? Second useful exercise for this purpose, squatting in the Gakk simulator. This exercise allows you to isolate the back, which is convenient for many athletes. Also here you can sit as deep as possible.
Technique: The back should be closely pressed against the back of the simulator, always keep your hands on the latches. You can squat as deep as possible only if you have no problems with your knees.
How to pump up the back of the thigh?
Speaking about how to pump up the biceps of the thigh, you should never lose sight of this exercise - the deadlift. Technically, the exercise is quite difficult and traumatic. If performed incorrectly, it can lead to various injuries of the spine and a sharp increase in intra-abdominal pressure, which has its consequences.
Technique: Fulfill deadlift it is necessary with a straight back, the stomach should be tucked up, and the press should be slightly tense. To work out the hamstrings as much as possible, it is better to perform deadlift on straight or slightly bent legs.
The second exercise in the topic on how to pump up back muscles hips - tilts with a barbell. This is an analogue of the deadlift, but it is performed with a barbell on the shoulders.
Technique: The back should be straight, legs also straight. We take the pelvis back during the slopes.
Another exercise on the list of how to pump up the back of the thigh is hyperextension. It is done in a special simulator.
Technique: The simulator is adjustable, so install the rollers for attaching the legs under you. The knees should be halfway outside the support, the stomach is higher pelvic bones- hangs freely. Lean slightly bent back to reduce stress on the lower back.
The last exercise for pumping up the back muscles of the legs is bending the legs in the simulator. it isolated exercise for the biceps of the thighs, which allows you to work them out best.
Technique: The angle of the simulator must be adjusted for yourself, the knees should slightly go beyond the bench, and the roller should be placed on the calcaneal tendon. While bending the legs, the pelvis should not come off the bench. It is necessary to raise the legs twice as fast as to lower them, and it is necessary not to lower them completely.
How to pump up the muscles of the inner thigh and thigh strainer?
There are a lot of exercises for the inner thigh, but almost all of them are performed without weights. We will tell you how to best develop this muscle group.
The first and second exercises for the adductors of the thigh are bringing the legs while standing in the block and bringing the legs together.
Technique: Put on a special cuff on your leg, hook the carabiner of the block onto it. Move your leg to the side. Bring your leg to the maximum.
The second exercise is bringing the legs together in the simulator. This is an isolating exercise that will help you pump up the most qualitatively. internal muscles hips.
Technique: The lower back must be pressed closely against the back of the simulator, the legs should be placed on the holders. Bring your legs to the maximum and spread also to the maximum. On the last repetitions, you can help yourself with your hands.
Exercise for the thigh tensioner - leg breeding in the simulator. For this there is special simulator opposite to the previous one.
Technique: We press the lower back closely to the back of the simulator, place the legs on the mounts. Spread your legs as far as possible to the sides, without bringing them to the end together.
Another exercise for the thigh tensioner is the abduction of the leg in the block.
Technique: Put a special cuff on your leg, hook the carabiner of the block onto it. Take your leg as far as possible to the side, trying to keep the body straight.
Well, here we have answered your questions "how to pump up the internal muscles of the legs, the front of the thigh and the back." Remember that you need to train your legs no more than once every 6-8 days. Use as much as possible more exercise for better study all thigh muscles.
Exercises to work out the abductors (abductors of the thigh), buttocks, tensioner fascia lata thigh, as well as the leg extensor muscle in the knee joint (lateral broad muscle hips).
Exercises for the outer thigh at home
Do you want to quickly remove fat from the outside of the thigh at home? Looking for effective exercises to pump up the outer part of the thigh? Here! In the article we will talk about a set of exercises with which you can pump the necessary muscle group. Remember: regular exercise, proper exercise technique and a proper diet will help you achieve maximum results.
Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the beginning of your workout will help warm up your muscles and avoid unnecessary injury.
COMPLEX OF EXERCISES FOR THE EXTERNAL SURFACE OF THE THIGH
| Exercises | Sets | Reps/Time |
|---|---|---|
| 3 | 25 | |
| 3 | 15 | |
| 3 | 15-20 | |
| 3 | 15 |
Exercise helps to work effectively outer thigh. Additionally loaded inner surface hips.
Technique:
- Get on all fours with an emphasis on straight arms and legs bent at the knees.
- As you inhale, take your right leg to the side and fix it. The thigh is parallel to the floor.
- As you exhale, slowly lower your leg.
Number of repetitions: 3 sets of 20-25 reps.
Tip: Over time, to increase the load, you can use a dumbbell (placed at the bend of the thigh and lower leg). When performing an exercise with a dumbbell, after the working number of repetitions, you can remove the burden and make another 10-15 jerky movements. After that, move on to training the other leg.
Exercise for training the outer side of the thigh. Additionally loaded gluteal muscles, square muscles lumbar and back extensors. In statics, the arms tense up (holding the support).
Technique:
- Lie down on a chair with an upholstered seat or bench, emphasis on your stomach. The body is stabilized by the abdominal muscles.
- Straighten your legs, keeping your feet together.
- Inhale as you lift your legs up and hold for 1 second.
- As you exhale, slowly take starting position.
Number of repetitions: 3 sets of 15 repetitions.
At home, for emphasis on the stomach, you can use a pair of chairs with an upholstered seat, placed side by side. Before performing an exercise with an additional load, to prevent injuries to the hip joint, it is necessary to do a warm-up consisting of squats, steps in place and rotation of the pelvis.
Advice: By shifting the load from the spine to hip joint, the exercise is recommended in the presence of back pain and spinal clamps - as a prevention of diseases associated with in a sedentary manner life. Athletes with back problems should consult a doctor before performing.
Works and stretches the outer thighs, buttocks and calves. Over time, the difficulty can be increased with weights or dumbbells.
Technique:
- Starting position: legs wider than shoulders, socks turned to the sides, back straight.
- As you inhale, slowly lower your pelvis until your thighs are parallel to the floor.
- As you exhale, take the starting position.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: When doing this, make sure that your knees do not protrude beyond your toes.
This exercise targets the quads, glutes, hamstrings, and calves.
Technique:
- Put your hands on your belt or put your hands behind your head. Keep your back straight.
- As you exhale, lunge forward with your foot so that her knee forms a 90-degree angle. However, it should not go beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
- On an inhalation, push off with the heel of the forward leg and return to the starting position.
For balance, the toe of the working leg can be slightly beveled.
Number of repetitions: 3 sets of 15 repetitions.
Advice: The wider the lunge, the more the buttocks work. The narrower the position of the legs, the more the quadriceps are involved.
The effect of training will appear faster with regular exercise in combination with a low-calorie diet. Normalize your diet and choose a specific time to exercise. Stick to the set schedule.
- The effect of exercises for the outer side of the thigh directly depends not only on their regularity, but also on the execution technique. Especially when done at home. Watch your technique by doing exercises in front of a mirror.
- Muscles grow during rest after training, so remember to alternate between work and rest. On the initial stage We recommend doing no more than 3-4 times a week. Before increasing the number of workouts, consult with a trainer.
- The first result will appear after 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first workouts. Even if the target muscles hurt a lot.
- Begin and end each workout with a 10-minute warm-up. Before training, it helps to warm up the muscles, after - it helps the body return to its usual mode of operation.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata, as well as the extensor muscle of the leg in the knee joint (wide lateral thigh muscle).
In conjunction with proper nutrition and aerobic exercises reduce body fat and form a beautiful silhouette of the legs.
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 good 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 seem strange, but to target the outer head of the biceps, you really need to use narrow grip neck on the rises of the barbell for biceps. 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!
Quite often, experienced athletes begin to notice how some muscle groups respond better to the load, while others, on the contrary, begin to lag behind in development. Why is this happening? Maybe you don't feel well working muscle; give it an insufficient load for growth, or vice versa, do too much exercise, so that the muscle does not have time to recover ...
In any case, we are for a harmonious physique, and therefore today we will talk about how to pump up the outer part of the thigh - just the very area that is often left without proper attention. And very much in vain!
Legs need to be worked out hard and intensively, devoting a lot of time and effort to them, and beginners, of course, want to quickly get voluminous arms, they often don’t even remember about their legs. That's why it's not surprising that this is the most lagging muscle group in most gym goers...
Indeed, it is easier to do a couple of sets for the biceps than to shoulder a heavy barbell and squat with it. However, if you don't want to turn into a laughingstock on the beach, carrying a mighty torso on two pasta, then it's time to take your legs in your hands and pay more attention to your quadriceps. 
A bit of anatomy.
The front surface of the thigh - quadriceps - consists of 4 heads: intermediate, straight, medial and lateral. The latter is located just on the outside of the thigh, giving the legs a powerful look not only in frontal poses, but also from behind and from the side. The lateral head is one of the most massive and powerful muscles of our body, and therefore should respond to the load without problems, one has only to correctly place emphasis in leg training. But how to place these accents? What should be done to pump it up?
The secret lies in the position of the foot - the more the toe is turned inward, the more the lateral head is involved. The trouble is that squatting or doing a leg press in this position is not only uncomfortable, but also traumatic for your knees, so we will start training with leg extensions in the simulator.
Leg extension from a sitting position.
Fulfillment: we unbend not both legs, but each separately. If the design allows, we sit on the simulator diagonally, hanging our free legs to the side of the seat. The working leg is slightly "littered" inward, which will allow you to concentrate on the outer surface of the thigh. We do 15-20 repetitions and change the leg.
In addition to preliminary fatigue, extension at the beginning of a workout is also a good warm-up for your knees, after which you can move on to the “main dish” - squats.
Fulfillment: we put our legs a little narrower than the width of our shoulders, the socks should look straight. It is desirable to squat not lower than parallel so that the load does not go from the hip to the gluteal muscles. We perform 12-15 repetitions. If you wish, you can replace part of the squats with hook squats or platform presses, the setting of the legs is the same.
Accented lunges.
The final exercise will be lunges with dumbbells.
Fulfillment: we take a step forward, sinking as deep as possible, after which we rise from the gray-haired position with the effort of the supporting leg and go to the starting, starting position. In this case, the toe of the supporting leg is slightly turned inward, but the knee should look straight ahead, and not follow the toe to the side. We repeat with the other leg. It is required to perform 15-20 repetitions for each leg.
Well, for a snack - a favorite female simulator, which, of course, is useful not only for the fair sex - a machine for breeding and reducing legs.
Leg extensions while sitting in the simulator.
To pump up the outer part of the thigh to failure at the end of the workout, we will act on it in isolation.
Execution: sit in the simulator, rest your legs on the pillow-holders. Overcoming resistance, spread your legs to the sides along the maximum available trajectory. Then a smooth return to the starting position ... Do 3-4 sets of 10-15 repetitions, and your quadriceps will begin to “burn with fire” ...
Legs are the foundation strong body. Follow our recommendations, and in a month you will amaze your friends with the power of your lower half. See you on the platform!