Table of contents:
Video: Exercises For The Inner Side Of The Thigh
2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39
Exercises for the inner side of the thigh
Exercises for the inner side of the thigh are necessary for almost everyone: this is one of the problem areas, because its muscles are practically not involved in everyday life.
The situation is aggravated by the fact that the skin of the inner thighs is very thin, therefore, less elastic than in other places. So, the muscles of the inner thighs are weakly loaded, their blood supply is insufficient for the normal functioning of subcutaneous fatty tissue, and the metabolism is slowed down, which contributes to excessive fat deposition and the formation of cellulite.
Exercises for the inner side of the thigh will promote increased muscle work, reduce fat deposits on the inner thighs, and relieve sagging and sagging skin.
A set of exercises for the inner thigh
It is imperative to start training with a warm-up, in order to prepare the muscles of the inner thighs for loads in order to avoid injury during the exercise. As a warm-up, it is recommended to walk on the outside of the foot for 5 minutes to stretch the required muscle groups. For the next 5 minutes, you need to walk at a fast pace, raising your knees high to warm up the muscles. You can replace such a warm-up with a 15-20 minute run at an average pace, which will help activate and warm up all muscles.
After warming up, you can start performing a set of exercises for the inner side of the thigh:
- Wide squats - legs are wider than shoulders, arms are freely lowered, back is straight, shoulders are unfolded. Do slow squats with fixation at the lowest point for 3-5 seconds, slowly return to the starting position;
- Squats "Plie" - rise on toes, keep heels together, back straight, shoulders straightened, arms along the body. Slow squats without opening the heels, lower fixation, lifting at the same pace;
- Ball squats - feet shoulder-width apart, arms along the body, back straight. Clamp a small ball with your feet just above the knees. While holding the ball, perform squats according to the scheme of previous exercises;
- Squats with dumbbells - legs are slightly wider than shoulders, socks are divorced, arms with dumbbells are lowered along the body. Slow squat with simultaneous lifting of arms with dumbbells up, fixation at the lowest point, slow rise. For beginners, dumbbells weighing 1.5-2.0 kg, for more physically developed people, dumbbells weighing 3-5 kg are intended;
- Squeeze the ball - lying on the floor, on your back, the ball is held between the legs bent at the knees. Squeeze the ball with tension on the inner thighs for 30 seconds, relax your legs, pause for 2-3 seconds, repeat.
Each of the exercises for the inner side of the thigh should be performed 15 to 20 times for the first time; as the physical condition of the muscles in this area improves, the number of repetitions can be gradually increased up to 30-35 times.
It is necessary to complete the workout with stretching, which will reduce the likelihood of pain after completing the complex. For stretching, sit on the floor, back straight, legs bent at the knees. Slowly and smoothly bent at the knees, spread apart, trying to touch the floor with the knees - while the feet should touch the entire surface. Stay in this position for 5 minutes, gradually lowering your knees lower and lower.
It is recommended to perform such a complex every other day, but even if it is performed at least twice a week, soon the muscles of the inner side of the thigh will tighten, the skin will become more elastic and elastic.
It should not be forgotten that exercises for the inner thigh are only part of a set of measures to put your body in order. In order to avoid further problems with the figure in particular and with health in general, it is important to adhere to the rules of balanced nutrition and lead an active lifestyle.
Found a mistake in the text? Select it and press Ctrl + Enter.
Recommended:
Alora - Instructions For Use, Indications, Side Effects, Reviews
Alora is a sedative. Indicators for the appointment, according to the instructions for Alora, are vegetative diseases of the nervous system
Anuzol - Instructions For Use, Indications, Side Effects, Reviews
Anusole is a complex drug for local therapy (hemorrhoids, cracks and irritation of the anus, etc.), has anti-inflammatory, antispasmodic, antiseptic, astringent, drying and antipruritic properties
Modern Antibiotics: Efficacy And Side Effects
Drugs that interrupt or inhibit the vital activity of pathogenic microorganisms have been widely used in clinical practice since the 40s of the last century. Initially, only substances of natural (animal, plant or microbial) origin were called antibiotics, but over time this concept has expanded, and it also includes semi-synthetic and completely artificial antibacterial drugs
Chinese Breathing Exercises Qigong - Exercises
Qigong breathing exercises - a health improving technique, the purpose of which is to restore health and gain longevity
Inner Thigh Exercise: Fat Fighting Complex
The skin on the inner side of the thigh is thinner than on other parts of the body, and therefore less elastic, which over time leads to flabbiness and sagging. Exercises for the inner side of the thigh will help to solve this problem