The legs are often a problem
with most women, since women are more prone to store fat and be in the thighs and
buttocks. At the same time these areas may also be genetically predisposed to
cellulite. Although there are many surgical methods are available, is inner and
outer thigh exercises the most appropriate answer to the problem, since the
results are permanent compared to all other methods.
Thigh muscles inside and
outside are not often used, or they are not in the context of routine
activities, we support. When these muscles are not activated and exercised, the
inner and outer thighs are flabby and bulky. These exercises will help to
streamline and strengthen the thigh and upper leg will be solidified. In this
article we will focus mainly on the outer thigh. The outer thigh muscles are
also known as kidnappers. These muscles extend along the sides of the hip
joint. Now we want to see the exercises can be done at home or in gyms.
Squats
This is one of the best
exercise of the thigh. Therefore, it is important that this is part of your
exercise program.
• With their backs against the
wall and keep your feet shoulder-width space between the two. Your toes should
cringe a little, turned inward.
• Breathe slowly lower into a
squat position as you slide down the wall.
• Breathe in, hold the
position, and slowly return to starting position.
• Repeat the exercise 10 to 12
times.
Outer thigh lift - Lying
Although the practice seems
very simple, this exercise is considered one of the best exercises upper outer
thigh, certainly after the squats.
• are on the right side and
support your neck with your right hand.
• Place your left hand on left
hip, keeping your legs straight and slowly lift the left leg about 6 inches
above the ground.
• If you raise your leg, bend
your legs for a better stretch.
• Repeat this exercise 10 to
12 times on both sides.
Outer thigh - Permanent
If your workout in the gym,
you can use weights to do this exercise. If you prepare your home, you can use
cans or bottles filled.
• Stand near a wall or chair
for support to the left against the wall.
• Bend the right knee at a 90
degree angle to the side as much as you can and lift your leg.
• Lower the leg, but without
touching the leg on the floor and repeat.
• This exercise must be
repeated about 12 to 15 times on each leg.
• If you plan to use weights,
free weights you put on the outside of the thigh, if you do the exercise.
Lung Side
It is important that you
follow the instructions in this exercise properly to avoid injury. To do this
exercise, you need a step. They can also make use of the first step of the
staircase.
• Step with your right leg on
the stage, but on the left side, so that there is a catch to the outer thigh.
• Extend left leg behind you
and walk slowly down into a slot.
• to hold the position and
return to the starting position by the right in the heel.
• Repeat this exercise 15
times on each side.
• If you do this exercise if
you have cramps to stop immediately.
This is a simple exercise, the
rationalization of the inner and outer thigh helps.
• on each side are on a mat
and support your neck with your hand.
• Bend your arm and place it
in front of the chest for support.
• Make sure your hips are
stacked.
• Bend your knees and put you
ahead of the foot and lift the leg to the underside of the floor about 6 inches
off the ground.
• to hold the position, take
the lower bunk down, but not touching the ground. Repeat 15 times on each leg.
Along with these exercises,
you will also need to include cardiovascular exercise into your schedule. Gait
training is known to work wonders on the thighs. At the same time, you can also
take care of your diet and you're out of food waste and oily.
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