For women, shaping the muscles of the thighs is an important goal of fitness. A less harmonious body is considered very feminine, and the right side of life from the hips is part of the equation. It's incredible but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also did you know that the gadget is not from the tone of the femur and the hip necessary when the job performance, and know how. More importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.
This means that women not only exercise the right thigh, but also aerobic exercise and healthy eating for best results. The following exercises are the most effective exercises for the front of the thigh. The routine also includes inner thigh and rear thigh exercises.
For best results, start with 15-20 repetitions for one. Gradually to 2 September to increase Complete the routine at least twice a week for best results. This is a beginner-intermediate toning program effectively. Please note that these figures are only general guidelines. For a program that best fits your needs advice, please contact a certified personal trainer. When injuries or health problems, please get approval from your doctor before beginning any exercise program.
Wall Squat: Practice before the thigh.
Start position: Place% u2013 back against a smooth wall. Stand with feet apart, toes pointing slightly outward. Distribute your weight evenly on both feet and lean back against the wall. Movement:% u2013 Inhale, keeping your heels in contact with the ground at all times, slowly lower to the squat, while slipping off the wall. Breathe slowly stretch your legs, keeping the head and chest, return to the starting position. Repeat as necessary.
Standing Barbell Squat: Front Thigh Exercise.
Background: - Hold a dumbbell in each hand and leave your side. Stand with feet apart, toes pointing slightly outward. Distribute your weight evenly on both feet. Movement: - Inhale keep your heels in contact with the ground at all times, slowly lower to a squat. Breathe slowly stretch your legs, keeping the head and chest, return to the starting position. Repeat as necessary. 5 pounds weights work well, but you can start with £ 2, then work your way up to 5 pounds in 3-5 weeks.
Slots: exercise front of the thigh.
Starting position: business% u2013 Standing with feet slightly less than shoulder width. Take a bar with a couple further apart than shoulder width apart and put it on his shoulders. Movement:% u2013 Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body slowly until the rear knee lightly touches the floor (if you do not go to the lowest level then work more than 2-3 weeks). Exhale and shift your weight back one step (or 2-3 small steps, it seems difficult) to return to the starting position. Repeat on the other side. Tell your doctor before this or any other knee exercises to consult if you have had a knee problem!
Lying Down: Stretch front of the thigh.
Starting position: supine face a carpet with the legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull the heel as far as possible. Hold for 30 seconds. If necessary, repeat elsewhere. Remember to hold for 10 seconds for this distance.
Seated Split Stretch: Stretching the inner thigh.
Starting position: Sit on an exercise mat and spread their legs as wide as possible. Movement: Lean to the right and reach your toes. Place both hands on the feet or ankles. Hold for 30 seconds. If necessary, repeat elsewhere.
Seated Butterfly: The thigh of the year.
Starting position: Sit on a mat with your back straight year. Movement: Bring the soles of the feet together and draw closer to your body as possible. Let your hands rest on the feet, or a light pressure with her thighs. Hold for 30 seconds. Hold for 10 seconds. Here are the most effective if you gently press your knees down with your hands, take care to not press too hard.
Seated Hip Twist: outer thigh and hamstring exercise.
Starting position: Sit on an exercise matt with your legs straight. Movement: Bend your right knee and place your right foot on left leg. Place your arms around his right knee and pull the left shoulder. Hold for 30 seconds. If necessary, repeat elsewhere. Remember, hold it down for 10 seconds.
Pull the leg thigh operating a total lie.
Starting position: Lie on an exercise matt with your knees and flat feet on the ground. Movement: Bring your right heel to rest on the left thigh. Loop your hands around your left thigh and pull it to the chest. Hold for 30 seconds. If necessary, repeat elsewhere. Remember to hold for 10 seconds in each game .
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