The inner thigh is one of the mostproblem areas of the female figure. In winter, the appearance of the legs does not bother us much, and you do not think about how to pump up the inside of the thigh. But closer to the summer, when we begin to understand that soon wear a swimsuit and go to the beach, there is panic at the sight of reflection in the mirror. You can rectify the situation if, without waiting for the summer, you begin to put your legs in order.
If you do not know how to pump internalside of the thigh, then use the exercises given in this article. Perform this complex about 4 times a week. But do not try to do it daily, as muscles need to recover after physical exertion. The recovery period takes an average of 48 hours, so the option “every other day” is most suitable for training.
So, we begin to answer the question "how to pumpinside the thigh? ”Lie on your left side, leaning on your forearm, bend your right leg at the knee and place your foot in front of your left foot. With an exhalation, lift the left leg above the floor, pull it toward you with a toe. Do not hold your breath, try to strain only the inner side of the thigh. Hold your leg in the air for about 30 seconds, then, while inhaling, lower it and relax. Get some rest and do another 2 sets of this exercise. If for you such exercise is small, then do not rush to roll over. Let's see how to pump up the inner thigh with a greater load. A little complicate the task: when lifting the left leg up, follow the "spring" - a slight wiggle up and down. The number of moves depends on your physical fitness. If the first few workouts you find it difficult to perform a lot of springs, then do at least 24, then gradually bring up to 50 sets. Well, if the number of repetitions, you gradually increase to 100 - 150 times. Perform exercises on the right leg.
Сядьте, на вдохе отклонитесь корпусом назад, lean on your forearms, lift your knees bent up. With a breath, spread your legs to the side, point your socks toward yourself. Perform small springy movements for 3 minutes. Then complicate the exercise a little: stretch and connect the legs completely. By the time the implementation of this option will take about 2 more minutes. Now we will tell how to pump up the inner part of the thigh, if such a load is small for you. Fully fall on your back, lift straight legs up. While inhaling, spread your legs, and with an exhalation reduce them. Continue doing these movements for 4 minutes. Then lower your legs and rest for 30 seconds.
Sit down, bend your knees and put your feet together,place your palms on the inside of the thighs. With the exhale, begin to put your palms on your feet and at the same time try to bring your knees together. Due to this resistance, you will strain the muscles of the hips as much as possible. While inhaling, remove tension from arms and legs, rest for 2-4 seconds. Perform 10 to 30 approaches of this exercise.
Consider another exercise.For him, you need a medium ball. Lie on your back, bend your legs, place the ball between your knees. With the exhale, push your knees on the ball, trying to squeeze it as much as possible. When inhaling, relax your muscles. Do this alternating voltage for 2 minutes. Then complicate the exercise a little. Place the ball closer to the center of the inside of the thighs, straighten the legs completely, and lift up. Also, when you exhale, squeeze the ball with your legs, hold the tension in the muscles for 3-5 seconds, and then relax your legs. Perform at least 30 approaches.
We looked at some of the most effectiveexercise. This article will be very useful to those who think how to pump up the inner surface of the thigh. To achieve success in this matter, most importantly, do not give up, be persistent in doing the exercises. However, keep in mind that if you are just starting to train, and haven’t been engaged in it for a long time, then carry out a slightly smaller number of approaches first, gradually gaining momentum.
