The question of how to pump the inside of the thigh is rather complicated and controversial. At different times, the opinion on what exercises really help is good, there was a different opinion. At the moment, experts agreed on the idea that exercises for mixing and breeding legs that have been popular for a long time, in fact, not very effective. The most effective exercises for the inner side of the thigh were very unexpected.
How to sweat the inside of the thigh?
Exercises for the internal muscles of the thighs to achieve results are important to perform regularly, every other day or every day depending on your well-being. In addition, it is important to perform them correctly, otherwise they just will not give the necessary effect.
In fact, you can pump the inner surface of the thigh by doing just one exercise - but doing it correctly. This is a magical exercise - squats with a barbell, but not in the usual form, but in a slightly modified one. However, the complex approach, as in any case, gives faster results, so if you attach several more approaches to it, you will notice the effect much earlier.
How to pump internal muscles of the thigh: squats with a bar
We will discuss in detail how to perform this basic exercise, which will quickly make your legs taut and beautiful.
- Stand up straight, the legs are wider than the shoulders, the feet are directed to the outside at an angle of 45 degrees, the shoulders are straightened, on the shoulders (but by no means on the neck!) - the bar. The back should be perfectly even along the entire length, including the neck (make sure that the chin is raised).
- Take a deep breath, slowly, pulling back the buttocks, as if you wanted to sit on an invisible chair, move down, bending the knees to a 90 degree angle (the hips should be parallel to the floor at the same time).
- Hold in this position for a few seconds and smoothly return to the starting position. Take care that the back remains flat, the head does not bend down. Hold at this point for two seconds and slowly return to the starting position. After that, exhale.
Such squats should be repeated in three sets, 15-25 times each. If this is too difficult for you, start with a load of 10-12 repetitions in three approaches. Since it is quite easy to strengthen the muscles of the inner thigh with this exercise, because it uses a variety of muscle groups, you will get a double effect: squats with a barbell or body-bar actively work on the muscles of the buttocks, giving the body an elastic and attractive appearance in this area.
How to pump the inside of a thigh: exercise for the lazy
To achieve the look of beautiful, slender, elastic thighs, in addition to squats with weighting, it is worthwhile to apply one more exercise that you can perform lying, for example, while watching a movie.
- Lie on your side, lower leg bend in the knee, support your head with your lower arm, stretch your free hand along the body or put it in front of you.
- Smoothly, but quickly raise the upper leg to an angle of approximately 45 degrees, then return it back (no need to touch the floor).
- It is important in this case the upper leg, the bark you move, in the knee to keep quite slightly bent, the toe of the leg to strain and pull on yourself. If you do not follow this, the effect will not work!
- Do not swing forward or back, even if you are uncomfortable lying on your side.
- This exercise must be performed before the feeling of numbness in the leg. After that, detect another 30-60 seconds and continue to execute through force. After that, you need to roll over to the other side and continue the execution. There must be three such approaches.
With proper performance, even these two exercises will be enough to give your legs a nice shape and puff up the inside of the thigh in a fairly short time.