The inner surface of the thigh is one of those notorious "problem" zones on the body of women. The reason why it is so customary to call it one is that these muscles, alas, do not work in everyday life, so they do not involve anything other than special exercises for the inner surface of the thigh.
To all other in this place the skin is especially thin. So, it becomes also a favorite place of cellulite. The shaky, not worked hips, plus the orange peel covering them, together give a stunning impression of just looking at yourself in the mirror.
How to properly swing your hips?
The simplest answer is how to tighten the inner surface of the thigh - it's a swing. Strength exercises (squats, rides, legs lifts, etc.) here, of course, are in the lead. However, you can often see girls with excessively inflated legs, which, if they were previously problematic, now just become fat. Whether from the abundance of muscles, or from fat - and most likely from both. Isolated workouts of the inner surface of the thigh are atypical for our, human nature. Pumping muscles, fat remains untouched, and to get rid of it, it requires an old, like a world, gymnastics for the inner surface of the thigh with a cardio bias.
This group of muscles is called the "medial" by the scientific one, and the muscle we are talking about is included in this group and is called the large adductor muscle of the thigh. The driving muscles provide for the reduction and dilution of the legs (on this principle, the simulators for the inner surface of the thigh are also based) bending in the pelvis, turns, also provide stability. The latter quality is actively used in martial arts, since there the concept of stability and the "rooted" stance is very important. Accordingly, in martial arts this part of the body is very well developed.
Exercises
We will demonstrate a full-fledged complex for strengthening the inner surface of the thigh and all that is required of you is regular exercise.
- Warm-up - running on the spot.
- We lay down on the floor, on the side, the left leg is stretched out, the right one is half-bent. We rest on the left forearm and the right hand. The noses are pulled on themselves, we raise the lower leg. The abdomen is tense, exercise is slow, breathing is even. We perform 15 to 20 times per leg.
- FE - on the side, legs stretched. Raise the upper leg up and fix it. Lower leg perform lifts and "get" to the upper leg. We perform 15 to 20 times per leg.
- IP is the same. We lift the upper leg up, lower we do the ascents, both feet are brought together to the center. We perform 15 to 20 times per leg.
- We lay down on the back, hands fix under the buttocks, head tear off the floor. The legs are cut off from the floor by 30 cm, we perform scissors.
- The legs are raised vertically at a right angle, the body is on the floor. We reduce and we breed legs. The legs are straight, and the socks are tight, the press is strained. We execute 15 - 20 times.
- Legs at right angles, perform a "scissors" with a small amplitude, without spreading your legs widely.
- We execute once again.
- We take the ball or rolled up a towel, we put between the knees and squat, squeezing the ball with the hips. When squatting, we complicate the task by raising our hands on the squat.
So, before this complex it is necessary to perform a warm-up period of 15 minutes. This can be running on site, cycling, skipping rope or pre-training, prior to hip exercises. The fact is that the muscles of the inner surface of the thigh are very poorly developed, which means you can inadvertently bring yourself to stretch. After training, we perform the complex for stretching. If you do not, soon you will get "thick" pumped and rounded (in the worst sense of the word) hips. Stretching stretches the muscles and makes your legs thin and feminine.
And over the complex for the hips you need to work at least three times a week.