21 exercise for those who want to have perfect thighs

We will divide the exercises for the thighs on the muscle groups that they are working on. The number of sets and repetitions depends on the operating weight and your fitness. If you are performing the exercises without weighting, guided by three sets of 20-25 times. With the weighting number of times can be shortened to 5-10 in the approach according to the operating weight.

Exercises for the anterior surface of the femur

These exercises help to pump the quadriceps - muscles strong with four heads, which is on the front of the thigh.

1. squats

If you are just starting to do, it is quite normal squats. Pay attention to the equipment: Do not round your back, unfolding socks and knees to the side, do squat to parallel with the floor or slightly below.

When the muscles get used to the load, develop squats. here here more detail dismantled equipment proper squats.

2. lunges

There are numerous options of attacks: in place back in motion. If space is limited, you can do lunges on the spot.

Make sure the knee does not extend beyond the foot. Get down low, so as to touch the floor with my knees behind the legs, keep your back straight.

If you are in the gym or on the street, try lunges in motion.

Complicate exercise can be, picking up a dumbbell or kettlebell. If a balance is all right, try lunges with a barbell.

3. Zashagivaniya on pedestal

Can rise to any height, which is the solution to your height: chair, pedestal, step, step, a bench in the park. At the same time, make sure that the knee wrap the inside.

If you want to complicate the exercise, try to lunge zashagivaniya ago. Step on the curb right foot, bend the left knee, and take out the advance. Get off the stone, stepping on the left foot. Take your right leg back into a lunge and walk away, taking a knee to the floor. Straighten and repeat.

You can pick up a dumbbell or kettlebell, perform the exercise with a barbell or bodibarom.

4. legs thrust with expanders

For this exercise, you need a simulator crossover or a rubber band-expander.

Lie on the floor on his back, hook the expander or rope crossover ankle working legs. Overcoming the resistance, lift the leg while bending it at the knee.

5. Squats on one leg "pistol"

Squats on one leg requires fairly developed hips muscles. If you can not yet sit without support, try to do the exercise holding loops or gymnastic rings.

6. Split squat with one leg on the bench or in the ring

Split squats can be done by placing one foot on the bench, cabinet or other elevation. It is also possible to use a loop or ring of gymnastic.

During the squat, make sure that the knee was standing in front of his feet on the foot and was wrapped inside. If you can not get up, so that the knee was looking outside, you still early to do this exercise.

The lower you sit down, the better it worked muscles thighs and buttocks. To complicate you can pick up a dumbbell or kettlebell.

7. Jumping out of the squat

This explosive exercise helps muscles to pump better, if you have enough time and you can not use free weights.

Take a deep squat and jump out upwards from the bottom point. During the sit-ups do not tear off the heel from the floor. Hands can keep in front of or behind the head.

Try to squat deep throughout the approach, even when the muscles are already tired.

8. Alternation legs in a jump

Another explosive exercise. Stand straight, feet together, hands on his belt. Jump out up and land in a lunge position: right foot forward, left - behind. From the lowest point of the jump out as high as possible in the air and change legs and land with the left leg forward.

9. Jumping with his foot on a pedestal

It is even more difficult exercise. Stand with your back to the cabinet and put on her socks. Make squat on one leg and jump out upward from a lower point.

Vocabulary for Femur

The following exercises help to pump hamstrings: biceps, semimembranosus and semitendinosus muscles.

1. Deadlift

This is probably the best basic exercise for study hamstring muscles.

Performing deadlifts, observe the location of the back: it must be straight throughout the exercise, otherwise the load will go to waist. To avoid this, an additional strain buttocks during ascent.

Grif rod is as close to the shins, knees wrapped inside.

2. dead Rod

Dead Rod is ideal for stretching and leveling hamstring at the expense of the minimum bending your knees. Exercise is also called deadlifts with straight legs, but it is better if your knees are slightly bent.

During tilt the pelvis is not much goes back (as opposed to the Romanian traction), you move due to the back surface of the thigh stretch. Under no circumstances should not be rounded spine. If not enough stretching, to lower the bar to the floor with your back straight and knees nearly straight, try to get only up to mid-shin.

3. Romanian craving

Unlike Romanian thrust from the dead it is that it is necessary to strongly apply the pelvis back a little more bend your knees and lower the rod neck only to mid-calf.

Downward movement starts from exhaust pelvis backwards, due to which the casing is folded. Is lowered until it reaches the top of the bar neck mid-calf, and then rises again. Try during exercise to keep mixed by blades.

4. legs lying thrust with expanders

This exercise can be performed in a crossover or with a rubber expanders. Lie on the floor on his stomach, throw with a loop on the leg. Overcoming the resistance expander, bend the knee to a right angle or more.

5. Deadlift on one leg

This exercise works out perfectly hamstring, but it requires a developed sense of balance.

Pick up a dumbbell, take one leg back and do not lower it to the floor before the end of the exercise.

6. body tightening with his feet on a pedestal

This exercise can be performed on two horizontal bars on the playground or just put your feet on a chair or cabinet. I will describe an option for home workouts.

Sit on the floor, put your feet on the platform. Lift the body in his arms to the pelvis hung in the air. Bend your knees and lift your pelvis up so that the body was parallel to the floor.

Perform three sets of 10 times.

Exercises for inner thigh

1. Bringing his feet in the crossover

Exercise can be performed with the simulator-crossover or rubber ribbon expanders. Stand up to the crossover right side, hook the loop of the ankle of the right leg. A little step back, pulling the expander or crossover cable, and lift the working leg - it's original position.

overcoming resistance Expander, Puts the working leg to the base, and then allot it back.

2. Lifting legs lying

Lie on your right side and lift the body, relying on the forearm. Bend your left knee and place the foot on the floor. Lift the straight right leg off the floor, hold for two or three seconds and then lower.

3. sumo squats

Pick up a dumbbell or kettlebell, open your legs wider, socks, spread to the sides. Squat until thighs become parallel to the floor or below. Straighten and repeat.

Exercise can be performed using step or other elevations to deepen squat.

Exercises on the outer part of the thigh

The exercises presented below help abductors pump (diverting thigh muscles): the average gluteal muscle and the tensor fascia lata and vastus lateralis - one of the heads quadriceps.

1. Breeding feet in simulator

This simulator allows the isolation pump allocating muscles of the thigh. For greater effect, before the exercises tighten your buttocks so that the slightly raised on a chair, and then proceed to implement, not relaxing the buttocks before the end of the approach.

However, in some cases, this exercise can be dangerous. In addition to the gluteus medius muscle and the tensor fascia lata, piriformis included in the work. And if you do not calculate the load, the deep muscles can shrink and squeeze the sciatic nerve, causing pain.

Therefore, gain weight or number of repetitions gradually, do the exercise only once a week.

2. Lead legs toward

Exercise can be performed in a crossover or expanders.

Hook the loop of the right foot and turn to the left side of simulators. Overcoming the resistance, lift the leg to 45 degrees.

3. Breeding feet with expanders

For this exercise, suitable expander "hourglass" or small tape-expander. Put the gripper on the legs above the knees, lie on your side, resting on your forearm, bend your legs.

Dilute knees, overcoming the resistance of an expander and mixed by keeping the foot.

After training

After the occupation do not forget good stretch outWith an emphasis on those muscles that have participated in the training. Here are some stretching exercises of the quadriceps, hamstrings and adductors.

Engage in a day, if you have chosen exercises with weights every day, if you like lighter options without weighting, and you will see the progress after a few days of intensive training.