Exercises for the inner side of the thigh should be included in the complex gymnastics leg without fail.The problem is that zone of the body is that if the inside of daily movements femoris little involved and to constantly maintain them in good shape, it is necessary to load them synthetically, t. E. Using the appropriate exercise.
Features exercises for the hips
body Staging - the distance between the spaced legs (feet parallel to each other) is equal to shoulder width apart, hands on his belt.squat with a strong abduction buttocks back (simulation of how you would sit on a low chair) as long as the angle of the knees will not be equal to 90 degrees - - perform a second technique to fix the body in this position, then return to the original position.
Proper body production - the distance between the spaced legs (socks feet separated out as far as possible) equal to shoulder width apart, hands on his belt.Technique of this exercise for the inner thigh recalls doing "plie" (only with open feet) -
Each of the exercises for the thighs is performed 30-45 times (the total number is divided into three sets).If you feel that stress is not enough for your muscles in order to complications sit-ups you can pick up a dumbbell.
Armed with only these two types of sit-ups, it is already possible to achieve visible results.But for a full study of the muscles of this zone is better to give preference to a complex exercise that will provide a variety of loads.
set of exercises for the hips on the floor, a chair
starting position of the body - in front of him - reclining on its side, leaning on his elbow, one hand, the other focus;foot, located on top, standing in front of the lower leg straight on the floor, bent at the knee.It works the lower leg with a small amplitude.Character movement - up and down, pull the sock leg on yourself.The exercise is performed until a light tingling sensation in the area being worked.Then, change the position of the body, to work out the other leg.
initial body position similar to the previous one, only the straight leg is raised.From this position starts to make circular foot movement - in one direction (20 times), in the opposite direction (the same number of repetitions).Just work out the other leg.Number of approaches - three.
initial body position - sitting, legs bent at the knees, between his knees arranged arms, linked to the castle.Character movements - try to close your knees parallel to the resistance against the action of the hands.The specifics of implementation - voltage (10-30 seconds) - relaxation (for the same amount of time), the number of repetitions - 10.
initial body position - lying on his back.In order not to overload the back, put his hands under the buttocks, with emphasis on the elbows, straight legs raised at an angle relative to the body about 90 degrees.Character movements - dilution and mixing of the legs.The number of sets and repetitions - 3 to 15 times.
This exercise requires a chair and feetball (goals) of small dimensions.Starting position - sitting on a chair, back straight, fitball position between his knees.Character movements - squeezing knees the ball with the highest possible voltage, followed by muscle relaxation.The total number of repetitions (45 times), divided into three sets.
Regular Execution (3 times a week), this small but effective set of exercises strengthen the muscles of the inner thigh.
contraindication to implement them may be only of the disease occurring in the acute form, such as SARS or inflammatory processes.