10 movements to deal with the annoying flesh on the inner thigh, collect it
In addition to the small belly, the fat on the inside of the thigh is another problem that girls are deeply hurt. A healthy diet combined with reasonable exercise, combined with the following 10 leg training exercises, is a great way to solve the fat inside the thigh.
These movements not only include traditional leg-lifting actions, but also movements that shape the inner lines of the thigh from multiple angles. 10 movements are carried out continuously, no rest in the middle, 2-3 times in the whole cycle, 3-4 times per week, or 3-4 favorite moves added to your daily training as a training action for the thigh .
1 knees and legs
This is a very good warm-up action that activates the stable muscles such as the core and the target muscles (the muscles inside the thighs).
Action: Cross your hands behind your head and stand on your left leg; bend your right knee, swing your right leg up and cross your body, bend your right foot upwards; when your right foot does not touch the ground, your right leg will quickly sweep to the right side of the body; repeat 10 times, repeat for the other side.
Recommendation: The abdominal force is applied throughout the process to balance the body.
2 side lunge legs
Side lunge plays a very important role in the muscles inside and outside the thigh. While the leg movements are exercising the inner thigh muscles, the core balance ability is also well trained.
Action: Stand with your feet together, put your hands on the hips; take a big step to the left with your left foot, bend your left knee in your lower jaw, and move your hips back sideways; your left heel will force your body to stand up while your left leg Sweep to the right side of the body without touching the ground; then, swing the left leg back to the left side of the body and repeat it; repeat 15 times and repeat for the other side.
Recommendation: When the legs are on the other side of the body, focus on the extrusion process inside the thighs.
3 sumo squats
The slender but powerful legs of the ballet actor are what many girls dream of, and their beautiful and charming legs are for a reason. Sumo squat (aka: grand plies, an action of ballet), is an excellent thigh training action inside. In addition, the sliding action makes the muscles more energetic.
Action: Stand with your feet together, your knees and feet will be 45° outward, showing a character; the right foot will take a step to the right, the body will be as deep as possible; the back will be straight, the hips will move down, and the hands will touch the front fingertips. Stand up, the right foot slides back until the heel touches, the legs are squeezed hard, the arms are lifted over the top of the head; the left foot takes a step to the left side, and the sumo is deep, then slides back; the sides are alternately repeated, a total of 20 Times.
Recommendation: When squatting, be sure to keep your knees directly above your toes.
4 chair style legs
This action uses each movement to stimulate the muscles of the legs from multiple angles.
Action: Stand with both feet together, put your hands on the hips; bend your knees, move your hips back in a narrow position; keep your right leg in a narrow position, slide your left leg to the outside until the toes touch the ground; And quickly swing to the other side of the body until the knees touch, squeeze the inside of the thigh; adhere to a number of times, then the left leg back; repeat 10 times, repeat the right leg.
Suggestion: This action has certain requirements on the balance of the body. If the balance is insufficient, try to hold the wall with one hand or hold the chair.
5 or so alternate ghost steps
This fast-paced action can quickly increase heart rate (helps to burn fat), stimulate muscle fibers inside the thigh, and increase flexibility and coordination.
Action: Stand with your feet together, arms on both sides of the body; prepare for the right ghost step, three fast steps (right, left, right), then lift the left knee, right arm to the front; immediately left ghost Steps (left, right, left); when the floor is raised, the right knee is lifted, the left knee is bent, and the left arm is swung to the front; it is continuously performed as fast as possible 20 times, alternating left and right.
Recommendation: To proceed as fast and as steady as possible, try using the "One Two One" number.
6 low lunge - equal length adduction
Isometric contraction stimulates the inner-outer thigh muscles while other parts of the body participate, which is more effective than training in abduction and adduction on gym equipment.
Action: Stand with your feet together, your arms on both sides of your body, take a big step forward with your right foot, and squat down in a deep, deep position; put your hands flat on the ground inside the right foot, push your right knee forward Make it over the right shoulder. Squeeze and maintain the contraction for 10 times; release, right leg force, body stand up to restore standing posture; change left leg repeat, this is a group of actions; a total of 3 groups.
Recommendation: When the right knee is in front, the hands on the ground can assist the force.
7 crane vertical swing legs
This is another ballet movement in which the muscles inside the thighs control the movement of the legs (to ensure the stability of the body).
Work: the right leg is standing, the right knee is slightly bent, hands are placed on the hips; the left leg is lifted, the left knee is slightly bent, then the left leg is placed on the other side of the body to make the body a crane, while lifting the leg while lifting the heel Then, the left leg is opened outwards to make it fully stretched (illustrated); repeat 15 times and change to the other side.
Suggestion: Maintaining a good posture (such as the performance of a ballet actor) in the whole movement requires spine stretching, abdominal force, and chest up.
8 leg lifts - inner thighs up
Using your own power to twist the inner thighs up makes the core more stimulating.
Action: The right side of the body is on the ground, the right elbow is placed directly below the right shoulder, the left hand is behind the back of the head; the legs are extended outward, then the left knee is bent to the ceiling, the left foot is placed on the right knee; the right leg is slightly lifted off the ground, right foot Upturned. Next, the inner thighs will force the right leg up; slowly the right leg will be left floating; repeat 15 times, then change one side to continue.
9 kneelings
This one-piece adduction action puts more resistance on the inside of the thigh.
Action: The palms are placed flat on the ground, in a kneeling position, and the knees are separated by shoulder width; when the posture of the lower back is unchanged, the right leg is lifted and the body is bypassed, placed in front of the left knee (pictured); Force, lift the right knee off the ground, the right foot does not leave the ground; the knees are lowered, repeated, 15 times on each side.
Suggestion: If you want to improve the difficulty, you can lift the whole leg off the ground while carrying the adduction, instead of only the knee off the ground.
10 side legs
Another variant of the leg lift, this action is also challenging the arms and the core while stimulating the legs.
Action: Side plate support posture preparation, right arm straight as support; right leg straight, straight toe; left knee bent, left foot flat on right side of right leg; center of gravity moved to left foot, right toe tip slightly touched . Lift the right leg up to the left knee and squeeze the inside of the thigh; stick to 1 time, then down, this is 1 action; finish 15 times, change the other side.
Recommendation: When the legs are lifted or lowered, the abdominal contraction supports to maintain the stability of the body.
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