How to exercise thigh muscles, everyone has a love of beauty, whether women or men, if the thigh muscles are stronger, the leg lines will look better. If you want to exercise thigh muscles, you must master the method. Let's share how to exercise thigh muscles.
How to exercise thigh muscles? Walk a long way.
The best way to exercise thigh muscles is to sprint for at least 30 minutes every day; Keep a fast and steady pace. Infiltrate walking into the details of life; For example, go to a neighbor's house after dinner or in the morning; Try not to drive unless you want to carry heavy things home or go to someone else's house.
Run or play football.
Long-distance running or football match is very helpful to exercise thigh muscles. In a football match, you will probably run 10 km to 20 km, which is good exercise for your thighs; Similarly, this is also suitable for running. Running for more than 30 minutes is the most effective.
Take regular bike lessons.
Cycling often will make you burn the muscles of your thighs. Riding a few times a week for an hour or so (of course, it would be better to have a coach with you if conditions permit) will make your thigh muscles,
The calf muscles, crotch muscles and thigh muscles are strengthened; In addition, the benefits of cycling can also strengthen your hip muscles and make you have a personalized hip, especially for girls, which will look more sexy.
Standing high heels
This exercise can be done anywhere, find a step or uneven road or a stepping stone in the gym. Stand in that higher place and touch the lower place with your toes and heels. Keep your balance against the wall and move your heels up and down at a steady speed.
Leg bending and stretching
The leg bending training machine and thigh stretching machine in the gym are very helpful to build all-round thigh muscles. Leg bending is good for calf, and eyes on thigh are good for crotch.
Lunge and lunge
Lunge will help you to touch every thigh muscle, but it is not easy to do it correctly, so it is best to ask a gym coach or watch videos online. Always keep your knees in a 90-degree lunge.
How to exercise the muscles of the thigh 2. Before going to bed, aerobics in the front of the thigh is a good way to reduce the muscles of the thigh. First, try to lift your legs! And keep this position for a few seconds until your feet feel tired. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions. Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands under your hips, bend your knees and cross your ankles. Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles.
Bad walking posture can lead to leg obesity. Friends who lose weight should carefully find that their walking posture is not standard. Hold the pillow tightly with your legs and ankles, squeeze and lie prone on the bed, support your chin with your wrists, hold the pillow tightly with your legs and ankles, and squeeze inward together.
The stronger muscles in the inner thigh are also related to the usual diet, because the long-term accumulation of fat leads to the deposition of fatty waste and toxins in the body. In the long run, it will have a certain impact on the health and beauty of the body. For women, how to exercise the inner thigh muscles requires long-term massage and softening, so persistence still plays a decisive role in the effect.
How to exercise thigh muscle 3 stretching
How to stovepipe the fastest? I'll teach you a very effective little method, that is, stand on tiptoe 100 times a day, and each group can do it 30 times. There is no continuity, but if you stick to three groups, you can lose 3CM in two weeks. Believe it or not, I believe it anyway, because I am doing this method myself, and it is very effective.
If you want to strengthen the stovepipe effect, you can stand on the edge of an object about 20CM high, keep your heels hanging, and hold the wall with your hands. In this state, slowly stand on tiptoe, then stay for a few seconds, recover at the same speed, and repeat many times. In addition, it should be noted that after any exercise, you should massage and stretch your legs. The way to stretch your legs is to stand up straight, keep your lower body still, bend your upper body with your hands straight, and touch your toes with your fingertips. Do this for one minute.
Massage and scraping
Besides tiptoeing, the most effective stovepipe methods are massage and scraping. It is easier to combine these two stovepipe methods! Let's remember the powerful massage formula: "one press, two rubs, three rubs and four beats". It is better to combine it with vertical legs after rubbing. Massage method: Sit on the bed, with one leg bent on your chest and the other leg sitting on a plate to relax your legs. Remember to massage from bottom to top, that is, massage the palm from ankle to knee to soften the fat. In addition, you can beat both sides of the calf with a hollow fist to increase elasticity, promote blood circulation of the calf, relax muscles and prevent the formation of annoying muscle legs after exercise.
How to exercise thigh muscles 4? The thigh muscle is one of the strongest and largest muscle groups in the human body. It is not only vital to a person's overall strength, but also has a great influence on the body's metabolic rate. The thigh muscles include the quadriceps femoris in front and the biceps femoris in the back. The adductor and abductor muscles on both sides, the most important of which are quadriceps femoris and biceps femoris.
Warm-up before exercising thigh muscles should preferably include 5 minutes of low-intensity aerobic exercise to prepare the cardiovascular system. Then do 2 ~ 3 groups with light weight, and each group warms up about 10 times. At this time, the muscles and joints should have been active, and you can increase your weight.
Exercise thighs 1 time every week, or exercise 1 time every 5 ~ 7 days according to a three-day rest cycle. You can do 2 ~ 3 exercises each time, 4 ~ 5 groups (including warm-up group 1), 6 ~ 8 times in each group. Pay attention to balance the proportion of quadriceps femoris and biceps femoris. In order to give enough fresh stimulation to the muscles and test the exercise effect, when the physical strength is good, the strength can be increased once a month, that is, the weight can be increased to 90% ~ 95% of the maximum strength, and each group can only do it 2 ~ 3 times.
All strength exercises have a unified basic posture, that is, chest and abdomen, head held high, shoulders backward and waist tightened. One principle of doing all kinds of squats is that the knee joint should never exceed the vertical line of the toes when bending, and the knee joint and toes always point in the same direction. Try to avoid locking the knee joint when kicking straight, because locking the knee joint is not only harmful to the joint, but also destroys the continuous force of the muscle. These are all technical requirements that must be observed in order to ensure the effect of how to exercise thigh muscles and prevent injuries.
Relaxing after practice is as important as warming up. Relaxation and stretching after exercise are very important, which can prevent muscle elasticity from decreasing, improve flexibility and reduce possible muscle soreness.