To practice the lateral thigh muscles, you actually need to exercise the lateral thigh muscles of rectus femoris and quadriceps femoris. In addition to this muscle group, there are two muscle groups, namely rectus femoris and medial thigh muscle.
The quadriceps femoris consists of the above four muscle tissues. Usually, we can also refer to the lateral femoral muscle and the medial femoral muscle as muscle groups, which are called femoral muscles.
If the muscles of the inner thigh are not developed enough, they are invisible to the naked eye. It is located in a deep position, just like the transverse abdominis muscle.
I suggest that before exercising the outer thigh, determine whether your fitness goal is to gain muscle or lose fat. Boys usually want to exercise a little thicker thighs, the whole quadriceps is developed, and their legs can be stronger.
Girls usually want thinner thighs, so they need to reduce the fat on the outside of their thighs. Now many female white-collar workers need to work for eight hours, which will also lead to long-term uplift of the outer thigh. Wearing jeans will make them look fatter and make their legs look shorter.
Obesity on the outside of the calf and muscular development on the outside of the thigh are two different concepts, and they also have different visual feelings, so the exercise methods will be different.
Below I recommend several actions that can effectively exercise the outer thigh.
Action 1: Sit and kick
This action is very effective for training the lateral quadriceps. Both boys and girls can exercise, but the difference is that the negative importance is different. If the outer thigh is thin, you only need light weight and exercise more to consume fat. If it needs to increase its muscles, it needs a heavy weight to kick.
Let me talk about the execution process of the action:
Sitting on the kick machine, the feet are narrow, the toes are slightly in the outer eight state, the knees are bent, the support plate is supported by the soles of the feet, and the back is leaning on the cushion. When exerting force, tighten the abdomen and keep breathing.
The position of the thigh varies with the distance between the feet. If the distance is 1.5 times the width of the shoulder, then the main position to be trained is the inner thigh muscle.
Action 2: Squat down and lift your legs.
The exercise of this movement is to increase the dynamic movement of side leg lifting on the basis of squat. This action has a weak effect on muscle gain, and mainly plays a role in shaping and reducing fat.
Action process: hands akimbo or keep straight forward, squat and widen the foot distance. After squatting, when the hips return upward, the thighs are lifted to the side and raised as much as possible while maintaining the balance of the body. The higher the lift, the more obvious the tension of the lateral thigh muscles.
Action 3: Leg abduction of sitting posture instrument
This action mainly exercises the buttocks, but it can also exercise the strength of the muscles outside the thigh. You know, muscle groups complement each other. I don't mean to practice abdominal muscles, just do belly rolls. Do aerobic training and abdominal muscles before belly rolling. The truth is the same.
During the action, sit on the hip and leg training machine, hold the handle with both hands, support the baffle on the outside of the thigh, adjust the weight (small weight for shaping, large weight for muscle training), stick the back pad and stand upright;
Stretch your legs outward, focus on your hips, and don't lean forward on your upper body. Spread the baffle to the top of the movement, pause for 2 seconds, and then slowly return to the original point. Remember, any action should be kept nervous during the centrifugal stage, and don't relax directly, which will not only affect the effect of the action, but also lead to injury.
The above three training movements can have a good exercise effect on the lateral thigh muscles, and I hope it will help you.
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