Exercises on the front surface of the thigh for girls: for weight loss, strengthening, stretching. Effective home and gym. Video

Keeping the body in great shape is not an easy task, but quite achievable. Problem zones require special attention and efforts to create a precise silhouette for women. One of such zones is the hips, with which extra pounds are difficult to leave. To achieve a beautiful and fit shape of the hips, it is recommended to perform special sets of exercises on the front surface of the thigh.

Training Basics

So that physical exercises bring maximum effect and benefit to the body as a whole.

You should adhere to some recommendations for training:

• Before starting a workout, you should objectively assess the physical condition of your body (if you feel unwell, it is better to postpone the workout for a while, as it will not bring any benefit, but it can do much harm).
• Mandatory is the control of heart rate and respiration throughout the session. The heart rate should not exceed the limits of the norm, acceptable for a specific age category and level of physical fitness.
• It is important to observe the drinking regime during training (you need to use purified drinking water without gas).
• Do not eat immediately before training (at least 1.5 hours must have elapsed since the last meal).
• Physical activity should be regular. The optimal number of workouts per week is from 3 to 5.
• It is recommended to start each workout with a warm-up and end with a hitch.

Warm up

Before you begin intense workouts, you need to warm up. This is necessary in order to avoid injuries during training (sprains, muscles), as well as in order to prepare the cardiovascular and respiratory systems for active work.

For warming up, it is enough to complete 10-15 exercises of 10-12 repetitions each. Particular attention during warm-up is required by those muscle groups that will be subjected to the most intense load when performing the main set of exercises.

In this case, these are the muscles of the legs.

1. Starting position No. 1: legs shoulder-width apart, arms along the body. You should take a deep breath, while raising your hands up, then a slow full exhalation, while the hands gradually slide down.
2. Tilts the head to the side.
3. Tilts the head back and forth.
4. Circular motion with shoulders.
5. Starting position No. 2: legs shoulder-width apart, arms bent at the elbows, located in front of the chest. It is necessary to alternate the retraction of the arms bent at the elbows (with the return to the starting position), with the retraction of the straight arms back (again returning to the starting position).

   

6. Starting position No. 3: legs shoulder width apart, arms on the belt. Perform torso to the sides.
7. Tilts back and forth.
8. Starting position No. 3: Perform deep lunges to the side alternately with each foot. When performing the exercise, you need to ensure that the back is even. In the lower position, the heels are not torn off the floor, the feet are placed parallel to each other. Lunges are performed slowly, without jerking.
9. Lunges forward.
10. Circular rotation of the body in each direction for 5-8 times.
11. Circular rotation of the feet clockwise and counterclockwise for 10-15 seconds. with each foot.
12. In a standing position, put the right foot on the heel in front of you. The sock is pulled over, hold this position for 10-15 seconds. Change the leg.
13. From a standing position, they perform smooth downward bends, trying to touch the floor. In the lower position, they are delayed a little, then return to their original position. Feet during exercise do not bend at the knees.

Hitch

After intense exertion, it is not recommended to abruptly end the workout; it is necessary to allow the body to smoothly switch to the usual mode of work. The main task of the hitch is to bring the pulse, respiration and body temperature to normal values.

For this, exercises from the cardio group (for example, light running or walking in place) should be performed within 5-7 minutes. When the pulse and breathing normalize, it’s useful to take 5-10 minutes to stretch.

The main part of the training should take place in the most intensive mode, but without overloads. If the pulse exceeds the permissible values, you should reduce the load.

How many sets and reps do

Exercises on the front of the thigh must be done with approaches.

The number of repetitions of the exercise in one approach should be determined in accordance with:

• level of physical fitness;
• the presence or absence of weighting;
• the complexity of the exercise.

Without dumbbells, the number of repetitions in each approach varies from 15 to 25 times. With the addition of dumbbells, this number is reduced to 5-10 times.

Top thigh exercises

During training, it is necessary to monitor the correctness of each exercise. Weighting is added gradually.

Squats with dumbbells. Starting position: legs shoulder-width apart, arms with dumbbells (total weight up to 11 pounds) lowered down. Dumbbells should be kept parallel to the floor.

Technique of the exercise:

1. On inspiration, the pelvis is lowered down to the position of the hips parallel to the floor.
2. Reliance falls on the heels.
3. In this position, you need to maximize the muscles of your hips and stay for a few seconds.
4. Then, exhaling, return to their original position.

Stepping on a support. To perform this exercise, you will need a special fitness platform or any improvised means that can replace it, for example, a step or a stool.

Starting position: legs together, back straight, arms down.

Technique of the exercise:

1. On exhalation, take a step on the platform with the right foot, put the left foot to it
2. On inspiration, they go down with the right foot, then put the left foot.
3. After completing one approach, the supporting leg needs to be changed.

Bulgarian lunges. You will also need a fitness platform to complete this exercise.

Starting position: back to the platform, hands in an arbitrary position. The right leg, slightly bent at the knee, is set in front of you. The left leg rests on the platform with the upper part of the foot.

Technique of the exerc
ise:

1. It is necessary to bend the supporting leg in the knee joint to form a right angle between the thigh and lower leg, the thigh is parallel to the floor, the support falls on the heel.
2. Make sure that the right knee during the attack does not move forward further than the ankle.
3. Returning to the starting position.
4. Do one approach, then change the leg.

Raise your legs while lying down. Exercise should be performed lying on the floor on the gymnastic mat.

Starting position: lying on your back, hands under the buttocks, legs straight, lower back pressed to the floor.

Technique of the exercise:

1. On exhalation, raise the right leg up to a right angle with the trunk.
2. Breathing out, return to the starting position.
3. After making one approach, repeat the exercise with the left foot.

It is possible to perform leg lifts with two legs at the same time, with particular attention to be paid to the correct position of the lower back. To enhance the effect of this exercise, you can not lower your legs to the floor after lifting, but keep them at an angle of 10 degrees relative to the floor.

Leg pull with expander . To perform this exercise, you need a rubber band-expander, it must be fixed with one edge to the support, and the second edge attached to the foot of the foot.

Starting position: lying on the gymnastic carpet, stretching out straight legs.

Technique of the exercise:

1. The leg on which the expander is fixed is bent at the knee until a right angle is formed in the joint.
2. Perform one approach and change the leg.

“Pistol”. When performing this exercise, you can hold onto the support to maintain balance.

Starting position: standing on the left foot. The straight right leg is raised above the floor, the toe is looking up.

Technique of the exercise:

1. Sit down to the stop on the left leg.
2. The right leg remains straight and does not touch the floor, the toe looks up.
3. Return to the starting position.
4. They make one approach, after which they replace the supporting leg.

A set of stretching exercises

Exercises on the front of the thigh include not only strength exercises.

A very important element of training is stretching, it allows the muscles to relax after an intense load, and also helps to improve the process of splitting fats in tissues.

In order to effectively stretch, and at the same time not harm your health, you must adhere to these rules:

1. Classes should be systematic.
2. In the stretch position should be at least 10 seconds, gradually this figure can be increased to a minute.
3. Breathing should be calm and even, without delay.
4. Do not stretch the muscles until pain appears. Acceptable is only a feeling of discomfort in the muscles, but not pain.

Stretching Exercise Examples

Stretching the front of the thigh while standing. Starting position: standing on the left leg, with the right hand grasp the ankle of the right leg, bent at the knee.

Technique of the exercise:

1. Gently pull the heel of the right leg to the buttocks, count to 10.
2. Slowly lower the leg down.
3. Perform the exercise with the second leg.

Stretching the front of the thigh in the lunge position. Starting position: standing on the left knee. The right leg, bent at the knee at a right angle, stands on the floor in the front position, the heel is pressed to the floor. The elbow of the right hand can be supported on the right knee.

Technique of the exercise:

1. The body is fed forward, the pelvis is slowly lowered down.
2. Then with your left hand you need to grab the left foot and gently pull the heel towards the buttock. Keep your back straight, look forward.
3. The heel of the right leg and left knee do not come off the floor.
4. They are held in the stretching position for 10 seconds, then gently lower the foot to the floor.
5. Repeat the exercise with a change of legs.

Stretching the front of the thigh while sitting. Starting position: sitting on the gymnastic mat, the legs are bent at the knees and thrust them apart. Feet maximally pulled to the pelvis.

Technique of the exercise:

1. Try to touch the floor with your knees.
2. In the maximum position, they are delayed for 10 seconds.

Block exercises to strengthen the muscles of the anterior surface of the thigh

Exercises on the front of the thigh can be grouped into one of the blocks of the overall workout. Regular performance of even several exercises for this muscle group will achieve a noticeable effect.

When performing exercises, you can alternate strength exercises with a cardio load.

On the front surface of the thigh, perform the following exercises in the block:

1. Squats with dumbbells (perform 45 seconds)
2. Step on the spot (15 sec.)
3. Walking on a support (45 sec.)
4. Running on the spot with an overwhelming tibia (15 sec.)
5. Bulgarian lunges (45 sec.)
6. Jumping up in place (15 sec.)
   
   

The block of exercises should be repeated in a circle 3-4 times.

Dumbbell Exercises

To increase the load on the muscles, dumbbells can be used. If the purpose of the classes is to lose weight or to strengthen muscles, then the total weight of the dumbbells should not exceed 11 pounds. If the goal of training is to build muscle, then you can take more weight.

What exercises are effective for weight loss

For weight loss, al
l of the above exercises are suitable, only you need to consider the fact that for effective calorie burning during training, you need to exclude long breaks. Classes are preferably held non-stop or with short breaks (up to 10 seconds). The optimal training regime for weight loss is to work in blocks (alternating strength and cardio exercises).

A set of exercises for the gym

When training in the gym, the main thing is not to overdo it with the load and not turn the hips into inflated balls (the only exception is when this form of quadriceps is the target).

Exercises for pumping the front of the thigh:

1. Squats with a load.
2. Front squats with a barbell.
3. Hack Squats.
4. Leg press on the simulator.
5. Leg extension exercises on the simulator.

What you need for training in the gym

When going to a gym, you should take with you:

• purified water without gas;
• comfortable clothes;
• closed shoes;
• hygiene products for the shower;
• towel.

Performing exercises on the front surface of the thigh does not take much time, but with regular training a positive result is provided.

Front Thigh Exercise Video

Exercise on the front of the thigh: 

Exercises for the legs: