The inner surface of the thigh is considered a problem area, as there are receptors that inhibit the breakdown of fats. Thus, the accumulated fats and thin skin cause the inner thigh to become flabby and then begin to sag. When practicing leg training, triceps, as a rule, is worked out according to the residual principle. The main emphasis is on working out the biceps, quadriceps, calf muscles.
In order for the shape of the hips to become perfect, during training it is necessary to pay attention to each part of the thigh (triceps, biceps and quadriceps) equally. A set of TOP-5 exercises for drying the problem area will help correct the situation – tighten the inner muscle, as well as enjoy the workout. This collection allows you to train not only in the gym, but also at home. The load can be dosed. It all depends on the level of physical fitness.
TOP 5 exercises
“Plie” (sumo squats).
To perform sumo squats, spread your legs as wide as possible. We place them so that an almost straight line of the hips is formed. We turn the foot so that the heels look inward, and the socks on the sides.
Technique: we squat slowly, the back is tense, straightened, the knee is at a right angle. Hold this position for 2-3 seconds, then slowly return to the starting position. If knee tension is felt during squatting, then the task is being performed incorrectly – tension in the hips and the muscle that you are working on must be felt.
Do not forget about proper breathing. Before squatting, take a deep breath, while squatting, exhale. To ease the load on your back, you can lean against a wall, a fitball, or hold your hands on the back of a chair. It is good to use pancakes, dumbbells as weighting agents. Do three sets of 12-15 reps.
This training is one of the most effective. Based on the level of physical fitness, we perform it with or without weights. As weighting agents, it is permissible to use dumbbells or, if you train in the gym, small discs.
Starting position – we stand straight, hands at the waist. We start squatting. Bending the supporting limb, we make a side lunge. The knee is at a 90 degree angle. The second limb is absolutely straight, set aside. We hold weights with each hand. If you work without weights, you can take your hands with a “lock”, closing them in front of your chest or leaving them at your waist. Keep the body straight, only the lower part should work. When performing lunges, remember that you can not transfer weight to the knee, loading the joints, in order to avoid damage to them. Count “two” – return to the starting position. Count of “three” – smoothly transfer the pelvis to the other side and change the leg.
The training will be the more effective the lower you squat with a lunge, fixing the body in this position for one to two seconds. After that, smoothly transfer the weight to the other side.
The roll is done in three approaches, repeating 20-30 times. Listen to your body to determine the level of stress.
Internal leg lift.
The basic position of this isolated exercise is the emphasis lying on your side. So, we lie down on the right side, the support is the elbow of the hand, we place the left hand at the level of the belt or put it on the bent knee, and put the foot itself in front of the right knee. We straighten the lower one and begin to raise it above the floor surface as much as possible (10-15 cm), holding it in the air for some time and turning the foot with the heel up. When the leg returns to its original position, we again begin to lift it up without touching the surface. It is necessary to work out the training 12-15 times in three approaches. Make sure that the desired part of the thigh is tensed, otherwise the quadriceps will be loaded.
V-shaped divorce lying on your back.
We work lying on a rug or on a gymnastic bench. You can put your hands behind your head, holding the support, in this case other muscle groups will be involved.
We lay down on our back, the spine and tailbone are firmly pressed to the surface. Raise your legs perpendicular to the floor. We begin to smoothly spread the limbs to the sides, making sure that the inner thigh muscles tighten. If you use weighting agents, it will become more difficult to work, but the result will be the most effective. Plus – the abdominal muscles are pumped.
Starting position – lying down. The back is placed evenly, the legs are raised at an angle of 90 degrees to the floor, the arms are spread apart to the sides, also pressed to the floor.
When performing the exercise, the legs remain straight. We lower one leg down and begin to draw a circle clockwise, drawing as large a radius as possible. The other leg is vertical. We draw circles one by one. While working, you need to feel the tension of the internal muscles. After ten repetitions, change legs. After drawing 10 circles in turn, we begin to draw circles in the opposite direction – counterclockwise. We maintain this mode by performing three approaches, changing legs.
Triceps workout in bed.
Completes the TOP-5 “bed training” – it will help load the inner surface of the thigh when we wish. It is not always possible to go to a workout, but it is always possible to load your legs after waking up, devoting a few minutes to special exercises. As a result, other muscle groups will also receive a payload: the piriformis muscle, biceps will tighten up, the spine will stretch, and the back will strengthen.
The starting position for the training is lying on your back. Bend your legs, knees, keeping a vertical position, spread apart. Then, simultaneously, you can bring your bent knees together and unbend outward. This position is called “butterfly”.
You need to do three sets with repetitions of 25-30 times.
You can perform any of the exercises described above in this way, slightly changing the approach to performing each of them.
Triceps Drying Pro Tips
With a few tips, you can achieve the most tangible results and make your workout more effective. You can use the recommendations by working in any way to burn triceps fat.
- It is said that it is better to warm up without training than vice versa. Therefore, be sure to properly stretch and warm up your muscles before starting classes. Do the same after you finish.
- Follow the principle of priority – every two weeks, change the order of exercises. Muscles should not perform a monotonous load, as habituation reduces the effectiveness of exercises, which has a direct effect on reducing the desired result.
- It is very important to focus on completing the task. Listen to your feelings – those muscles that …