Exercise Atlas – Thighs

The thigh muscles are among the largest in terms of the volume of the muscle group of the human body. It is within the thigh is home to the longest muscle of the human body, namely the muscle tailor’s. According to the rules, according to which in the case of large muscle groups in This article describes four exercises, and this article also features four exercises.

Admission word

Muscles located within The thighs affect not only the knee joints, but also the hip joints. They are responsible for performing all movements in the above-mentioned joints. It should be emphasized at this point that in the case of many movements to which occurs in the hip joints, the muscles located in the area of ​​the thighs support the gluteal muscles. This too because some exercises involving the muscles of the thighs will coincide with those which stimulate the gluteal muscles.

Exercise with a load on your own body

1. Stand slightly astride. Hands straighten and bring it forward at shoulder height. Keep your back straight. Look straight ahead.
2. Do a half squat through bend of the legs at the knees. When doing the squat, keep your back straight. Breathe out at the end of the squat.
3. Return to the starting position by extending the legs. Inhale at the final stage of your return.

Exercise with elastic band

1. Fasten one end elastic band to the wall or bed at the ankle height. The other end of the tape attach to the left ankle or calf. Stand with the left side of the hitch point. Set the chair on your right with the backrest facing you. Rest your right hand on Fr. chair back. Place your left hand on your hip. Look forward.
2. Swing the straight left leg to the chair – to the right. Breathe out at the end of the exercise left leg adduction.
3. Come back to the starting position back legs. Inhale at the final stage of your return. Do the same exercises on the other leg

Exercise with elastic band

1. Fasten one end elastic band to the wall or bed at the ankle height. Set up a chair seat to the hitch point. Stand on your right side next to the chair. The other end attach the straps to the left ankle or calf. Rest your right hand on the back of the chair. Place your left hand on your hip. Look forward.
2. Swing a straight leg to the side – to the left. Breathe out at the end of the Abduction exercise left side.
3. Return to the starting position by joining the legs together. Inhale at the final stage of your return. Do it similar exercises for the other leg.

Exercise with dumbbells

1. Stand in a step, right leg z front, left rear. Straighten the torso, pull the shoulder blades down. Arrange your arms freely along the body, hold the dumbbells in a neutral grip with both hands. Sight point ahead.
2. Perform lowering the position in by bending the front and back legs at the knees. Touch with your left knee substrate. Keep your torso straight and lightly when doing the lowering curve the back, emphasize the chest. Breathe out at the final stage squat.
3. Return to the starting position by extending the legs. Inhale at the final stage of your return. Do it analogously, exercise to the other side, then return to the position again output.

Other articles in this series:

Exercise Atlas – introduction and warm-up

Exercise atlas – arms (biceps)

Exercise Atlas – arms (triceps)

Exercise Atlas – Back

Exercise Atlas – Chest

Abdominal exercise atlas

Exercise Atlas – Shoulders

Atlas of exercises – buttocks

Calf Exercise Atlas

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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