How to model the outside of your thighs?

The outer side of the thighs is this Probably the part of them that is most often overlooked in training. Rarely who performs exercises that focus mainly on the muscles located on the lateral (outer) parts of your thighs. This is a mistake as to be able to to enjoy shapely thighs it is necessary to engage all the muscles that they create them.

What muscles to exercise?

W skład ud „wchodzi” kilkanaście larger and smaller muscles. One should not be surprised as it is the largest muscle group in a human. Muscles located within the outer part of the thighs are responsible for the thigh abduction – its movement outwards (int side). The following muscles are responsible for performing the described movement:

  • wide fascia tensioner,
  • prosty uda,
  • gruszkowaty,
  • krawiecki.

Ponadto w odwodzeniu ud biorą również gluteus muscles (large (its upper part), medium and small). Of this też względu wykonując ćwiczenia angażujące mięśnie znajdujące się w bocznych (zewnętrznych) częściach ud bodźcowane będą także pośladki.

 Exercise I (without equipment)

  1. Lie on your right side, rest your right forearm on the floor. Place your legs parallel to the floor. Push your hips forward, hold legs and torso in one line.
  2. While exhaling, raise your straight (at the knee) left leg up kierunku sufitu.
  3. Return to the starting position by lowering your left leg to the right. Breathe in at the final stage of lowering your leg. After The planned number of repetitions with the left leg, repeat the exercise with the right. 

Exercise II (with tape elastic)

  1. Attach one end of the elastic to the wall or łóżka na wysokości kostki. Drugi koniec taśmy przyczep do lewej kostki lub calves. Place the seat on the seat to the hooking point. Stand on your right side at the chair. Rest your right hand on the back of the chair. Place your left hand on your hip. Sight point forward, straighten your back, pull your shoulder blades together.
  2. Make a straight left leg movement (abduction) to the left (outside, facing away from the chair). Breathe out at the final stage of abduction legs.
  3. Return to the starting position while inhaling. After The planned number of repetitions with the left leg, repeat the exercise with the right. 

Exercise III (with a sinker)

  1. Put a weight on your left ankle. Lie on your right side, rest your right forearm on the floor. Place your legs parallel to the floor. Push it out hips forward, keep legs and torso in line.
  2. While exhaling, raise your straight (at the knee) left leg up kierunku sufitu.
  3. Return to the starting position by lowering your left leg to the right (legs joined). Breathe in at the final stage of lowering your leg. After performing the planned number of repetitions with the left leg, repeat the exercise with the right. 

Photo credit: Keith Allison by Foter.com / CC BY-SA

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