How to pump the inside of the thigh

It is quite possible to become the owner of a beautiful relief of the legs. Running, squats, step - they will all help get closer to perfection. However, the ideal legs are unthinkable without pumped muscles of the inner part of the hip. It is these zones that characterize their mistress as a hardworking girl or an amateur to lie on the sofa.

We start with unusual squats. Feet put wider shoulders, socks assigned to the sides as possible. Sat is so deep as possible. A hurry in the exercise is not appropriate, you must feel how the muscles are strained and stretched. Watch behind your back so that it is constantly smooth. Corps forward do not tilt, buttocks back do not assign. We make two approaches 15 times.

Go to the attacks. With the right foot, we take a wide step towards, bend it in your knee by 90 degrees, we transfer the whole mass of the body here. Left leg remains smooth and fixed. Return to the original position. We make 10-15 lows for each leg.

Going to the rug, raise smooth legs vertically. As soon as possible, we reduce them and wept, while choosing a small amplitude of movements. We repeat at least 30 times.

I turn on the side, rely on the elbow. The leg, which turned out to be top, bend in the knee and put ahead of another knee. The bottom, smooth foot take 40 swing movements. Watch that the stop does not touch the floor. Next, change your leg and repeat another 40 times.

We become half a meter from the chair, we rely on it with one hand, the body is slightly fed. Take the leg alternately to the right and left, as the pendulum makes. After 20 repetitions change the leg.

Exercises for the inner part of the hip it is better to combine with the training of other muscles. In general, the occupation should take at least 30 minutes. Do not forget about the short warm-up, which will allow bindings to warm up. Complete humping hips need to be stretched:

Sit down on the rug, even legs are widely divorced. I straighten your back and bend down the entire body. Looking at this position for 10-15 seconds. We straighten, repeat 10 times.
In the position sitting bending legs in the knees, and the feet press one to another. Hands with a little press on your knees and let go, it looks like a shield of the butterfly wings. Our goal is to touch the entire outer surface of the hip to the floor.
The same position, with bent knees and pressed feet, occupy, lying on the back. We try to pull up the feet as close as possible to the groin, delay in stretching for 10 seconds.

If there is a fat layer on the inner portion of the thigh, it is necessary to get rid of cardiotransnets, before starting to download this group of muscles. The exercises described above should be performed in clear, correct positions, control the entire body, do not load the lower back. With this approach, after a short time, your feet will look great in any perspective.