Bodybuilding is one of the most effective ways to refine. It is not only made to draw chocolate bars, it also allows to curve the thighs and thus have a balanced physique.
What are the 5 most effective exercises to gain muscle mass in the thighs ? Here is a fitness program that might interest you.
The key exercises to work her thighs
1 – The squat
By doing squat, you work a good part of your lower part . To ensure your movements, you can lean against the wall and descend slowly trying to make a 90 ° angle. For a more accurate picture, mimic the shape of a chair. By doing these movements, you ask the abductors and the inner muscles of the thigh. For a more conclusive result, it is best to use a thigh press. Do 4 sets of 12 repetitions.
2 – The jump squat to the weight of the body
This last one targets all the muscles of the legs. This work is used to refine your thighs by combining squat and jump. All you have to do is 5 sets of 20 jumps, spreading your feet a meter and bringing your buttocks closer to your skills every time you jump . Be sure to keep your legs straight.
3 -The front slots
They aim to work the whole lower part of your body, especially the quadriceps. To do this, stand at the bottom of the stairs. Then climb one of your legs on a step and bend your knees while you lower yourself. Your back knee will try to reach your front talents. To do: 3 sets of 16 repetitions per leg.
4 – Leg extensions
For this exercise, make 3 sets of 12 repetitions . They serve to isolate the front of your thighs. Once you are installed on the machine, extend your knees and lower the slow. As for breathing, exhale during extension and inhale when returning.
5 – Leg curl ischios: 3 sets of 15 repetitions
For the latter, all you have to do is lay on your stomach with your legs fixed on the pudding. Once well placed, you bend your knees trying to bring your feet back on your buttocks. These movements completely perfect the squat exercises and thereby help to quickly build up your thighs.
Burpees: a series of bodybuilding exercises for the lower body
This sport combines several bodybuilding exercises whose goal is to develop all of your muscles . The base is to chain the squat, the pump, the mountain climber and finally the vertical jump. For quick results, chained 10 sets of 10 burpees with 30 seconds of poses. In sum, you will have a total of 100 burpees per session.
In short, these 5 exercises of bodybuilding will allow you to curve your thighs quickly. Note that warm-up is an obligation for your body to prepare for the physical efforts you will make. Stretching, for their part, is essential to avoid aches, or at least to reduce them.