Firm Thighs
Round and Firm Thighs Wearing a skirt is looming with the return of Summer.What motivated your desire of curved legs. You like to be coached by a professional body?Follow the instructions of Mallier Alexander, an international coach and fitness instructor. After defining your goal, it is hot!
Legs quadriceps
Starting position: You sat on your office chair or at home, back straight. Reassemble the seat so as not to touch the floor with your feet to get a better range of motion. If it is complicated, put a book under your buttocks to raise you.
The smooth movement:Stretch both legs at the same time right out in front of you and your quadriceps (the large muscle on the front of the thigh)pause to feel the contraction (two seconds), then rest. Do 5 sets of 15 movements with a time-out than a minute.
The Benefits: This work of strength training is mainly focused on the quadriceps, which will gain in strength and volume
Exercise # 2: Adductor tone
Starting position: You are sitting on a chair, back straight. Choose a cushion that you place between your knees.
The smooth movement: seeks to strengthen the knee for 3 seconds, then release. Do 5 sets of 10 repetitions with a break of one minute between each.
Benefits: This work makes a static action focused on strengthening the muscle adductor. Inside of the thighs, the muscles can lose tone if you are not careful. At the end of each set, hold the position up for 15 seconds.
Exercise # 3:Refine thighs with jumping jacks
Starting Position :You are standing with feet together and arms along the body.
The smooth movement: Take a leap disapplying feet, about one meter. Keep your legs and make sure to place the tips of feet and knees to the outside, otherwise you might get hurt. Then repeat a jump to bring your legs. Do 5 sets of 20 repetitions without stopping with a one minute break between.
Benefits: This type of exercise will seek all the muscles of the thighs,refine them and will bring curved thighs.
Exercise # 4:Strengthening the slots with alternating
Starting Position :You are standing, feet width of the basin. Arms along the body.
The smooth movement: The back straight, abs contracted to protect the injury, you flex your right knee back and your left leg back in order to place your right leg to the horizontal. You're back slot. All your weight is switched on the rear leg.Attention to keep the knee in line before the ankle. Go back, then switch legs. Alternate 10 times each side. Do 5 sets with a break of 1 minute between the two.
Benefits: This type of exercise, invites quadriceps and hamstrings (back of thigh), combining and drying curve of fat.
Exercise # 5:Strengthen abductors with elastic
Starting Position :Sitting on the ground, knees bent, legs slightly apart and the elastic around the knees past. Put your feet flat on the ground, arms stretched behind your back and hands flat.
The smooth movement: Move the knees, still bent.Hold 20 seconds. You should feel resistance. Then back to the starting position. Four sets of 15 movements.
Benefits: This movement seeks external muscles of the thighs, known as the abductors, working in strength training. You Firm smoothly.
