内和 大腿外侧Exercises –9锻炼腿部健美

Looking for some exercise variations other than squats 和 lunges to work your inner 和 outer thighs?

这9个 大腿修剪和塑形练习将以您以前使用的方式处理大腿内侧和外侧’认为不可能。随着 healthy eating and 有氧运动,这些举动很快就会带您到那里。

You can do most of the moves using only your body weight but be sure to engage the legs, glutes, 和 abs to create your own resistance.

While the other exercises require the use of a towel 和 mini resistance band loop! 我们用这个迷你乐队套装 大腿外侧移动。

Toning the inner 和 outer thighs will not only help you rock your miniskirts 和 skinny jeans with confidence, but they will also make your knees 和 hips stronger.

迷你阻力带组可为您的健身水平提供各种阻力水平。

挑选一些动作或尝试所有动作以雕刻自己的内心&大腿外侧。而且不要错过 sample inner 和 outer thigh workout 最后建议。

Ready, set 和 go.

What you need to do these exercises 和 the workout: 迷你乐队,瑜伽块(折叠毛巾),椭圆形滑梯。

Your 内Thighs

您的大腿内侧由称为内收肌的一组肌肉组成。它们也称为腹股沟肌肉。

根据 BreakingMuscles.com, these hip adductor muscles make up 22.5% of the total mass of your lower body. They consist of six muscles: the pectineus, adductor Brevis, adductor longus, adductor Magnus, 和 gracilis muscle (1)。

这些肌肉的主要功能是将双腿向内拉。此外,内收肌还有助于髋关节的运动。

内收肌(大腿内侧)也与外展肌(大腿外侧)共同作用,以使骨盆左右固定。

As a whole, working the adductors is important for overall hip 和 knee stability 和 injury prevention.

These inner thigh exercises will help strengthen the adductor muscles as well as tone 和 slim down the inner thighs. Aim for 12 to 15 reps for 2 to 3 sets per exercise.

1.侧刺– Valslide

侧弓步运动-Valslide

用左脚站在Valslide上。

坐在下蹲时将脚向一侧滑动(膝盖弯曲90度)。保持左腿伸直,并保持右脚后跟的重量。将左脚放回站立位置。返回并重复。

2. 膝T侧板

躺在左侧,并放在侧板中,双腿伸直,并将重物放在左前臂上。调整身体,使其从头到脚踝形成一条直线,然后将右手放在臀部上。 

收紧腹肌,抬起左腿,弯曲膝盖,使脚靠近右膝内侧。您的体重现在落在左前臂和右脚的内侧边缘上。保持30至60秒钟,然后在另一侧重复。

3. Glute Bridge膝盖挤压

臀骨过膝挤压

Lie flat on your back with your knees bent 和 feet flat on the floor. Place a rolled-up towel between your knees 和 hold it there as you perform the movement. 

抬起臀部,使身体从肩膀到膝盖形成一条直线。唐’不要让毛巾滑倒。暂停,然后将臀部降低到地板上。做12至15次。

4. Valslide腿部弯曲– Out & In

出和 in leg curl - Valslide exercise

Lie on your back with your knees bent, 和 your heels on a pair of Valslides. Lift your hips so your body forms a straight line from your knees to your shoulders.

保持核心紧张,同时将双腿向两侧伸展,然后再向后伸展,同时不要让臀部掉落。暂停,然后再使用臀部和大腿筋,将脚跟向后拉回到身体,直到回到起始位置。做10至12次。

大腿外侧– Abductor

The hip abductor muscles are a group of four muscles located in your buttocks 和 the side the hip. 
They are gluteus maximus, gluteus Medius, gluteus Minimus, 和 tensor Fascia Lata.

顾名思义,绑架者’的主要功能是绑住或张开大腿/腿向侧面。 
It’当您步行或站立时,还可以稳定骨盆的绑架者。

在日常生活中,髋外展肌可以帮助您走路,跑步,运动,跳舞,上下车,上下车。外展肌锻炼有助于协调动作,改善功能适应性,增强核心稳定性并防止受伤。

5.翻盖式-迷你频段

大腿外侧翻盖迷你运动

Wrap the mini resistance band around both legs just above your knees. Lie on your side with your hips 和 knees bent 45 degrees. Keep your legs stacked 和 feet in contact with each other.

在不移动骨盆的情况下,尽可能高地抬起上膝盖,收缩腹部。唐’不要让小腿离开地板。暂停,然后返回到起始位置。重复规定的重复次数。

6.消防栓-迷你频段

将迷你手环放在膝盖上方,然后四肢着地。确保您的背部平坦,头部和脊椎保持中立。将您的肩膀向下拉离耳朵,拉紧您的核心肌肉。

抬起一条腿并向一侧抬起,使膝盖弯曲90度,然后抬高至臀部水平。保持双手和膝盖之间的重量均匀分布。在顶部暂停,然后缓慢降低以返回到起始位置,并在返回时抵抗乐队的拉力。继续进行规定的重复次数。切换侧面并重复。

7.边带漫步-迷你带

边带步行-迷你带运动

Loop the mini band around your ankles, 和 stand in a quarter squat position with your feet shoulder-width apart.

Step your right foot to the right, then follow it with your left, feeling resistance from the band. Complete a few steps to the right, 和 then complete a few to the left.

8.墙坐

Stand with your head 和 back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, 和 keep your arms at your sides or out in front of you.

Slide your back down against the wall to lower your body into a squat position until your thighs are parallel to the floor. Hold, rest 和 repeat

9.一半 Squat 

大腿半蹲

Stand on top of a bench or box, about 12 inches high. Allow your right left to hang off the bench, 和 extend your arms in front of you for balance. 

Bend your right knee, 和 lower your hips until your left heel lightly touches the ground. Press into your right heel, 和 drive upward to return to the starting position 和 repeat. 

内& 大腿外侧Workout

* 每次练习重复12到15次。完成2至3集。每组后需要休息。

内和 outer thigh workout

外卖

锻炼大腿内侧和外侧大腿不仅会使您的腿更苗条和爽肤,而且会更结实并且不易受伤。内在和外在的肌肉有助于稳定并保持臀部和膝盖健康。

如果你’re a runner, doing these exercises particularly will help to make you run faster 和 stronger. 

73分享:
发表评论

您的电子邮件地址不会被公开。 必需的地方已做标记 *