Stand with your hands on the belt with your feet together.Transfer the body weight on the right leg, left leg pull back, pull the sock.As you inhale, lift your left leg up, exhale, lower to the floor, but do not touch the surface.Make another 20 - 25 approaches to the left leg, then repeat the exercise the right foot.
Stand near a chair, hands behind the back of the stick.Transfer the body weight on the right leg, the left lift up off the floor.Exhale left leg take aside and lift as high as possible.Fix the position for 1 minute.On the inhale, return to the starting position.Repeat o
n the right foot.
Stand up straight, pull your hands in front of you, feet shoulder width apart.Exhale squat, placing thighs parallel to the floor.Hold the pose for 3 - 5 seconds.On a breath accept the original position.Make 15 - 20 squats.
Lie on your back, put his hands behind his head, legs lift up.Exhale cross your thighs, legs apart on a breath as possible to the sides.Do exercise for 5 minutes.From this position, go to the next exercise, "cycling".Perform each exercise for at least 5 minutes.
Lie on your right side, the right hand is located under the head left in front of him.Pull the sock on his left foot, with the breath lift the leg up.With an exhalation lower the leg to the floor, but do not touch the surface.Make 20 approaches the left foot, then repeat the exercise right.
Tip 2: How to build a hip
disproportion between the inflated torso and weak legs instantly gives inexperienced bodybuilder.Of course, shoulders, arms and chest look impressive and a T-shirt and tight turtleneck.And legs ... Well, they can cover up the baggy jeans, the more such a model is now in vogue.But the solemn access to the beach should be postponed so as not to cause the laughter of others.Fortunately, thigh muscles are most easily is working muscles of your body.
- - Rod;
- - high protein diet.
coming close to the bar on the floor.Sit down, knees touching the neck.Grasp the neck wide grip, cave in the back, shoulder blades, spread and straighten the arms.One powerful movement straighten your legs and body and shrug his shoulders.The rod should move almost close to the body.When the projectile will rise by inertia at the level of the chest, squat under the bar, display the elbows forward and gently lay the barbell on his shoulders.Lower the barbell to the floor and repeat.
Put the bar on the front deltoids.Stand with your feet slightly wider than shoulder width.Hold the barbell straight grip slightly wider than shoulder width.You can take skrestnye neck grip, if it is more convenient for you.Taps hips back, bend your knees and lower yourself into a deep squat to hips fell below the knee.Go back to the rack and repeat.
Place the barbell on his back.Legs set the width of the hips, slightly bend their knees and straightened.Take a step back, bending both legs at the same time, but carry the weight mainly on the leg that is in front.Return to the starting position, repeat the lunge with the other leg.Make the desired number of sets for each leg.
Grasp the neck wide grip and push the barbell overhead.Completely straighten elbows and lock the shell directly over his head.Avoid tilting your arms forward and sank into a deep squat.Go back to the rack and repeat.
Lower the barbell to the floor, put the tibia close to the bar and sit down, just caved in at the waist.Take a barbell straight grip slightly wider than shoulder width.Push off your feet and lift the barbell from the floor.When the neck is almost aligned with the knees, straighten the body and begin to straighten fully.Do not lose contact with the bar, go into a squat and repeat.
work with large and medium weight.The muscles of the thigh consist mainly of fast-twitch muscle fibers, and it is best to accept a short high-intensity load.It is better to perform three to five repetitions with the highest weight available to you than to squat for half an hour with a light.
Increase in your diet lean protein content.Your muscles need protein to grow.Be sure to eat easily digestible protein immediately after exercise.They will be used to build your muscles strong.A serving of ice cream or a cup of yogurt will be the ideal option.
The more weight with which you perform the exercises for the thighs, the longer should be a period of rest between workouts.Muscles may need at least 48 hours to recover.
- increase hips