XFIT gym expert Daria Arkova prepared an effective complex
21.10.24, 13:00 2024-10-21T13:00:31+03:00
XFIT Gym Expert
It is important to train the hip adductors to at least reduce the risk of injury. The most effective way is to add several exercises to your regular training, but you can do them separately. I warn you: if you are more concerned about the aesthetic component, then to see the visual effect you need to train at least three times a week.
If you search for inner thigh exercises on the Internet, you will see many different leg movements. But any thigh muscle is powerful enough for all of these changes to have at least some effect. Just because you get tired from swinging your legs doesn’t mean you are providing enough load to change the shape of your muscles. Therefore, as tempting as it may be (lie down and move just one leg and hope for a miracle), we rule out all of these exercises. Another thing is that if you need hip mobilization, greater range, then it makes sense. But there you’ll most likely need a Pilates-like approach: slowly and under control.
We perform a squat with wide feet; In it, the adductor muscles help extend the hip. We place our heels wider than our shoulders and turn our feet outward as much as flexibility allows. Your knees should point toward the tips of your shoes at all times. As we inhale, we lower ourselves until our thighs are parallel to the floor, and as we exhale, we rise. 20-25 repetitions.
A simple version of side lunges: From a standing position, extend your straight leg to the side and squat down instead. The knee of the supporting leg, as in squats, is directed towards the toe, the second leg is straight and the feet are parallel. Your back will bend slightly, but it is important to keep it straight. 16-18 repetitions with each leg.
Starting position: legs are already wide and feet parallel. We crouch as low as possible, alternately on the right and left leg, trying to keep our back straight. A total of 30 lunges, 15 on each leg.
We return to the squats again, only now we stay in the plié and raise the heels one by one. We do it as many times as we can hold in this position. Optimally, 30 times.
Almost the same, only now you will need to lift both legs.
Let’s complicate the lateral lunge: now, from a standing position, we squat on the supporting leg and move the second leg to the side. We touch the ground and then raise our foot above the ground three times and lower it gently. 8-10 times on each leg.
You can finally go to bed. We maintain support on the forearm and the rib of the sole of the foot. The second leg is in the starting position in weight. As we exhale, we push off the ground with our arm and leg, rising until we stretch in a straight line from the foot to the crown of the head. After this we went down gently. A common mistake in these exercises is bending at the waist and arching upward. Therefore, we give ourselves good support on our leg and tense our stomach before getting up. 10-12 repetitions on each side.
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