Thin legs, thighs

The desire of young people to achieve world standards of beauty often ends disastrously for themselves. Girls are losing so much weight that their legs are barely able to support their bodies. Naturally, there is no need to talk about the beauty of such excessively thin legs. And in general, thin legs are only beautiful in photographs. But in life, thin, skinny limbs look miserable. And a girl with matchstick legs is unlikely to attract a handsome, athletic guy. What to do? - just read this article and find out how to pump up a girl’s skinny legs at home, and this will free the young lady from worries, stress and the reason to seek help from a paid fitness trainer...

The set of proposed exercises must necessarily take place against the background of a balanced diet. Classes should be systematic and alternate between each other. To prevent physical activity from harming your health and causing general discomfort, exercises should be done every other day or two, allowing the muscles to rest. But more about this at the end of the article...

Answering the question: how to pump up a girl’s skinny legs at home, we will give an approximate set of simple exercises that can more than be done outside a fitness center or gym. By the way, this complex is often used by novice bodybuilders and fitness models.

Before directly performing the main list of exercises, it is recommended to stretch your muscles; this is especially important if your daytime work is mostly sedentary. The warm-up complex is an equally important point in this program for training thin legs. First of all, we warm up all the ligaments and joints, this is the only way to avoid injuries. Walking on your heels, toes, and on the outer and inner edges of your feet is perfect for this. Also, in a sitting position, we twist our feet in different directions. We've warmed up a little - it's time to warm up. You can do this by jumping rope a little and doing simple morning exercises. That's it, we are ready for the main work.

Since our main task is the fight against thinness, we need to gain volume by increasing muscle mass. That is why repetitions in the approaches should not be done a lot, as in the case of losing excess weight and fighting subcutaneous fat, but few, but with an impressive load, so that there is at least some sense. But where can you get it at home? The gym is full of all sorts of barbells and dumbbells... But what about at home? Let us give you a couple of good recipes from personal experience:

Even if you don’t have collapsible dumbbells at home, pick up plastic bottles filled with water. By the way, the water level can also easily regulate the load.
The barbell can be replaced with a shoulder backpack filled to the top with something heavy.
Purchase Velcro weighted cuffs. They are cheap now, but there are so many benefits from them! They come in different weights, so choose one to suit your taste. They will be useful to us in our complex.

So, we need to work a little, but hard with maximum weights - then there will be a benefit in increasing the thickness of our legs. In this workout program, each individual exercise works a different muscle. Therefore, in order to pump up the volume, the complex must be worked out completely at each lesson.

From front to back

When you look in the mirror you see the front of your body reflected back at you. You can, of course, look back and see what you look like from behind, but craning your neck to look over your shoulder doesn't have the same effect as seeing yourself thin from the front.

The problem is that - this problem is compounded by the wall of mirrors that often interfere with the placement of free weights in the gym. It's much easier to focus on muscles you can see than those you can't.

Too many people think that that front silhouette is how the rest of the world sees them, but that's only a small percentage. People look at your body from different angles in everyday life.

This is where the problem of neglected muscle groups begins.

For example, the triceps are ignored in favor of the biceps, and the back muscles are forgotten when you work on the pecs or large shoulders. Legs, calves and forearms are not taken into account.

Very thin calves of the legs - what to do?

What would I like to say about calves? A very stubborn thing. Very hardy, as it is used in everyday life much more than others. Only the most desperate or genetically gifted will be able to break through these babies.

And yet, very thin calves are not a death sentence. They can be pumped up, and the main thing in this matter is persistence.

Looking at thin long legs in glossy magazines or on the catwalk is one thing, but being the owner of “matchstick legs” is completely different. In real life, when meeting such a “beauty,” you want to ask: “Excuse me, but when and what did you eat for the last time?” .

Many would be happy to change something, but it doesn’t work. There are many reasons for this, and nutrition does not always play a significant role. A girl can eat sweets and various high-calorie foods as much as she wants, and she doesn’t gain an ounce of weight. In addition, if you eat intensely, you can easily grow your belly and sides, while your legs will remain thin.

But you can change everything if you know how to do it. All you need is to pump up your legs, and this can be done without the help of a fitness instructor.

Don't be an internet meme

You've probably seen them - bad photos of guys whose muscles are all disproportionately skinny below the waist. These online memes have captions such as “every day is arm day,” “maybe they won't notice my legs,” and “upper body every day.”

The message is clear: Focus only on your upper body—or worse, just your arms...or worse, just your biceps—and you'll end up looking like a meathead with chicken legs.

Don't be “that guy.” Don't be the subject of online and real-life ridicule.

Likewise, imagine what you might look like with big biceps and flabby triceps. Consider the locker room jokes that could be made about dwarf forearms and thin calves.

Imagine being looked at from the front, your pecs bulging, your arms radiating power... and then you turn around, the illusion shattered by one look at your flat back and questionable buttocks.

You may have been told to “focus on your strengths, not your weaknesses.” Well, that's good advice if you're considering what career to choose, but applying the same principle to weight lifting will end up turning you into a walking meme.

Of course, play well to your strengths - but put equal or greater effort into correcting your weaknesses to build a well-balanced body that looks great from every angle.

A well-balanced training program and isolation exercises make a difference!

Thin legs: how to make them beautiful, thin and slender and, conversely, how to pump them up

Slender, beautiful legs are the dream of every young lady, regardless of her age and build. But the concept of “slim and beautiful” does not always include the definition of “thin”.

After all, often too thin legs become more of a complex for a girl than a reason for pride. But if desired, any woman, regardless of her initial parameters, can make her legs beautiful and attractive.

True, this will require a lot of effort. We will talk about how to correct the situation in our article!

For those who want to make their legs thin and slender

There are a huge number of ways to achieve slender legs. But you should prepare in advance that working on yourself will be long and possibly difficult.

How to achieve this?

Three main ways will help the girl with this.

As a rule, you should start with it, adding sufficient physical activity to a competent diet.

Attention!

It is necessary to remove from your daily menu all fatty, smoked, and too salty dishes and foods. The basis of the diet can be boiled or baked fish, meat and chicken, as well as fresh or stewed vegetables, fruits in any form, nuts, cereals, fresh dairy and dairy products.

As a snack, you need to get used to eating not the usual sandwiches, but, for example, toast made from grain bread with a piece of lightly salted fish, an oven-baked tomato, a handful of nuts, a banana, or drinking a glass of kefir. By strictly adhering to such a healthy diet, you can make your legs and thighs thin.

Wraps

Special wraps help to cope not only with cellulite, but also with extra centimeters on the hips, buttocks and calves.

At the same time, it is not necessary to go to a beauty salon; you can do them at home. The most effective of them are hot wraps.

During and for some time after such procedures, the process of fat breakdown occurs, toxins are removed from the body, and the legs become noticeably slimmer and thinner.

First option

For the first option, you will need to heat a couple of tablespoons of natural bee honey in the microwave, mix them with the yolk of one egg, and also add a few (1-3) drops of any essential citrus oil. Next, this mixture is applied to the entire surface of the legs, and covered with cling film on top. The wrap lasts about twenty minutes, after which the entire mass is washed off with warm water.

Second option

For the second option, you will need to take almond (or more budget-friendly sunflower) oil, add juniper to it, and then lubricate the legs with the resulting oil mixture and wrap in cling film. This wrap also lasts about twenty minutes, after which the entire mass is washed off in the shower.

By the way, after the mixture is applied during each wrap, it is recommended to move thoroughly and warm up. You can also wear warm pants over the film.

Exercises

And, of course, you can’t do without physical activity. The following is an example of a fairly simple and yet effective set of exercises. It needs to be done every other day.

This complex primarily includes squats. For example, you can squat on one leg, extending the other forward and leaning sideways against the wall. There are a huge number of options. Repeat - 15 times. The complex should include at least two variations of squats.

It is also helpful to raise your legs 90 degrees while lying on the floor and extending your arms along your body. Repeat - 30 times. This also includes the well-known “bicycle”, when lying on the floor you need to turn imaginary “pedals” with your feet. Repeat - within 10 minutes.

And finally, swings. To do this, you need to lie on your side with your legs extended. And then raise your upper leg as far as possible. Repeat - 20 times with each leg.

How to make toned legs look thin

If, as a result of regular physical activity, your legs become pumped up rather than thin, then this problem can be quickly corrected by changing your training system.

Firstly, the loads should be reduced, but made more frequent. Secondly, there should not be long pauses between them, and the same pace should be maintained for at least 15-20 minutes.

And thirdly, the weight on the simulators should be chosen small.

You can also “dry out” with a special diet, eliminating flour, sweets and any foods that contain starch.

For those who see thin legs as a problem

But thin legs do not always please their owner. Sometimes they become the reason for the most real experiences. Especially if the thinness is too obvious. But this problem can be dealt with in a variety of ways.

Why are your legs, thighs and arms so thin?

As a rule, excessive thinness of the legs is either an individual feature of a person’s figure, or a consequence of a long-term strict diet.

In some cases, the legs become too thin due to anemia or a serious lack of vitamins in the body. Only a specialist can determine the main reason.

What to do?

First of all, you should review your diet and, if necessary, make it more nutritious. If the cause is a lack of vitamins, then you need to introduce as many fresh fruits and vegetables into your diet as possible, or even purchase a special vitamin complex at the pharmacy.

And, of course, it is unlikely that you will be able to do without appropriate exercises. More about them below.

There are a huge number of exercises that will help improve the shape of your legs and make them more sculpted and slender. It is important to remember the basic rules for their implementation. To tone up your legs, exercises should be performed at a slow pace and long, exhausting workouts should be avoided.

Important!

For example, you need to squat at least 15 times in one approach. In this case, the back should be perfectly straight.

You will need to stand up straight, place your feet shoulder-width apart, and hold a small rubber ball between your knees. Next, you need to alternately squeeze it with your legs for five seconds, then relax your legs for one second. Repeat - 20 times.
You need to sit on a chair, facing the back. Holding it with both hands - then rise, then fall back. The feet should not leave the ground during the process. Repeat - 30 times.
Posture: back straight, feet shoulder-width apart. Next, you need to slowly rise on your toes, and then squat slightly, spreading your knees in different directions. Repeat - 20 times.
In the case under discussion, walking on your toes (repeat - at least 80 steps), as well as exercising on a special exercise bike, will be very useful. If you don’t have access to such a device or a regular bicycle, you can simply replace them with an exercise called “bicycle”. Lying on your back, you need to raise your legs up and spin imaginary “pedals”. This exercise is performed for at least 15 minutes. The same time is recommended for training on the appropriate simulator.

For those girls who do not have time to play sports, you can, for example, simply switch from public transport or a car to a bicycle. The effect will be simply amazing. After just a couple of weeks of such trips, a clear relief will begin to appear on your legs.

On topic: How not to pump up your calves

Special exercises for thin calves

To make your calves more voluminous and expressive, you should also perform special effective exercises.

The most effective thing in this case is raising on your toes. To do this, stand up straight and place your feet shoulder-width apart. Next, rise on your toes for a count of “one,” and then lower back onto your heels on the count of “two.” Repeat - 30 times. To enhance the effect, you can pick up dumbbells.

Walking on toes, which was mentioned above, also falls into this list.

To vary your exercises, you can also raise and lower your feet from toe to heel, sitting on a fitball, standing at the edge of a step platform, or doing it at a slow pace with weights. The number of repetitions can be increased each time.

Professionals recommend training every other day to achieve the desired effect. Of course, it is best to do this under the close supervision of an experienced professional trainer.

In this case, he will be able to warn the student against a variety of possible mistakes and correct his exercise technique in a timely manner. Otherwise you will have to do it yourself.

But, if it is not possible to visit the gym, then you can exercise on your own at home. It is best to do this near a mirror so that you can observe yourself from the outside during the entire process.

Video: Exercises to create perfect legs

Source: https://medvoice.ru/xudye-nogi-u-zhenshhin-dlya-odnix-problema/

Appearance matters, but there's something more important

So far, we've talked about the detrimental effects that unbalanced muscle development can have on your appearance. This is of course an important consideration, affecting both your self-confidence and how others perceive you, but it is not the only issue.

From a purely functional perspective, muscle imbalances can increase the risk of injury.

Let's talk about antagonism...

Defined as either “active hostility or opposition” or “inhibition or interference with the action of one substance or organism by another,” antagonism is about working against something, but in our case that’s exactly what we need.

Let's look at an example - a strong chest and a weak back. Not only is such an imbalance aesthetically unpleasant, it represents a lack of desired “muscular antagonism.”

If the upper back has been developed sufficiently, it will exert the opposite effect, or “counteract”, against the chest and surrounding muscles, preventing the shoulders from slumping forward. Without a strong upper back, you are at greater risk of back injury or shoulder injury/pain due to inevitably poor form, posture and muscle weakness.

Now imagine that you are training your legs. You've warmed up, maybe done a few calf raises on the calf machine. It's time for quads! Hell, you're absolutely tearing your quads apart with lunges, leg stretches, and squats. New personal record!

But you are already tired. You do some sloppy deadlifts, add some light weight to the machine for a quick hip approach, and call it a workout.

Repeat this pattern week after week and you'll end up with big hips, small, floppy hamstrings and quite possibly poor posture, knee pain and an increased risk of ACL injury.

Insufficient muscle antagonism—an unequal balance of opposing forces—doesn't just make you look bad—it can make you look painfully bad.

Next time you're at the gym, don't just work the muscles you can see in the mirror or enjoy a workout - look at your body as a whole and give each part the attention it needs.

What are the most commonly forgotten muscles?

(Legs) Quadriceps and Hamstrings
Caviar
Forearms
... And very lazy people don’t even train their back muscles

Now, if you follow a good workout program consistently and completely, then you should not be missing any muscle groups.

Secrets of slender legs

A woman who does not face the problem of how to make her legs thin can afford to choose any clothes and shoes, and during her summer vacation not worry about her attractiveness on the beach.

If the goal is to get slender legs in a week in familiar living conditions, then you need to follow a whole set of recommendations, and with a responsible approach, the results will exceed all expectations.

Several methods of how to make thin legs quickly are also suitable for those who are concerned about the question of how to make pumped legs slim.

The main ones:

Regularly do simple physical exercises in your usual home environment.
Drawing up a specific menu and radically changing the diet.
Carrying out additional body care procedures with a special emphasis on improving skin condition.

The main rule is not to stop after the first successes achieved, but to continue to study further. Over time, you can forget about the shortcomings (full calves, saggy skin around the knees and “orange peel” on the thighs), delighting others with your attractive appearance and beautiful legs.

Exercises also help with the problem of how to make your legs thin and not pumped up, since the complex of loads is aimed only at burning fat deposits.

Leg workout

If you've chosen a workout program that calls for leg day, and you simply skip that part of the work, then you have a motivation problem.

There is a simple solution to ensuring that your legs develop in proportion to every other muscle group on your body - train them !

Half training your legs or putting it off... "let's save the legs until next week" will make you look like a piece of meat with chicken legs in no time.

Take leg day just as seriously as breast day.

Best leg exercises:

Squats
Leg press
Leg extension
Hamstring flexion

Which legs are considered thin?

Who can explain any clearly which legs are considered thin?
Everyone has probably heard about anorexia. However, young ladies with this same anorexia are in no hurry to consider themselves thin. And the models who die on the catwalk from exhaustion also did not try to swallow not only an extra sandwich, but even an extra leaf of lettuce. The Internet is simply touching, where young ladies are looking for smart advice on how to make their legs... And then? Fuller? More prominent? What do the citizens who complain about thin legs on forums want their legs to look like? In fact, most of them just want to show off their weight of 50 kg with a height of 175 cm.

What is there to brag about? Because a normal person wants to immediately feed this misfortune? But, however, it is precisely from such reeds that you can often hear that your butt is fat, your hips are like those of a cow (where have they seen hips on cows?) and in general you urgently need to lose weight.

So which legs are considered thin? Where is the standard? Where is the definition? What to do with the individual characteristics of the body?

As a result, it turns out that thin legs are a personal perception (or the perception of a “well-meaning frenemy”, or the perception of a boyfriend). For example, if we are talking about legs that are not thin, but pumped up, then how many young ladies will want to have legs like those of a ballerina or an athlete? Or, for example, the legs of bodybuilding champions, if we are not talking about competitions?

It is very important to understand that each person's weight distribution is different and that even with the same weight and height, people can look completely different.

But suppose someone sincerely believes that something needs to be done with their legs. I mean, it would be necessary... And again - what is needed? Get better (in the sense of getting fat)? Increase volume using muscles?

The best way to get bigger calves

Calves are one of those muscle groups where genetics plays a major role in their size and muscularity. I fall into the lucky category of having well-developed calves without having to devote much attention to training them.

I have a similar build to my gym partner, but my calves are naturally 5cm larger in diameter than his.

Most people are genetically medium-sized, small calf muscles that need to be properly developed.

However, calves are viewed as second-class muscles, discarded as an afterthought after a grueling leg workout. But your calf muscles are the pillars on which your body stands and should not be ignored.

They will be visible to everyone in your summer shorts and should be worked with the same intensity, focus and consistency as any other muscle group you want to build.

Nothing says “lazy amateur” more than a well-developed upper body resting on pencil-sized legs.

Typically, people train their calves at the very end of a leg workout, right after heavy barbell squats, leg presses, and lunges. Training your legs can be a very resource-intensive activity and doesn't leave you with much energy, which is often the reason why your calves aren't getting enough exercise.

If this is what you are struggling with and the main reason why your calves remain underdeveloped and not getting the attention they need, then try this; train your calves at the beginning of your upper body workout or with upper body muscle groups such as the chest and back, biceps and triceps.

Start with your calves as the first exercise in your workout. For example, calves, chest, biceps, or calves, chest and back... you get the idea.

This will allow you to train your calves to the fullest with a full tank of energy. This will allow you to focus on stimulating muscle growth without it burning up all your energy for the rest of your workout. Basically, this will be a good warm-up before you train your upper body muscles.

Bridge

We almost forgot about the bridges. They also work the hamstrings well. To increase mass, girls with thin legs need to perform all of the above exercises 8-12 times, and for relief – more than 15.

It is also possible to pump up thin legs at home. Don’t forget about squats, we just modify this exercise.

Take a strong backpack, put weight on it and start squatting with it.
Then take this backpack, press it to your chest in your hands and start doing squats with it, followed by jumping up (jumping).
Rest a little and bend your torso forward on one leg. This exercise is similar to a single-leg dumbbell row.
Place your backpack to the side and begin squatting on one leg, straightening the other forward. The “gun” will kill, not literally, of course, your thighs, buttocks and calves.
At home, you can also do lunges while walking or climb onto the platform with the same briefcase.

Seated or standing leg exercises

Some people have naturally large calves, while others struggle to add even a couple of centimeters. There is a debate that debates which exercises are best for developing calves - sitting or standing. Before we get into this topic, we need to understand a little about the anatomy of the calf muscles.

The calves are actually called the "triceps surae" muscle and are made up of three main muscle heads:

Medial gastrocnemius, makes up the upper inner part of the calf
Lateral gastrocnemius muscle, makes up the upper outer part of the calf
Soleus muscle, located behind the gastrocnemius muscle

The gastrocnemius medialis and lateral muscles are the largest of the three and make up the bulk of the lower leg. The soleus is a small muscle that is barely noticeable, located under the main gastrocnemius muscles.

Here's the biggest mistake people make when training their calves... they do most of their calf exercises while sitting.

Why are you asking about this error?

Because the main part of the lower leg, the medial and lateral gastrocnemius muscles are activated to a sufficient extent only when the leg is straight. When you are in a sitting position, your leg is bent at the knee to 90 degrees. This relaxes the large gastrocnemius muscles of the calf and isolates the small soleus muscles.

This is not an ideal situation if you are trying to build up your calves.

Most calf exercises should be standing, like the donkey calf raise, which is a great exercise because it works the entire calf muscle group, especially isolating the calf muscles, allowing for maximum calf development.

Conclusions:

Seated calf exercises emphasize the soleus muscles
Standing calf exercises emphasize the large calf muscles

Correction of shins

Today it is possible to correct the shape and add volume to thin legs with the help of cruroplasty - plastic surgery to enlarge the legs using endoprosthetics.
Plastic surgery of the legs is quite widely in demand among men involved in bodybuilding. The first operations to enlarge the legs using silicone implants were performed in 1979 by a plastic surgeon from France, J. Glitzenstein. Today, the technique of plastic correction of the lower legs has been worked out in detail; it gives high aesthetic results with the lowest possible risk of side effects. Cruroplasty is indicated for thin legs that are disharmonious with the body; varus (arched) or valgus (divergent) deformities of the legs, asymmetrical legs.

The problem of thin legs during cruroplasty is solved by installing silicone implants with a pore structure similar to those used in plastic surgery for breast enlargement. Silicone ankle prostheses can be oblong or round in shape, with a smooth or textured surface. An experienced plastic surgeon will easily select the required size and shape of the endoprosthesis in accordance with the best results and wishes of the patient. The implants have an elastic silicone shell with a gel-like, viscous filler inside; they are prepared to order or individually selected in length and thickness from existing samples.

Endoprosthetics of the legs is the only safe and effective method that allows you to increase the volume of thin legs and improve their shape. In the future, the implants do not interfere with walking and are not felt in any way when playing sports.

Implants are installed from an incision in the popliteal fossa; after releasing and spreading the muscle tissue, the endoprosthesis is placed between the muscles of the lower leg. Properly selected endoprostheses compensate for the lack of the patient’s own muscle mass and correct the irregular shape of the lower leg.

Endoprostheses are installed exclusively on the lateral or posterior surfaces of the lower leg. Implantation is not performed on the anterior surface, since there is initially no muscle tissue there and there are nerve plexuses. Walking is allowed the next day after surgery. For better and faster recovery, it is recommended to wear tight socks or tights for 7-10 days.

After the tissue has healed, cosmetic seams in the natural crease under the knee are invisible, and the implants are damage-resistant and elastic. As a result of correction of thin legs using the cruroplasty method, thin legs acquire a pleasant volume, and crooked legs acquire a harmonious shape.

Thighplasty

Aesthetic correction of thin hips using endoprosthetics is carried out much less frequently than cruroplasty. To enlarge the hips, silicone implants with gel filler are also used, which are sewn between the muscles on the medial surface of the thigh.

Indications for plastic correction of the hips include constitutional and involutional muscle deformations and insufficiently defined muscle contours of the hip. The course of the postoperative period is similar to that after cruroplasty. Much more often, the soft tissue of the thighs is lifted, giving them a more elastic and toned contour. In cases where plastic surgery cannot correct defects in the legs and hips (for example, if the deformities are caused by bone curvature), orthopedic surgery is performed to change the shape of the lower extremities.

After plastic surgery of the legs and thighs, you should refrain from wearing high-heeled shoes for some time and wear tights with a supportive effect. Avoid sports that place excessive stress on the leg muscles to avoid deformation or displacement of the implant. Strict contraindications to endoprosthetics of thin legs and thighs are thrombophlebitis and varicose veins of the lower extremities.

Exercises to Build Big Forearms

The forearms are made up of many interconnected muscles. Some bodybuilders have a habit of deliberately neglecting their forearms in a way that emphasizes the muscularity of their biceps.

This is not the tactic used today. Just marvel at the development of the forearms of Phil Heath, Lee Priest and Frank McGrath and you will see how much attention is paid to forearm growth. Bodybuilders more than ever need to focus on their forearms to have any chance of winning the show, and the average build needs a set of pretty muscular forearms to avoid looking thin and weak.

The brachioradialis muscle is one of the main muscles of the forearm and plays a supporting role in the movement of the biceps. This particular muscle makes up most of the thickness of the arm. Usually people train the upper arm and completely neglect this muscle. But if you really want impressive arms, then you must train this muscle in harmony with your upper body.

Having large, muscular biceps and triceps and thin, weak forearms will look less impressive. I mean, it would be like having a well-toned upper body standing on skinny legs. Is not cool.

Here are three great exercises you could add to your arm workouts to strengthen your forearms.

Hammers

This is an isolation exercise that primarily targets the brachioradialis muscle and to a lesser extent the biceps. It can be performed using dumbbells or a rope in a machine.

This exercise is performed using a neutral grip (thumbs pointing up), which places the shoulder muscles in a straighter line of pull, increasing shoulder engagement and development.

Reverse Curls

This is an isolation exercise that targets the brachioradialis muscle, and to a lesser extent the biceps.

Performing crunches with a reverse grip (palms facing down) with an EZ bar. This means that the biceps lose their mechanical advantage by transmitting a strong line of pull to the forearm muscle.

When the crunch is performed with a pronated grip, the brachioradialis muscle does most of the work. Because the brachioradialis minor does most of the work, you don't need to use a lot of weight in this exercise.

Barbell curls with hands

This is a good exercise that targets the muscles on the inside of the forearm, namely the palmaris longus and flexor carpi radialis.

Kneel in front of a flat bench, grab a straight barbell and rest your forearms on the bench with your arms hanging over the edge. Now curl your wrist and bar towards you, towards your body. Slowly lower the barbell down to the starting position and do 8-12 repetitions.

Keep in mind that the forearm muscles work indirectly when performing lifting exercises such as back training, as well as biceps training. Therefore, you only need to perform 2-3 straight sets of the above exercises to train your forearm.

conclusions

Don't neglect important and very visible muscle groups. It can make you look like a fool or get hurt. The calves, forearms, legs and back are muscle groups that need as much attention as the chest, shoulders, and biceps. In many cases, they require even more focus than other muscle groups.

Don't skip exercises, muscle groups or workouts if you're serious about building a full physique. Do the work - that's all! Build a body you're proud of instead of the embarrassment of underdeveloped and unbalanced muscle groups.

Andrew

Welcome to IronSet, a blog about sports and healthy trends. Andrey is a writer and sports consultant who contributes to our blog.

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Before working with the main weight, do one light warm-up set with a high number of repetitions. To finish off your muscles, do 3 heavy sets and a few light ones. This exercise targets your quads, but if you can get the weight as low as possible, you'll also feel your glutes.

Lunges with a barbell

Barbell lunges are great for training your quads and glutes.

Place the barbell on your shoulders as you would for a squat. Take a large step forward with one foot, with the knee of your back leg almost touching the floor. To return to the starting position, push off with your front foot. Then lunge with your other leg. Perform 3 sets of 20 reps (10 with each leg).

If you work with the heaviest weight possible, you may not even get up on the last repetition - this exercise puts so much stress on the legs. So, either call a partner for belay or work in a power rack.

Leg straightening in the simulator

Straightening your legs in the machine at the end of your workout will really help pump up any legs, even the thinnest ones! Do 3 working sets of 15 reps. Concentrate on squeezing or contracting the muscles at the top. Bend your legs slowly, with full control of the movement, rather than simply lifting the weight suddenly. After 3 working sets, do a few more with light weights. You must crawl out of the hall!

Exercises for thin legs

Women's legs are stronger than men's! In relation to the rest of the body. And of course, in relation to other parts of the body. That is why, in principle, there are no excuses for weak and thin limbs.

In connection with the topic of the article, I would like to remember the main skinny stars - the stylish ones of this world, Sarah Jessica Parker and Victoria Beckham. Despite all their achievements in the world of fashion and cinema, their legs are “not very elegant.” Well, even “an old woman has a problem”...

In order to be like the “stars” only at their best and not be considered representatives of “heroin chic,” we “take our feet in our hands” and rush to appetizing and toned shapes!

The basis of changes in form is habits. And first of all, eating habits. The diet should be healthy and balanced, helping to reduce subcutaneous fat and at the same time grow muscles.

The basis of proper nutrition for muscle growth is proteins. This does not mean that you need to exclude carbohydrates, you need to consume the right ones (slow) and in moderation, otherwise without them you will begin to feel apathy. It is recommended to consume most of them in the first half of the day (including fruits), then they will not be deposited where they are not needed.

The right carbohydrates are available to us from wholemeal bread and pasta, whole grains, as well as vegetables and fruits. Quick ones (potatoes, sugar, white bread) are also possible, but wisely and only after training.

So, 50% proteins, 30% carbohydrates and 20% fats should be eaten per day. Totally more than we spent. Hint: to pump up you should consume 1.5-2 grams. protein for every kg of yours.

Drink water at the rate of 30 ml per 10 kg of weight.
It is better to cook food by grilling and steaming, but not by frying.
Before going to bed, eat 200 grams of cottage cheese.

Exercises for too thin legs

Frustration of plump girls due to too rounded buttocks or curvy hips is a common problem. However, slender girls are no less upset because their legs are too thin and skinny. But losing weight is often much easier than gaining weight, especially in the calves and thighs.

Often thin girls make a lot of effort to improve their appearance - due to excessive thinness of their legs, they cannot afford to wear tight trousers or short skirts. The best way to correct this without gaining fat in unnecessary places is to build up the muscles in your buttocks, thighs and legs.

Due to a lack of muscle, thin legs often look crooked - after all, the bones have natural curves. Increasing the volume of the muscles results in getting rid of this curvature, so that the legs become visually straight and more attractive. Also, pumped up legs have another advantage - they hurt and get tired much less, allowing you to feel comfortable.

Advice!

Pumped up muscles can be acquired by doing a series of exercises every day, gradually making them more difficult. Experienced trainers say that it is better to start classes with ten repetitions of each exercise, doing them every other day first - otherwise the muscles will hurt very much. Gradually, you can accustom yourself to an increased load by exercising every day or even twice a day: morning and evening.

Training technique

Before each lesson, you should definitely warm up - first it will be useful to shake your legs, sit down a couple of times or walk in a circle. This will increase blood circulation and improve muscle condition. In addition, muscles that are not properly warmed up after a workout will hurt more, and the likelihood of getting a muscle or ligament injury will be much higher.

Exercises should be done at an average pace. If you do them too quickly, you can get injured, and if you do them slowly, you will lengthen the workout, which will be very tiring. After each exercise, you should shake your legs to relax the muscles a little.

If you feel tired, you can relax your legs. To do this, you need to lie on your back, slowly raise your legs up, and then shake them slightly, relaxing your muscles and improving blood circulation. A light massage will also be helpful.

Exercises

Exercise one

Toe raise. Place your feet shoulder-width apart, with your toes turned slightly outward. From this position you need to smoothly rise onto your toes - the front of your foot. You need to rise by inhaling, then fixate on the highest position and slowly lower yourself to the exit.

Exercise two

Walking on your toes. Having risen in the same way as in the previous exercise, you need to walk around the room for about 60-100 steps without bending your knees. You need to breathe evenly and smoothly.

Exercise three

Squats. Place your feet shoulder-width apart, toes slightly turned outward. Then slowly squat down, stopping your buttocks at approximately knee level, slightly fixing in the lowest position and inhaling.

After this, straighten up to the starting position, exhaling. The exercise can be complicated by picking up dumbbells weighing 1.5-2 kilograms or plastic containers of one and a half liters.

You need to do three approaches of ten squats, gradually the number of squats in the approaches can be increased.

Exercise four

Attention!

Detention in a half-squat. Starting position – feet approximately shoulder-width apart, toes slightly turned outward. Bend your knees approximately 45 degrees, fixing this position. The back should be perfectly straight. Slowly count to twenty, then straighten your legs. You can gradually increase the duration of the exercise up to a count of 50.

Exercise five

Frog jumps. Starting position – feet shoulder-width apart, toes slightly turned outward. Squat down, lowering your pelvis almost to the floor. From this position, jump as far forward and up as possible. Repeat first ten times, gradually increase the number of jumps to thirty.

Exercise six

Wall shift. Starting position - lying on your back, torso perpendicular to the free wall. Place your feet against the wall, as if trying to move it. The pressure is maximum, breathing is deep and free. Hold the emphasis for 15-30 seconds, then relax the muscles. Repeat ten times.

Exercise seven

Moving a wall with one foot. Lie on your back again and repeat the previous exercise, but instead of using both legs, use only one leg alternately, that is, try to “move the wall” with your right and left legs in turn. Breathe as freely and deeply as possible. You need to do at least ten repetitions for each leg.

Exercise eight

Weighted scissors. Wear heavy boots or ankle weights. Lie on your back, put your hands behind your head.

Raise your legs about 50 degrees from the floor and move your legs up and down or left and right, crossing them and imitating scissors.

You should try to keep your legs suspended for as long as possible, while moving them intensively. If you pull your toe forward, not only your hips are involved, but also your shins.

Exercise nine

Horse riding game. Sit on a chair facing the back, feet on the floor. Now you need to try to raise your lower leg and feet as high as possible, while using the back of the chair as support. Raise your legs as you inhale, hold them as you exhale. Inhale and try to keep your legs elevated for as long as possible. As you exhale, lower it.

Exercise ten

Important!

This is an exercise with a fitball - a gymnastic ball. You need to try to squeeze it between your legs, as if trying to burst, while making every effort.

With the ball sandwiched between your legs, you need to walk around the room, sliding your feet along the floor. You can try to hold the ball with your knees while lying down, while raising your legs with the ball up.

In general, a fitball is a very good exercise machine for the legs and there are many special exercises for it.

Exercise eleven

The twist is a special dance that needs to be danced without lifting the front of the foot off the floor, while raising the heel. Turn on the music and start dancing, moving your feet on the floor. It is better that the exercise is no shorter than one song.

In addition to these exercises, cycling or training on an exercise bike, as well as simple heel-to-toe walking and high hip lifting, will help train thin legs. By performing these not very difficult exercises, you can get beautiful, sculpted muscles and get rid of the problem of too thin legs.

Source: https://www.biokrasota.ru/diet/Uprazhneniya_dlya_slishkom_hudih_nog/