Personal trainer teach you these 8 moves, tight thighs super sense on the squat, lunge, intermittent exercise

Deep squat, lunge, push, pull are good ways to train thighs

"If you want to live a healthy and long life, you have to exercise regularly." ACE certified personal trainer and Solace New York CrossFit instructor Danielle Barry said. If you do more smart and effective workouts, you'll get in better shape, and this time we're going to give you a super sensational way to train your thighs!

1. Squat, squat, or squat

"The squat is a great way to train your thighs, giving you a 360-degree view of your thighs. Better yet, the squat is like a simulation of your daily up-and-down movement, so the training is easy to follow," Barry said.

Start with your own bodyweight squat: stand with your legs hip-width apart, press your hips down and back, bend your knees, and keep your weight on your heels. Once you've mastered this movement, move up to the goblet squat, holding a kettlebell or dumbbell to your chest.

Next, move up to holding a kettlebell or dumbbell (with weight on your shoulders) to do squats. The key is to keep your torso vertical and your spine neutral, the straighter your upper body, the better you will be.

2. Combined retraining & aerobic

"Many people are afraid of gaining too much muscle or getting their legs too strong, so they tend to choose to do cardio." Barry said." But I wish more people knew that if you want to change the composition of your legs, gain muscle and lose fat, you have to combine the two." In other words, you need to do some heavy training to increase thigh muscle endurance.

3. Learn to love practicing the lunge

The lunge is similar to our normal walking posture, with the weight swapped between the left and right foot, and it trains your leg muscles to make your thighs stronger. Start with a freehand training stance, just like doing squats, until you are confident enough to start doing lunges.

Start with both feet together, one foot back about two steps (depending on your height), body down to 90 degrees at the knee, and then back up. Barry recommends 10 repetitions of each foot, doing a total of three rounds.

To strengthen the lunge, hold a dumbbell or jug bell in front of your chest to increase the weight, or one on each side, with your arms straight at your sides. You can also try placing your back foot on a box or bench behind you, which turns into a Bulgarian split squat for added stability.

4. Do more unilateral training exercises

One-legged squats, hard lifts or split-leg squats are unilateral exercises that allow you to focus more on the difference in strength between your left and right sides.

"I tell everyone: Our legs are sisters, not twins," Barry says. Barry says." You must have a dominant leg and a non-dominant leg, so when you're running, cycling, lifting weights or doing Pilates, it's easy to notice that one side is exerting more force...Your goal is to get the non-dominant leg as strong as the dominant leg, or as close to it as possible." Taking the time to correct this imbalance can make you less prone to sports injuries.

5. Make good use of equipment

Almost all cardio endurance equipment, treadmills, ellipticals, stair climbers and rowing machines can help you build stronger thighs. Barry recommends using these machines with intervals, doing them hard for 30 seconds, followed by 30 seconds of rest, and trying to do 10 sets. "The body will burn fat faster with constant repetition of exercise and rest," she says. She said. For really strong thighs, she suggests a bicycle or stair climber.

6. High-intensity interval training

Intervals don't have to be on equipment, you can do high intensity interval training anywhere. If you're running outside, you can occasionally sprint at full power at the right time." Running is a very effective way to train thigh muscles," Barry says. Barry says. In the living room, you can do strengthening exercises such as squat jumps, lunge jumps, and bobby jumps, where your thighs need to work.

7. Hip Elastic Band

If you follow a lot of fitness instructors on IG, you should often see them using elastic bands around their thighs, especially if she's a runner. Wrapping thighs with elastic bands can increase the strength of squats or leg lifts.

Barry's favorite thigh training with elastic bands is the side action: maintain the squat position, legs hip-width apart, feet parallel, step on one side 10 to 15 times, then switch sides. Guaranteed to train your rear end.

8. Yoga ball training inner thigh muscles

Take a yoga ball or a yoga block, hold it between your legs, clench it firmly, and then relax. Repeat 10 to 15 times. You can also do it standing up, leaning into a strong squat, or doing a stick pose or bridge pose (see demonstration). The harder you clench your thighs, the more the inner muscles will burn fat and build muscle.

Whether in the gym or outdoors, don't miss any opportunity to try these super sensational moves for toned thighs!

Recommended reading:

Not squatting low enough, pinching the knees inward... Don't make these common "deep squat" mistakes

Why is the squat the king of movements?

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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