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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 83,267 times.
Do you find your thighs too thin? To build thighs you should increase the intensity of training by increasing the volume and number of repetitions over time. Thigh exercises, knee flexes and thigh kicks are ideal choices for developing leg muscles. Remember to add calories for exercise and make sure to provide enough protein for the body. Continue reading below to learn how to create firmer and bigger thighs.
Steps
High Intensity Training
- Make sure you’re training with enough weight to really challenge the muscles. If you’re new to training, you can work out your thighs without adding any extra weight. But when you feel this is too light, you should use dumbbells or barbells with enough weight that you have to stop after 10 reps.
- It is important to distinguish the difference between squeezing the body to the limit and pressing the body to the point of injury. If you’re a beginner, it’s a good idea to work with a trainer to find your cut-off points.
Tip: Add lots of jumps, sumo squats, and skater lunges to your workout to get your muscles to grow.
- You need to have the correct exercise posture to ensure safety. When you practice over and over with the wrong posture, you can injure the muscles.
- In addition, you must make sure that the weight is not too heavy to affect the training. If the dumbbells are too heavy for you to complete the exercise, you need to reduce the weight.
Tip: If you suspect that cardio exercises are limiting muscle growth, don’t do more than 20 minutes of cardio per week. If this change doesn’t work, return to more regular cardio to keep your heart and lungs healthy.
Build Thighs with Familiar Exercises
- Stand upright with feet slightly wider than shoulder width, toes pointed forward. Loosen your knees.
- If using dumbbells, hold them in your hands in front of your chest, at the level of your ribs. Stand in a position so that your weight is centered on your heels, not on the upper arch of your feet.
- Bend your knees and lower your butt back as if you were sitting in a chair, with your thighs parallel to the floor. Then slowly straighten up. Repeat this movement 15 times in a row, take a short break and continue to practice 2 more sets. Do this exercise 3 to 5 times per week to get bigger and stronger thighs.
- Repeat this cycle 6 to 10 times at a time, rest, then do 2 to 4 more reps. You can do 2 to 3 workouts a week to get stronger and bigger thighs.
Laila Ajani
Physic Education coach
Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
Physic Education coach
Try these variations: Any variation of the squat will work your thighs and make them stronger. For example, try back squatting with weights behind you, then start squatting. You can also do front squats with dumbbells in front. Other variations include lunges, step forwards, pistp squats, leg presses and Bulgari split squats.
- Stand up straight with dumbbells at your sides.
- Take a long step forward.
- While walking, bend the knee of your other leg so that it almost touches the ground.
- Stand up straight and return to the starting position, then repeat with the other leg.
- Repeat this movement 15 times in a row, then rest for a while and continue with 2 more sets. Exercise 3 to 5 times per week to develop bigger thighs.
- Stand up straight with your feet shoulder-width apart, with the dumbbells directly in front of you.
- Bend at the waist and grab the dumbbells. Remember not to bend your knees, keep your legs stiff and straight.
- Lift weights but at the same time keep your back straight.
- Then bend to place the dumbbells on the floor.
- Repeat 10 times, then rest and do two more sets.
- Sit on the machine and place your feet on its support, your knees will then be bent. You can grab the handle if you want to keep your body steady.
- Push your feet forward. As you push up with both tripods that will simultaneously lift the weight, you should feel the thigh muscles working with this move.
- Lower the dumbbells to the starting position by bending your knees.
- Repeat the movement 15 times, rest and do two more sets.
Eat Right for Muscle Growth
- Eat before and after exercise. This way of eating will make the muscles never lack of energy. [5] X Research Sources
Tip: Eat plenty of carbohydrates before working out. Quinoa, brown rice, and whole grains are foods rich in carbohydrates. [6] X Research Sources
- Try to cook for yourself as much as possible. Don’t eat protein bars or drink energy drinks to fuel your workout. Eating real foods is much better for your muscles.
- Stay away from fast food, salty snacks, and desserts, as they only make you feel tired, making it difficult to practice.
- Buy meat that is farm-raised and growth hormone-free, because you certainly don’t want to absorb more hormones or chemicals when you eat more meat.
- If you don’t like meat, eat tofu, beans, and green leafy vegetables that are rich in protein.
- Creatine is a muscle growth enhancer that is considered safe if taken in the correct dosage. [8] X Research Sources
- Remember to never rely entirely on supplements to increase thigh muscle, but forget about working out and eating healthy. Supplements only help you reach your goals soon, but there is no magic pill that can make your legs bigger.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 83,267 times.
Do you find your thighs too thin? To build thighs you should increase the intensity of training by increasing the volume and number of repetitions over time. Thigh exercises, knee flexes and thigh kicks are ideal choices for developing leg muscles. Remember to add calories for exercise and make sure to provide enough protein for the body. Continue reading below to learn how to create firmer and bigger thighs.
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