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Chest Exercises, Strength and Definition.
Defining and Shaping the Thigh Muscles.
Lifting, defining, shaping and losing volume of the Thigh muscles as with any muscle group, requires you doing more sets and reps for each Thigh exercise. Very importantly for definition and shaping, you must increase the amount of different exercises you do for the Thigh muscles and change your routines frequently. Avoid sticking to the same routines and the order of the Thigh exercise group. Thigh circuits and super setting advances the defining and shaping of the Thigh muscle group.
Thigh Circuits, Example routine 1.
Spinning Bike: 40 minutes.
Abduction: 1 set of 15-18 * 3
Leg Press: 1 set of 15-18 * 3
Total Hip: 1 set of 15-18 * 3
Adduction: 1 set of 10 * 3
Sissy Squats: 1 set of 10 * 3
Leg Kick Back: 1 set of 15-18 * 3
Treadmill: 20 minutes.
With the above example, you will do 1 set of Abduction followed by 1 set of Leg Press, followed by 1 set Total Hip etc, but you need to repeat the exercises 3 times within the Thigh circuit. Remember to change the order and or the amount of sets and repetitions frequently.
Thigh Circuits, Example routine 2, Extreme.
Spinning Bike: 40 minutes.
Stepping: 30 minutes.
Lying Leg Curl: 1 set of 10-12 * 3
Leg Kick Back: 1 set of 15-18 * 3
Abduction: 1 set of 15-18 * 3
Leg Press: 1 set of 15-18 * 3
Total Hip: 1 set of 15-18 * 3
Adduction: 1 set of 10 * 3
Sissy Squats: 1 set of 10 * 3
Hyper Extensions 1 set of 10 *3
Treadmill: 20 minutes. (Cool down, Calorie burner)
The Thigh is a very big muscle and to positively shape and define the Thigh you need to include many different circuit exercises and cardio exercises.
Strengthening the Thigh Muscles.
Strengthening the Thigh muscle requires greater resistance on the Thigh muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the Thigh exercise. Exercise numbers can be high but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire Thigh muscle area.
Thigh Circuit, Example routine 1.
Treadmill: 40 minutes. (Warm up, Calorie burner)
Spinning Bike: 30 minutes.
Squats: 6 sets of 10-14 reps (Weighted to Heavy).
Leg Press: 5 sets of 12-16 reps (Weighted to Heavy).
Leg Curl: 5 sets of 8-10 reps (Weighted).
Dead Lift: 5 sets of 8-12 reps (Weighted).
With the above example we have a lower number of sets as well as a lower number of reps but we will be pushing heavier weights per set. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Popular Thigh Exercises.
Squats. (Recommended for losing volume and strengthening muscles).
Hack Squats.
Power Squats.
Leg Press.
Dead Lift.
Seated or Lying Leg Curl.
Adductors.
Abductors.
Total Hip.
Leg Press Feet Positions.
Changing your exercises and routines are extremely important for all leg group muscles. You should also change you feet positions in order to maximize your leg workout.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength. Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to Glute - Buttocks.
Leg Extensions.
Leg Curls - Seated, Standing or Lying Leg Curls.
Glute - Kick Back.
Hip Abduction.
Hip Adduction.
Total Hip.
Leg Press.
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Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
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