Mahi on the inside of the thigh. Causes of excess fat on the inner thigh

Slenderness and beauty of the legs can be obtained no matter what constitution you have. But for this you need not be lazy and work out all the muscle groups in the legs. A rather problematic area, the inner surface of the thigh is considered, for its beautiful reliefs, special exercises are needed. How to pump up the inner thigh, we will answer this question.

You can train muscles both in the gym and at home. The most important thing is that the training is regular, only then the result will be achieved.

On the inside of the thigh, as well as on the lower part of the press, fat deposits usually accumulate the most. Therefore, it seems to many that if you properly download these parts of the body, then immediately it will bring beauty and harmony. But it is not so.

In order to eventually get a beautiful muscular relief, you will first need to get rid of the fat layer in these places. And here only special exercises for certain muscle groups can not be dispensed with. You'll have to sweat in general aerobic training.

The fact is that special exercises for certain muscle groups are a variant of anaerobic exercise, when a muscle is simply pumped up. If you pump up the muscle, while not getting rid of the fat layer, then it will not look very aesthetically pleasing. And aerobic exercise will just help get rid of the fat layer. Ideally, your workout should be half aerobic and half anaerobic.

As an aerobic exercise, you can choose running, any more or less active types of dance, cycling, jumping, and more. It will be any load that will make your body sweat. And already in the second half of the workout, it would be ideal to connect special exercises aimed at the desired muscle groups.

They will be the final step in getting rid of the internal and external fat layer, it is these exercises that will finally form your beautiful leg relief.

Squats

Now let's go directly to the description of the actions that will help form a beautiful embossed inner thigh. One of the most effective exercises for the legs is squats. For the inner thigh, these squats are suitable.

Let's get straight. We place our legs shoulder-width apart. If you are in the gym, then you can do these squats with an empty bar. At home, you can pick up a towel or just do it with straightened arms. So, bring your hands out in front of you. Your toes are pointing to the side. Start doing deep and slow squats.

When performing them, make sure that the knees do not visually go beyond the toes of the feet. Also, be careful not to arch your back too much. It is very important to squat low enough, in this case the effect will be felt. With these actions, the buttocks are also worked out, the calf muscles work additionally, in general, such squats are extremely useful for a girl. Ideally, you need to do 10 times three sets of such squats.

Lunges

Another wonderful exercise that is the answer to the question: how to pump up the inside of the thigh is lunges. With lunges, the muscles of the buttocks and the muscles of the lower press are also worked out. Successive lunges. They can also be made at home. And in the gym, they are ideal as a warm-up.

To start performing alternate lunges, we become straight, the legs must be pressed tightly against each other, the back remains flat. First, we take a deep step with one foot forward and to the right at the same time, then the leg bends until a right angle is formed in the knee, and the second knee almost touches the floor.

In this position, if everything is done correctly, you will feel a stretch in the area of ​​\u200b\u200bthe inner thigh, here you need to linger for a while, and then return to the original position. Repeat the same steps with the second leg. Do five lunges on each leg.

Then you can complicate these actions. To achieve this, when you are at the bottom, when the knee touches the floor, in this position, squeeze your buttocks with all your strength, then, pushing off with your heel, take the original position. Do at least five glute lunges on each leg.

Mahi

To do this exercise at home, you will need a chair. Stand behind the chair, at a distance of about 30-40 cm from it. Leave your hands on the back of the chair. To make it easier to balance, lean forward a little. We transfer the weight of the body first to the right leg, and with the left leg we swing to the side.

Do 15-20 swings on each leg, you can do several approaches. In order to pump the abdominal muscles in these actions, you just need to make sure that during the exercise it is tense.

Internal leg raise

This exercise is a wonderful answer to the question of how to pump up the inner thigh. It is easy to perform at home. It isolated uses this particular part of the legs.

To do this, lie on your side. The leg that was at the top must be bent at the knee and thrown over the leg that was at the bottom. Put the hand that turned out to be at the top under the head, and with the other hand rest against the floor. Pull the sock towards you. Tighten the leg that was at the bottom, and lift it as far as possible. Then return it to its original position. Perform 20 such actions on each leg.

Performing such exercises regularly, and combining them with aerobic exercise, you can pretty quickly put in order the inner thigh area and related muscles.

The condition of the inner thighs for most women is an urgent problem. The skin there is much thinner, which makes this area less elastic. And the area on the inside of the thighs is the most favorite place for the accumulation of fat. Over time, this leads to the fact that the skin on the side of the inner thigh becomes flabby and begins to sag. How to avoid it? First of all, you need to reduce the amount of fat consumed, and secondly, start doing exercises for the inner side of the thigh.

It should be noted that this area often causes problems not only for women who are overweight, but also for thin women. Often in thin women, this area between the thighs forms the letter "O", which looks aesthetically ugly. Inner thigh exercises can also help reduce this gap between the thighs.

Muscles of the inner thigh

The muscles on the inner surface of the thigh consist of a group of adductor muscles. The adductor muscles are the long adductor, thin, pectinate, large adductor and short adductor muscles. The main function of these muscles is to bring the legs together. It turns out that these muscles work exactly when we bring our legs together. Therefore, all exercises for the inner side of the thigh are based precisely on enhanced reduction of the legs.

How to reduce the fat layer in the area of ​​the inner side of the thigh?

Many women are concerned about the question of how to remove fat from the inside of the thighs. Here it should be noted the fact that it is possible to remove fat in this particular area of ​​the body, without affecting others, only with the help of liposuction.

But in order to just lose weight and make your figure more beautiful, it is important to choose the right set of exercises aimed at certain parts of the body.

If the weight is normal, and the flabbiness of the inner thighs is not caused by an excessive amount of fat, but by the weakness of the adductor muscles, then this is quite easy to fix. It is enough just to perform exercises for the inner side of the thigh. The most effective ones are listed below.

Exercises for the inner thigh

All the exercises described below can be performed with equal success by both women and men. Before starting the exercises, it is recommended to do a warm-up workout.

1. Swing your legs in a horizontal position. Leg swings for the inner thigh must be performed slowly and with effort. You can get a greater effect from the exercise if you use special leg weights. So, you need to lie on your side, leaning on your arm or resting your head on an outstretched arm. Bend the top leg at the knee and place it in front of you behind the knee of the lower leg. Pull the toe of the lower leg towards you. Raise your bottom leg slowly, then slowly lower it down. Don't put your foot on the floor! If you put your lower foot on the floor, you will reduce the load on the muscles and reduce the effectiveness of the exercise. Then roll over to the other side, take the starting position and repeat the exercise with the second leg. Do the exercise for the inner side of the thigh until you feel that the muscles of the legs are “burning”.

2. Exercise "scissors". This exercise, despite its apparent simplicity, is very effective for the inner thighs. In addition, in the process of performing this exercise, the load on the abdominal muscles is also carried out. So, lie down on the floor, put your hands under the buttocks so that they look down with their palms. It is also advisable to tear off your shoulders from the floor, and stretch your chin to your chest. But if this is difficult for you, you can just put your head on the floor. Raise both legs 30 cm from the floor and stretch the toes. Vigorously spread and cross your legs. Spread your legs about 20-30 cm. At the same time, your legs should be tense, and your stomach should be pulled in and also tense. It is necessary to do at least twenty crosses, then rest for a few seconds and repeat the exercise again.

3. Exercises for the inner thigh with the ball. To perform these exercises, you will need an elastic rubber ball.

• Lie down on the mat and bend your knees. Feet should be on the floor. Hold the ball between your knees and extend your arms along the body. On the count of times, squeeze the ball with your feet, trying to squeeze it as hard as possible. On the count of two, relax your legs. Do this exercise 30 times.
• Stand up straight and pinch the ball with your feet, just above your knees. On the count of one, sit down, trying to keep the ball with your feet, and on the count of two, rise. Do this exercise 15 times.

4. Squats and lunges.

• Squat "Plie". It is necessary to stand up straight, while the legs should be spread as wide as possible. The toes of the feet should look to the sides. Sit down counting times, trying to lower yourself to a line parallel to the floor. The back should be straight. On the count of two, slowly rise. It is necessary to do up to 30 such squats. The exercise will be much more effective if performed with hand dumbbells.
• Side lunges. Stand up straight, put your hands on your belt. On the count of times, lunge to the left side, while bending the left leg at the knee. The knee should not go beyond the toe of the left leg. The right leg is straight and extended. The exercise is more effective the lower you go when you lunge. This exercise must be done 20 times for each leg.

Incorporate these inner thigh exercises into your daily routine and aim for at least 15-20 minutes per day. After completing these exercises, be sure to perform stretching exercises for the muscles of the inner thighs.

The inner thigh is a problem area for many people, especially women. The skin of the inner thigh is much thinner than the outer. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.

What to do? Reduce fat and strengthen the muscles of the inner thigh.

For thin women, this area can also be distressing if the gap between the hips folds into the letter O. If this is not a skeletal feature, then a large gap is the norm.

It’s just that thin people have little fat, and this zone, as already mentioned, is a “storage” of fat. That is, nature prudently left room for the fat layer.

Less fat, more space. Hence the gap.

What can be done to reduce the gap? Get better or try to increase the muscles of the inner thigh with the help of special narrowly focused exercises.

Weakness of the muscles of the inner thigh can provoke the occurrence of injuries in this area, which is experienced by many athletes - amateurs and professionals.

Stretching these muscles happens very often and delivers a lot of discomfort. Pain in the groin can permanently unsettle and the training process.

What to do? To protect the muscles of the inner thigh from injury, you need to strengthen them with the help of special exercises for the development and stretching. And do not forget to do a 10-minute warm-up before any sports activity!

Muscles of the inner thigh

The muscles of the inner surface of the thigh make up a group of adductor muscles. The adductors include five muscles: comb, thin, long adductor, short adductor, large adductor. The main function of these muscles is to adduct the thigh. In other words, bring your legs together. When we bring our legs together, these muscles work. The function tells us how to train them. You need to bring your legs together, but with effort. This is what exercises for the inner thigh are based on.

Fat reduction in the inner thigh area

Many women are concerned about how to get rid of fat on inner thighs. The only way to remove fat locally, that is, only in one specific place, is liposuction. There is no other way to lose weight locally!

Simple example: right-handers from an early age wield with the right hand, and left-handers with the left. If you believe in local weight loss, the dominant arm, which is experiencing higher loads, should be thinner than the other. Look at your hands. Don't see much difference? That's it. Losing weight in one specific area of ​​​​the body is unrealistic.

To remove fat from the inner thighs, you need to reduce the total amount of fat in the body. That means eating less and moving more.

If the weight is normal, then the flabbiness of the inner surface of the thigh is not associated with excess fat, but with weakness and looseness of the adductor muscles. To fix the problem, you need to do special exercises for the inner thigh.

So, in order for the inner surface of the thigh to cease to be a problem area, it is necessary, if any, to train the adductor muscles.

Exercises for the inner thigh

1. Raising and lowering the legs in a prone position (swings)

Mahi for the inner thigh should be done slowly, with effort, concentrating on the adductor muscles. Leg weights can be worn if desired. We offer three options for the exercise.

First exercise. This is the most popular exercise for the inner thigh. Starting position: lie on your side, leaning on your elbows or resting your head on an outstretched arm; bend the leg located on top at the knee and put it in front of you behind the knee of the lower leg. Pull the toe of the lower leg towards you.

Performance: slowly raise and lower the lower leg. You need to raise it as high as possible, and lowering it, do not put it on the floor. Putting your foot on the floor will release tension from your muscles, and this will reduce efficiency.

Do as many repetitions as necessary to feel how the adductors “burn”. Feeling a strong burning sensation in these muscles, you can lower your leg and relax, and then lie on the other side and do the exercise for the second leg.

Second exercise. To perform this effective exercise, you will need a stable chair. Starting position: lie on your side so that your feet are under the chair. Support the head with the hand placed on the elbow. Throw the foot of the leg located on top on the seat of the chair. The bottom leg is under the seat. Pull the toe of the lower leg towards you and fix it in this position.

Performing the exercise: at the expense of times, slowly raise the lower leg to the seat of the chair; on the count of two - just as slowly lower it to the floor. Repeat raising and lowering the leg until a burning sensation appears in the muscles of the inner thigh. After that, you need to lie on the other side and do the exercise for the second leg.

Third exercise. In terms of impact, it is not very different from the first exercise, but this option is effective in its own way. This exercise for the inner thigh allows you to work out different muscles of the legs. At the same time, it is effective for the press and back muscles, because. they have to strain to keep their balance.

Starting position: lie on your side with your head resting on your outstretched arm. Raise the upper leg above the floor to a height of about 50 cm. Pull the toes of both legs towards you.

Performance: for the count of times, simultaneously raise the lower leg and lower the upper leg a little. That is to reduce the legs. On the count of two, lower the lower leg to the floor, and raise the upper one. That is to spread the legs. You need to perform the exercise slowly, concentrating on the sensations in the muscles of the legs and on maintaining balance. Do 30 leg folds, then lie on the other side and do 30 more folds.

2. Exercise for the inner thigh "Scissors"

This seemingly simple exercise is very effective for the muscles of the inner thigh. At the same time, performing "scissors", we are simultaneously working out. We offer two versions of this exercise.

Exercise "Scissors": option one. Starting position: lie down on the mat, put your hands under the buttocks with your palms on the floor. You can tear your shoulders off the floor, while the chin should be pulled to the chest, and not to the sky. This option works to strengthen the muscles of the neck. But if this is difficult for you, put your head on the floor.

Raise both legs about 20-30 centimeters above the floor. Pull out the toes.

Performance: vigorously (but not "loosely", but with force) spread and cross your legs. You need to spread your legs by 20-30 cm. The legs are tense, the hips are strong, the stomach is pulled in. Do at least 20 leg crosses, rest for a few seconds and repeat again.

Exercise "Scissors": option two. Starting position: lie on the mat, head on the floor, arms extended along the body. Raise both legs so that they make an angle of just over 90 degrees with the body.

Performance: spread your legs quite wide, but not to the point of discomfort in the muscles. Pull the toes towards you. Slowly bring your legs together, but do not close or cross them, but leave a distance of about 20 cm between them. Having brought them together, spread them again, etc. Make 30 dilutions, then go directly to the scissors. Spread your legs as wide as possible, stretch your socks and slowly bring and spread your legs. When mixing, cross. Make 30 information.

3. Exercises for the inner thigh with the ball

You will need an elastic rubber gymnastic ball.

Exercise 1. Starting position: lie on the mat, bend your legs at the knees, feet on the floor. Hold the ball between your knees. Stretch your arms along the body.

Performance: at the expense of times, press your feet on the ball, trying to squeeze it. Hold tension for a few seconds. On the count of two, relax your legs. Repeat compression and relaxation 30 times.

Exercise 2. The essence of this exercise: trying to keep the ball between the legs while performing a passing exercise, we will keep the muscles of the inner thigh in constant tension. We will have a passing exercise.

Starting position: stand up straight, hold the gymnastic ball between your legs just above the knees.

Performance: sit down at the count of times, return to the starting position at the count of two. Repeat in two sets of 10-15 times each.

4. Squats and lunges for the inner thigh

Squat "Plie". This squat is more effective for the inner side of the thigh, the wider the legs are apart. Starting position: stand up straight, spread your legs as wide as possible, socks look to the sides.

What are the adductors of the thigh, exercises for them - these questions are of interest. People who are trying to get in shape and tighten their hip adductors want to know exactly what exercises to do. First of all, you should understand what the adductor muscle of the thigh is, where it is located and what significance it has.

Human leg muscles

The adductors of the thigh (adductors) are the most voluminous muscle tissue in the medial series. They are located above the thin muscle and begin with a short tendon.

The muscle knots open up and attach to the femur.

This is a large adductor group, to which individual groups of muscle tissue belong.

Long adductor muscle of the thigh. This part of the fabric externally has a triangular shape. It starts from the outer plane of the superior branch of the pubic bone and from the pubic tubercle, sending down, the adductor increases and joins the medial part of the rough line of the femur. It is located on top of the node of the large adductor muscle, thus partially hiding it. The fundamental purpose of this adductor tissue is to adduct the femur and participate in flexion and external rotation of the femur itself.

Short adductor muscle. Takes a start on the front plane of the lower branch of the pubic bone and covers the lateral part of the thin muscle. In the downward and outward direction, the muscle tissue expands and is further fixed on the upper third of the middle lip of the rough line of the femur. The leading function of this adductor section is adduction and partial participation in hip flexion.

Large adductor muscle. It is the most powerful, deployed deeper than the above-described muscle sections, outside of the thin one. This adductor complex originates from a short tendon from the lower branch of the pubis and branches of the ischium. The adductor nodes branch out in a fan-shaped way to the bottom and outward, join the voluminous tendon to the middle lip in the area of ​​the rough line of the femur.

It is this section of the adductor that performs the fundamental function of the entire muscular part: adductor or adductor. Along with this function, a large adductor is directly involved in the extension of the thigh in relation to the pelvis or pelvis to the thigh.

Thin muscle. This part of the muscle tissue plays a minimal role in the adductor function, however, due to the fact that it is located in the same part of the thigh and is still involved in the leading processes, it is necessary to work on its development. Of all the adductors, this adductor is the only two-part adductor, since its tendon is connected to the tendons of the tailor and semitendinous adductor, with the connective tissue sheath of the lower leg, forming a flat crow's foot.

When studying the issue, special attention should be paid to the quadriceps femoris muscle (quadriceps). Since the values ​​of the leading and rectifying adductors are, of course, interconnected. The quadriceps is one of the most voluminous and powerful muscle joints, this part is considered the main rectifier of the knee joint.

The quadriceps femoris is made up of the rectus, medial, lateral, and rectus femoris muscles. The quadriceps has a distinctive feature, which is based on the fact that it is often composed of two types of muscle fibers: fast-twitch and slow fibers. The quadriceps have two functions:

• static, preventing bending of the knees when a person is standing straight;
• dynamic, which consists in straightening the knees during various physical actions (running, jumping).

What exercises will strengthen the muscles?

Muscle strengthening exercises. How to strengthen the muscles of the inner thigh? What trainer can be used? It is worth noting that the exercises for the quadriceps femoris and adductors are slightly different. However, it is quite possible to give a simultaneous load on both the first and second group of adductors. A simulator and special machines for physical exercises can give a better and faster result, but if a person really decides to pump up the muscles of this zone for himself, then doing exercises at home with improvised means will certainly give an amazing result.

Adductor muscles of the thigh, exercises:

1. Exercises for the thigh muscles. Normal hip adduction. For this activity you will need a chair. Starting position - lying on your side, one leg on the seat of the chair, the other - under the chair. Raise the lower leg slowly up and hold the position for 3 seconds, return the leg to its original position. We repeat 12 times. Then we change legs. If the internal muscles or the back muscles of the thigh begin to hurt, the number of repetitions should be reduced, and then the number of repetitions should be consistently added during the next sessions.
2. Exercise "Scissors". Starting position - lying on the floor, palms under the buttocks. We raise our legs 30 cm from the floor, and then spread and cross our legs (in the likeness of scissors). Repeat 20 times. After resting, you can repeat this exercise again.
3. Exercises for the muscles of the thighs and buttocks. Bending the legs with the breeding of the knees. Starting position - lying on the floor, for the convenience of the palm under the buttocks. Raise the legs up, keeping the feet closed, bend the legs and at the same time spread the knees, bringing the feet as close as possible to the groin. This exercise is performed slowly 12 times. After rest, repeat a few more approaches.
4. Here is the Stretching exercise. This exercise for the muscles of the inner thigh is a standard stretch. Starting position - sitting on the floor with knees abducted and feet touching together. We make slight bends forward, while the back is kept straight. With your elbows, you can press a little on your knees in order to clearly feel the tension in the muscles of this part of the thigh. Do 10 tilts, 5-10 approaches.
5. Squats. Squat exercises are considered one of the most effective workouts in athletics. Starting position - standing straight, with feet slightly apart. We do squats, making sure that the back is always flat (ideally, the line of the back and the line of the hips are 90º). We return to the starting position. For a more tangible result, you can do squats as slowly as possible, giving a load to all the muscles involved in this process. We do 30 squats in 2-5 sets, depending on physical fitness.
6. How to pump up the rectus femoris muscle? Exercise "Lunges". Starting position - stand up straight, legs apart, hands on the belt. We make a sharp lunge first with one leg: bend the leg at the knee and “spring” it a little, then change the leg. We do the exercise 15-20 times for each leg. We repeat in 5-10 approaches with breaks. In fitness centers for such classes, you will be offered a special simulator, and all exercises will be performed under the guidance of a trainer.

Crick

Not infrequently, while exercising at home, or using a simulator in the gym, a person may experience a stretch of muscle tissue. Such problems appear almost instantly and are characterized by intense pain in the region of the femoral adductors. Often there is a hematoma and swelling in the affected area.

For the treatment and complete rehabilitation of leg functions after such an injury, several weeks or even months should be spared. The leg must be protected from all kinds of, even small, loads, cold compresses should be applied to the affected part of the leg.

The inner side of the thigh does not please with tightened skin and elastic muscles? In addition, cellulite and extra centimeters appeared? We urgently add specific exercises to the training program. Do not forget about squats, lunges and swings, which will make the legs irresistible.

In everyday life, the muscles of the inner thigh are practically not involved. Therefore, even girls who do not have excess weight and body fat face problems in this area. Loose skin, weak muscles and pronounced cellulite are the fate of women who do not add exercises for the inner thigh to their training program.

General principles

To have a beautiful body, it is not enough to adhere to proper nutrition and regularly do cosmetic care procedures. For the problem area of ​​​​the legs, a special complex is required, with which you can easily tighten the skin and pump up muscles.

The legs are prepared for training and you can begin the main part of the workout.

Main body exercises

Exercises on the inner surface of the thigh allow not only to bring the legs into perfect condition, but are also an excellent way to open the hip joints, improve blood flow in the pelvis, which affects both the health and the woman's gait.

Mahi

Despite the ease of performing swings, the exercise is considered quite effective for loading the hips. You can perform swings both from a standing position and lying on the floor. The main thing is to do exercises at a low pace and straining your muscles.

We stand near a chair and take our hands behind the back. With the working leg, we make pendulum-like movements in front of us.

Lunges

Sagging skin on the thigh is removed with lunges. In each workout, we include different types of lunges that allow you to load different muscle groups.

We do a lunge forward, taking a wide step and lowering the buttocks to the floor until the knee touches the floor. Similarly, we perform the exercise, taking a step to the side or back.

You can complicate the exercise by picking up dumbbells, or putting your foot on a support with your toe.

Squats

The program must include a variety of squats that allow you to remove fat and tighten the muscles from the inside of the thigh, and help pump the buttocks, as well as the biceps and quadriceps of the thigh.

For the hips, squats are ideal, which are performed from a position with legs wide apart and toes slightly apart. You need to perform such squats at a fairly slow pace. The depth is adjusted to the tension of the muscles.

We complicate this exercise by adding weights or rising on toes at the top point.

Specific exercises

It is advisable to add specific exercises for the internal muscles of the thigh to squats, swings and lunges. They will help diversify the home complex and effectively work out the problem area.

1. In the supine position, we focus on bent arms at the elbows. We put the right leg bent at the knee in front of the straight left limb. We raise the working limb above the floor and begin to perform frequent swings. We do not fall on our side, but we try to do swings at a high pace.

1. Thanks to this exercise, we will work not only the hips, but also the press. We lay down on the mat, leaning on our elbows behind. Straight legs need to be raised up. From this position, we spread them to the sides, pulling the socks over ourselves.

1. Lying on the floor, we rest on the forearms and feet of bent legs. The back is straightened and does not touch the floor, and the brushes are brought under the buttocks. We tear off the bent legs from the floor and from this position we part them to the sides in weight. Without lowering the legs, we continue to reduce and spread them.

1. Lying on your side, bend your left leg at the knee and lower it onto the mat. The right one remains straight, and the sock is directed towards itself. Bent arms rest on the floor. We tear off the straight leg from the floor and begin to swing, without lowering it to the surface. Try not to arch your back or lower your chest.

1. We sit on the floor and bend our knees. We spread our legs and rest on them with our elbows closed in the castle of our hands. We are trying to bring the knees together, at the same time resisting the movement by spreading the elbows.

1. We lay down on our side and rest on the floor with bent arms. We put one leg, bent at the knee, behind the straightened second limb. With a straight leg, we swing up, trying to direct the toe towards ourselves. After the bent leg, we lower it forward to the floor, touching the surface with the knee.

Each exercise should be done up to 40 times.

Stretching

We will finish the workout with a stretch, for which you can do:

1. V-stretch . Sitting on the floor, spread your legs wide. We lean forward, lowering the stomach first, and then the chest and head. In the lower melancholy, we linger for one minute. Repeat the slope to the left, and then to the right leg.
2. Butterfly . We sit down on the mat. We bring the feet together, opening the hips. We begin to swing our legs, putting our hands on our knees.
3. frog . We lay down on the floor and spread the limbs, connecting the feet. We try to bring the feet closer to the groin, lingering in this position for up to 10 breaths.

Don't ignore stretching. This is a mandatory part of the workout, which will ensure the absence of contractures after exercise and faster muscle recovery.