Wrap the tape around the expander stable support at a height of 25-30 cm above the floor. To make the gripper more tight, you can fold it in half. Foot left foot slip the handle in the shock absorber. Stand with your left side to the support at a distance to the expander was taut. Keep the blade and tighten your buttocks.
Follow swing left foot to the right, against the resistance of the shock absorber. To keep the balance put his right chair and stick to the back of his right hand. The left hand on the inside of the thigh, to supervise the work of the muscles. Perform 12-15 swings and change leg. Take a break for 30-45 seconds and repeat.
Lie on your right side gym mat. Body lift slightly, put your weight on the right forearm. Between the ankle clamp medbol. On the inhale lift the ball up. The main work is done by the right foot, left only helps to keep the ball on the spot. Exhale and lower legs. Make 10-12 ups and turn on the other side, to work out the left leg. Do three sets with a break of 60-75 seconds.
Both exercises are good to help tighten the inner thigh muscles. But if you want to pump up those muscles, you can not do without a job with more weight.
Place the barbell on the shoulders. Hold her hands. Stand with your feet spread your wide foot expand outward. Hold your back straight, lower the body down while taking his pelvis back. Follow the movement, if you sit down on a low chair. This will help to distribute the load and to exclude from the work of the front of the thighs.
Descend so low as to become the thigh parallel to the floor and hold for 3-5 seconds. Exhale and slowly return to starting position. Weight rod should be such that you can perform no more than 8 sit-ups in one go.
Such a large load awakens growth hormone and helps to quickly increase muscle mass in the right place. But such training can not be done daily. Your muscles need time to rest and recover, increasing new muscle fibers.
Ideally, if you train three times a week after a light cardio.