Fitness

6 Torch And Tone Thigh Workouts

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Barbell Squads:

  • Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
  • Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
  • Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

Leg Press:

  • Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  • Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  • As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  • Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Dumbbell Step Up:

  • Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  • Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  • Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Squats:

  • Stand with your head facing forward and your chest held up and out.
  • Place your feet shoulder-width apart or slightly wider.
  • Sit back and down like you’re sitting into an imaginary chair.

 

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