A livello estetico, uno dei più grandi crucci delle donne è dato dalla circonferenza delle cosce, la parte del corpo nella quale, insieme ai glutei, si formano più spesso i cuscinetti di grasso. D’estate, si sa, l’abbigliamento tende ad evidenziare di più gli inestetismi collocati in queste zone, ma non disperate: esistono tutta una serie di esercizi mirati in grado di migliorare la situazione della circonferenza delle cosce.
Per rassodare e tonificare l’interno coscia è necessaria soprattutto una certa costanza nell’allenamento e, soprattutto, non disperarsi se i risultati non arrivano subito: nel giro di un paio di settimane, però, vedrete già i primi miglioramenti.
Per ridurre la circonferenza delle cosce gli affondi sono tra gli esercizi migliori da fare; il pregio di questo tipo di esercizio è che può essere eseguito anche a casa senza dover per forza andare in palestra. In posizione eretta, fate un passo in avanti con una gamba e scendete, caricando il peso del corpo sulla gamba in questione; risalite e ripetete l’esercizio con l’altra gamba.
Tra gli esercizi migliori per ridurre la circonferenza delle cosce c’è lo squat, che consiste nel tenere sulle spalle un bilanciere di peso variabile piegando lentamente le gambe prima di tornare in posizione verticale; questo esercizio, inoltre è molto utile anche per tonificare i glutei, in quanto i piegamenti sulle gambe permettono anche a questi muscoli di rassodarsi.
Per dimagrire le cosce, il leg extension è un ottimo attrezzo che ormai si trova in tutte le palestre; ecco come eseguire gli esercizi nel modo migliore: sedetevi con la schiena eretta e ben aderente allo schienale del sedie, distendete lentamente le gambe espirando e senza stringere le ginocchia, tornate nella posizione iniziale senza lasciar cadere i pesi; con questo esercizio i muscoli delle cosce riceveranno una forte sollecitazione e risulteranno più tonici in breve tempo.
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