Question:
what is this group of muscles called ar? and how to train these muscles at the inner thigh? (btw, i scanned the image from this month's men's health)

Answer:

what is this group of muscles called ar? and how to train these muscles at the inner thigh? (btw, i scanned the image from this month's men's health)

Answer:

i suppose u are refering to your inner thighs. Or what some ppl will call the adductors. Very simple. There are a few exercises u can do.
1) Wide stance squats. Use a bench or chair for this exercise. Feet wide apart, toes pointing the sides, go into a squatting position. Make sure u direct your weight onto your heels. As u lower yourself down, draw your naval towards your spine and inhale. Exhale as u move back into the starting position. Do continous repetitions of 15 to 20 reps. If it gets too easy carry some weights.
2) Lying Adductors. Lie on your side on the ground. Bend your non working leg and place the foot on the ground infront of the working leg. Keep the other leg(working) straight. Now move the working leg away from the ground and exhale as u do so. During the 15 to 20 repetitions, do not rest the working leg on the ground.
3) Standing Adductors. For this exercise u need the resistance tube which u can purchase now from most sporting shops. Attached one end of the resistance tube to the pole and the other to your working leg( which must be the one nearer the tube) Standing with your side to the pole, move the tube away from the pole. Exhale as u do so. Make sure that the working leg is straight esp. at the kness. Else the hamstring muscles will be worked instead. Do reps of 15 to 20. Resistance varies for different resistance tubes. Increase accordingly.
Okay! Hope this helps!

Answer:

hw to have shape for ur arm muscle?

Answer:


Bro the arm u refering to the Biceps Brachii or the Triceps Brachii? Or the forearm leh..
Anyway to just have shape in your arms try doing simple triceps drips, close hand push-ups and standing alternating dumbbells biceps curl.

Answer:

wait wait, for the wide stance squats, what do u do with the bench?

Answer:


Oops yeah i realise the mistake after typing. wanted to edit but already juz edited once.. anyway, lower yourself as u were squatting till u almost touch the bench/chair. Its a safety precaution in case u fall over.

Answer:

okie thanks! i'll give it a try. so for the lying one the non-working leg will be crossed over the working leg izzit?

Answer:


the non working leg crossed infront of the working leg but its foot must be placed on the ground( should be somewhere infront of your working leg's thighs). Point to note oso. When working the adductors, make sure your working leg is straight esp at the knees. else u will be feeling more in the hamstrings muscles.

Answer:

tricep bah coz i do push up pull up alternate dumbell curl the shape nt coming out

Answer:


ok u got to let me know oso what u can work with? dumbbells? barbells? any machines?

Answer:

dumbells normal chin up bar sm machine i dunnoe wat is the name

Answer:


This is good. Wide stance squats with barbell weight hits the inner thighs like crazy.

Answer:


Yes, i know! Well, Governor of California, Arnold Schwarzenegger once said 'Pain is pleasure!'