太ももを細くするエクササイズ！
モデルのような細い美脚になりたいと考えたことはありませんか？
パンツやスカートからスラっと伸びる生脚に自信を持ちたい！特に太ももを細くしたい！という女性は多いのではないでしょうか。今回は、自宅でできる太もも脚やせトレーニングをご紹介します。
それでは今日も楽しんで動画を見ていきましょう！
今回注目するのは04:24からのこの一節。意味わかりますか？
Then, bend your knees and jump straight up while extending your legs to the sides and your arms above your head. From the side, your body is supposed to resemble a 5-pointed star, with your legs, arms, and head forming its points.
解説です。
膝を曲げて真っすぐ上にジャンプします、
Then, bend your knees and jump straight up
(while→)そのジャンプ中に/脚は横に、手は頭の上に伸ばす。
while extending your legs to the sides and your arms above your head.
(先頭にBeing seenが省略されていると考える)横から見ると
From the side,
体が五角星の形になるように、(5-pointed starは初見かもですが予想できますね)
be supposed to は(例えばルールで)～することに決まっている、というイメージ
your body is supposed to resemble a 5-pointed star,
脚、腕、そして頭でその星型の頂点になるようにしてください。
with your legs, arms, and head forming its points.
分かったでしょうか。
以下、全文スクリプトです。要チェック！
00:03
Is it a myth that to get slim and shaped thighs, you need to spend hours in the gym? What if
00:08
I told you that you can get the same results by doing a set of exercises that takes just
00:13
10 minutes a day? If recently you’ve been thinking about nothing else but a lovely thigh
00:18
gap, this video is for you!
00:22
- Wide Stance Squats The first exercise of this workout will help
00:26
you to work your hamstrings and quads. On top of that, it will strengthen your hip muscles,
00:32
glutes, lower back, abs, and core muscles. To do the exercise correctly, stand straight
00:38
with your legs wider than shoulder-width apart. Such a wide stance will work your hip muscles
00:42
and glutes better than the usual shoulder-width stance. Besides, it will take some pressure
00:47
off of your knees. As soon as you're in the correct position,
00:51
imagine that you're going to sit down and start to lower your butt. Your knees should
00:54
point out, but at the same time, be in line with your feet. Dip as low as you can and
01:00
freeze in that position for several seconds. After that, return to the initial standing
01:05
position. Do 30 reps in total.
01:08
- Pilates Leg Lifts This exercise targets your thighs, glutes,
01:14
obliques, and abdominal muscles. It involves your inner thigh muscles and, thus, leads
01:19
to the appearance of a thigh gap. On top of that, when you do it, you automatically pull
01:24
your abs in and up, which makes them more defined and also improves your balance.
01:30
Lie down on your side and make sure that your ankles, knees, thighs, hips, and shoulders
01:34
are aligned. Extend your legs completely and either prop your head on your hand or lean
01:39
your upper body on your elbow. Raise your leg as high as you can. Don't hurry;
01:44
your movements should be slow and controlled. Stay in this position for several seconds,
01:49
then lower your leg back to the floor. Repeat this exercise 30 times for each side.
01:55
- Bridge Raises Thanks to this exercise, your glutes, thighs,
02:01
and abs will get more toned and defined. Plus, you'll greatly improve your posture and strengthen
02:06
your core, which, in turn, will help you to get rid of lower-back pain.
02:11
Lie down on your back with your legs bent at the knees and your feet close to your butt,
02:16
hip-width apart. Put some object, for example, a pillow or a towel, between your knees. After
02:21
that, lift your hips off the floor, hold at the top for several seconds, and lower back
02:26
to the initial position. When you raise your hips, don't forget to
02:30
squeeze the object you have between your knees as tightly as you can. Also, make sure you
02:35
don't rush and pay attention to every movement. Your body should form a straight line from
02:40
the knees up.
02:42
- Butterfly Stretches If you thought that stretching couldn't help
02:47
you to get a thigh gap, think again! Butterfly stretches not only open up your thigh and
02:52
hip muscles and improve flexibility, but also loosen and lengthen the inner thigh muscles.
02:58
Sit on your training mat or just on the floor with your back straight. Bend your knees and
03:03
place the soles of your feet together so that the whole construction resembles a butterfly.
03:08
Move your heels as close to your groin as possible and start to flap your thighs up
03:13
and down. Count to ten, stop moving your thighs, and bend your head toward your feet. If you
03:18
feel a slight stretch in your thighs, you're doing everything correctly!
03:22
Repeat this exercise 5 times but be careful not to apply to much pressure on your muscles.
03:27
Otherwise, you may harm yourself.
03:30
- Lateral Lunges Lateral lunges target your inner as well as
03:35
outer thighs. As a result, you work on your thigh gap and simultaneously reduce outer
03:40
thigh "saddlebags." As a pleasant bonus, this exercise also tones your glutes and tightens
03:46
your hips. Stand up straight with your legs apart. Then
03:49
step to the right with your right foot. Squat as low as you can and, at the same time, straighten
03:54
your left leg. Then raise and move your right foot back to the initial position. Repeat
03:59
the same movement with your left foot. Repeat this exercise 30 times alternating
04:04
right and left sides.
04:07
- Star Jumps An exercise as simple as jumping up and down
04:12
can actually make a world of difference to your thighs! This movement also gets your
04:16
heart rate up and is great for the whole body toning thing.
04:21
Stand straight with your feet together and your hands on the hips. Remember that your
04:24
toes should point forward. Then, bend your knees and jump straight up
04:29
while extending your legs to the sides and your arms above your head. From the side,
04:33
your body is supposed to resemble a 5-pointed star, with your legs, arms, and head forming
04:38
its points. Bring your feet together while landing. Repeat
04:42
this exercise 10 times.
04:45
- Scissor Kicks Scissor kicks not only shape and tone your
04:49
thighs but also do wonders for your abs! Lie down on your back with your palms flat on
04:54
the floor and your legs stretched out. Then raise your legs off the floor. Your right
05:00
leg needs to be a bit higher in the air than your left one. There should be a 45-degree
05:04
angle between them. Start switching your legs in the air as if
05:08
they're a pair of scissors cutting paper. The more pointed your toes are, the better
05:12
you'll work your thighs. Do 2 sets 30 reps each.
05:16
- Cross-Stepping What would you pick: going up the stairs or
05:21
using an escalator? Well, if your ultimate goal is beautiful thighs, the only correct
05:26
answer is walking, or even running, up the stairs. This can also be a perfect warming-up
05:31
exercise before your workout. The best way to perform this exercise is on
05:36
a staircase, but make sure that you hold onto the railing for balance and safety. When you
05:41
make the first step, cross one leg over the other and move up to the next stair. After
05:46
that, repeat the same movement with the other leg and keep going this way until you're at
05:50
the top of the stairs.
05:52
- Stability Ball Squeeze To do this exercise, you'll need an exercise
05:58
or a Swiss ball. The ball shouldn't be too heavy; otherwise, you won't be able to use
06:02
- The stability ball squeeze is an effective exercise that targets your thighs directly.
06:08
On top of that, if you do this exercise while lying down, it works your abs, glutes, and
06:13
core muscles. If you're a beginner, you can do this exercise
06:17
in a sitting position. Otherwise, you can lie down on your back, although your position
06:21
will still resemble some reversed way of sitting. Anyway, if you're sitting, make sure that
06:27
your heels stay on the floor, and your feet are parallel to the floor.
06:31
Position the ball between your thighs and squeeze your legs as closely together as possible.
06:36
Stay this way for a minute or so, then relax. Do as many reps as you can.
06:42
- Chair Squats For this exercise, you can actually use a
06:47
chair or pretend that there is an invisible chair behind your back. Whatever you choose,
06:52
chair squats will make your lower body stronger. Stand straight with your feet hip-width apart.
06:57
Your weight should be centered on your heels; then your abs will automatically draw in and
07:02
- Move your lower body down as if you're going to sit on a chair. Freeze at the lowest
07:07
point and stay there for several seconds. Then return to the initial position. Repeat
07:12
this movement 10 to 15 times and do 3 sets of chair squats.
07:16
As you see, usually this workout takes no more than 10 to 15 minutes. Remember that
07:22
if you don't want your thighs to bulk up, you should do these exercises in moderation
07:26
and avoid eating a lot of protein before your workout.
07:29
Do you know any other exercises that help to get that desirable thigh gap? If so, sound
07:34
off down in the comments! If you learned something new today, then give this video a like, share
07:39
it with a friend, and here are some more cool videos to check out from the Bright Side of
07:44
life!
