The beautiful tightened legs it is possible to pump up houses quickly. For this purpose it is necessary to perform systematically special exercises which involve all groups of muscles of extremities, gradually increasing the number of repetitions and adding burdening.
Instruction
1. Get up directly, put legs together, hands arrange on the belt. Bend one leg on the exhalation and attract the knee closer to the breast. Pull the sock of the rising leg on yourself. On the breath lower the extremity on the floor. Repeat exercise by other leg. Execute 15 – 30 rises.
2. Get up on one leg, put on her knee foot another. Extend hands before yourself. As low as possible sit down on one leg, having made the exhalation. On the breath – rise. Execute not less than 10 squats on each leg.
3. Put legs on width of shoulders. Extend hands before yourself. Sit down on the exhalation, having delayed the tailbone back. When hips reach the position parallel to the floor, be late for several seconds. Become straight, having made the exhalation. Repeat exercise of 20 times.
4. Get up directly. Put palms on the belt. On the exhalation lunge aside, having bent the leg in the knee. Popruzhinte on it 20 seconds. Get up on the breath and lunge in other party. Execute 20 lunges in each party.
5. Place legs as it is possible more widely. Put palms on hips. Rise on toes and on the exhalation squat, taking away the tailbone back. Get up on the breath. Perform exercise, without touching the floor by heels. Execute 20 – 30 squats.
6. Lay down sideways. Raise the leg lying from above up pull the sock on yourself. Quickly lift and lower the leg within three minutes. On the exhalation lower the leg and turn over on the other side, repeat exercise by other leg.
7. Lying on the stomach, put hands along the body, lower the chin on the floor. Doing the exhalation, raise one leg up, take to the lobbing of 10 seconds. Lower the leg on the floor on the breath. Repeat exercise by other leg. Execute not less than 10 rises by each leg.
8. Kneel, lean hands against the floor. Take away the straight right leg back and execute 20 upward swings – down. Repeat other leg. Buttocks leave on heels, relax.