Flows of fat over knees spoil even the most beautiful shape of legs. Exercise stresses on muscles of hips and shins and also articulate gymnastics will help to correct this shortcoming. Include the given exercises in the morning exercises, and in several days you will notice good results.
Instruction
1. Transfer body weight to the left leg, right raise over the floor. Do circular motions in the knee joint in both parties serially. Repeat exercise by other leg.
2. Get up on the left leg, right lift, put hands on the belt. Twist the leg, having directed the sock inside, and the external part of foot forward. Then twist the leg in other party: turn the internal part of foot forward. Make 10 twists in each party. Repeat exercise by other leg.
3. Get up directly, legs together, palms on the belt. With the exhalation lunge the left leg forward. On the breath return the leg to the initial position. Repeat lunge by the right leg. Do exercise not less than 15 times each leg.
4. Part legs on width of shoulders, put palms on hips. With the exhalation bend the right knee, transfer body weight to this leg and spring on it 20 seconds. On the breath get up directly. With the exhalation lunge on the left leg. Repeat exercise on 15 times each leg.
5. Part legs widely, extend hands before yourself, inside develop feet forward. With the exhalation sit down down, on the breath get up. Make 15 squats.
6. Legs together, arms on hips. With the exhalation bend the right leg in the knee, raise it as it is possible above and direct the sock to yourself. On the breath put the leg on the floor. Make not less than 20 rises each leg.
7. Put legs shoulder width apart, link fingers in the lock and extend hands at the level of the breast. With the exhalation sit down, having stopped at the level when hips are parallel to the floor. Delay the tailbone back and keep the pose of 10 seconds. On the breath get up and have a rest 5 seconds. Make 9 more squats.
8. It is possible to accelerate combustion of fat over knees if to add additional loading in the form of cross-country run, swimming, rise on the ladder, jumps with the jump rope and frequent foot walks.