To correct the shape of legs, it is necessary to master some physical exercises by means of which it is possible to change figure contours. It is also necessary to remember that it isn't recommended to strain muscles to the limit, it is possible to injure vessels.
It is required to you
- - sports ball;
- - rug or soft blanket.
Instruction
1. To achieve increase in volumes of muscles of hips, it is necessary to do up to 10 squats for time, holding the sports ball weighing not less than 3 kg in hand.
2. The following exercise carries the name "gun". It is necessary to squat on one leg, do exercise of 10 times, alternating legs.
3. Increase in volume of hips is promoted by jumps up. Carry out them, being in situation "sitting". Several times jump out highly up, then take the break in the minute and repeat exercise.
4. If there is the opportunity, practice exercises with the partner. Put him before you and ask to show resistance when you get up from situation "sitting". Let the partner press on your shoulders when you try to get up. Perform exercise from 7 to 10 times.
5. The exercise bike - the good assistant in the konturirovaniye of the shape of legs. The most effective mode of driving rise uphill is considered. Perform exercise not less than a minute, then take the small break and repeat exercise of times 5-6.
6. To strengthen hip inside muscles, it is necessary to perform the following exercises. It is necessary to rise to the wall the back, to put arms on hips and to do by the straight leg short swings. Try that swings weren't too high, there is enough length of your foot, but perform this exercise at the high speed. It is necessary to carry out up to 10 swings each leg.
7. It is better to do the following exercise in the pool. It is necessary to lay down on the water surface, having grabbed hands the side or the air-bed, and in turn to weaken and strain muscles of legs, slowly lifting up one, other leg. From 7 to 10 times are desirable to perform exercise.
8. Take the rug or the soft blanket put twice. Do leg swings, lying on one side. Do up to 20 swings by each leg, then have a rest and repeat exercise.
9. Walking on the spot helps to strengthen inside of hips. It is important not to forget to raise knees when walking as it is possible above. Who doesn't love walking, can replace easy jogging exercise or jumps.
10. Lay down on the stomach and bend legs, throwing them back. Repeat exercise not less than 5 times.