Your legs look is thin and it is unattractive? The volume of legs can be increased specially picked up exercises with the post and on exercise machines. And the high-calorific diet will allow to achieve more significant results.
Instruction
1. Evenly to increase the volume of legs, it is necessary to pump over consistently all parts of the hip and shin. Complex impact on all muscles of the hip is made by squats with the post. When performing squats firmly rest all surface of foot against the floor, you hold the back directly. Try not to tear off heels, and you don't remove knees further the line of feet. Sit down on the breath and become straight on the exhalation. At rise in weight raise the chin, the breast last up.
2. Lunges strengthen buttocks, the front and back surface of the hip. Pick up dumbbells or put the post on shoulders. Get up directly, legs on foot width. Take the step the right leg forward. Bend legs in knees to the right angle with the shin. Make a start the right leg from the floor and return to nominative. Repeat exercise from the left leg. You can carry out lunges by serially right and left leg, or make lunges at first for right, then for the left leg.
3. Pump over the internal surface of the hip on the exercise machine for data of legs, and the external surface of the hip – on the exercise machine for leg split. Respectively the front surface of the hip becomes stronger leg extention on the exercise machine, and back – bending of legs on the exercise machine. If there are no suitable exercise machines – carry out leg swings (forward, in the parties, back) with cargoes in the standing position, sitting and lying. As resistance also the expander will approach. One party of the expander is attached to the leg, and the second – to the stance or gym wall bars.
4. Risings on toes with burdening will strengthen gastrocnemius muscles. As burdening it is possible to use the post, dumbbells or the special exercise machine. Also different types of jumps will help to increase the volume of calves: in length and height.
5. Growth of muscle bulk is possible only at good nutrition. Include buckwheat, eggs, meat in the daily diet. Increase the caloric content of food eaten in the day. Add the main food with intake of protein cocktails.