Women and men of the thin physical build are often dissatisfied with the type of own legs. To add muscle bulk, so to give to legs additional relief, special exercises will help. Carry out the power complex given below not less than 3 times a week and you will gradually notice how the volume of your hips and shins becomes much more.
Instruction
1. Get up directly, put legs shoulder width apart, put palms on hips. With the exhalation transfer all weight to the right leg, bend the knee and sit down down. Lower buttocks until the hip of the right leg doesn't become in parallel the floor. Extend hands forward, link fingers in the lock. Spring on the right leg up – down within 1 minute. On the breath receive the home position. With the following exhalation repeat exercise on the left leg. Each 1–2 weeks try to extend time of power impact on 5–10 seconds.
2. Home position same, as in the first exercise. With the exhalation of the leg bend in knees, take away the tailbone as much as possible back, extend hands forward, make squat, record position of legs at the level when hips appear parallel to the floor. Hold the pose of 5 seconds, then on the breath receive the home position. Repeat exercise of 15-20 times.
3. Lay down on the right side, hands arrange on the floor as it is convenient to you. On the breath raise the left leg up, direct the sock to yourself. Do the springing movements up-down within 1 minute. Repeat exercise on the right leg. From the same home position do the following exercise. Take away the left leg back, bend it in the knee and put the foot on the floor behind the right leg. Raise the right leg at the expense of internal muscles of the hip up and do the springing movements 1–2 minutes. On the breath relax the leg. Do exercise by the left leg, having turned over on other side.
4. Sit down on the floor, bend legs in knees, the foot connect and attract as it is possible closer to the groin, put palms on knees. With the exhalation press hands, seeking to lower knees as low as possible. At the same time try to make knees counteraction, trying to raise them from the floor and to connect. Continue to perform exercise within 1–2 minutes.