Legs have property to accumulate fat of which then it is very difficult to get rid. To reduce legs, the integrated approach is necessary: restrictions in food, power loadings, cardiotrainings, stretching exercises, wrappings, massage.
It is required to you
- fitball or usual ball, vertical support.
Instruction
1. Exclude sweet, flour, greasy food from the diet, try to eat 5-6 times a day small portions, you watch the caloric content of products. Use no more than 1500-2000 kcal a day, from time to time arrange fasting days. Don't eat late at night and at night.
2. At the beginning of the training execute small warm-up, within 10 minutes work on the racetrack or run about at stadium or turn on the dynamic music and begin to dance, then start exercises.
3. Get up directly, undertake the support, begin to take the right leg aside. Make 20-30 times, then repeat exercise for the left leg.
4. Lay down on the floor, on the right side, lean the elbow in the floor and begin to raise the left leg up on height about 50 cm. Repeat exercise of 20 times, change legs.
5. Get up directly, use the support, part socks, slightly sit down, then rise in the home position. Perform exercise of 30-40 times. Then get up on socks and repeat exercise, standing on socks.
6. Lay down on the back, squeeze legs the fitball or the usual ball and strain hips, be late for 30 seconds, then repeat exercise of 15 times.
7. Kneel, put buttocks on heels, begin to lift slowly them, straightening the body, then return to the home position. Perform exercise of 10 times.
8. Kneel, rest hands against the floor, raise the right leg bent at an angle 90 degrees, perform exercise of 50 times, then change legs.
9. Perform stretching exercises: lay down on the floor, raise legs, part them in the parties and a few popruzhinta with them. Sit down on the floor, part legs in the parties, do bendings by the trunk to each leg. Get up directly, legs together, try to reach fingers of hands the floor.