If you dream of strong and beautiful legs, try to master the five-minute set of exercises for this part of the body on the system Pilates. By means of the complex you will manage to develop the main muscles of legs, having made them harmonious and strong.
It is required to you
- - elastic tape.
Instruction
1. For complication of the complex and additional resistance use the elastic tape when performing exercises. Don't forget about the main requirements of the method of Pilates: strain stomach muscles, tighten the navel to the backbone, relax shoulders, open the thorax and extend the backbone. On each exercise you take away 1 minute. Believe, in five minutes you will feel so as if you worked the long and difficult training!
2. The first exercise is aimed at outer side of the hip – the problem zone which has tendency to get the meshkovidny form. Besides, it trains all lower part of the trunk, from the lower back to gastrocnemius muscles and ankles. Get up, having put hands on the waist and having put on the elastic tape anklebones. Place on width of shoulders of the foot, at the same time slightly stretching the tape. Bend legs in knees, make the breath and sit down back, tightening the navel to the backbone. Widely develop the breast, you hold the back directly. Exhale and return to the standing position, at the same time straightening the right leg aside. Feel tension in external muscles of the right hip and buttocks. Then again sit down and repeat the movement by other leg. Continue to squat and change legs within 1 minute.
3. The second exercise strengthens muscles of the back part of the hip and gives them the tone. Get up, having put hands on the waist and having put on the elastic tape anklebones. Tighten the navel to the backbone and take away the right leg back. Straining stomach muscles, make the exhalation and raise the right heel towards buttocks. Stop when the shin is parallel to the floor. On the breath lower the leg. Perform exercise by the right leg of 30 seconds, then replace the leg. When performing exercise don't forget to be extended up all over before raising the heel. Present that you are pulled for the top to the ceiling by the imagined string. "Be clasped in the imagined corset.
4. Exercise on development of the muscle by the four-head strengthens front side of hips, in particular the nadkolenny part. Get up, having put on the elastic tape anklebones, put hands on the waist, tighten the navel to the backbone. Transfer body weight to the left foot, bend the right leg in the knee and put it on the sock. On the exhalation, straighten the leg, extending the sock. The leg becomes stronger because you move only it the lower part. On the breath return the leg to the initial position, having bent it in the knee. Repeat exercise within 30 seconds, then replace the leg.
5. Development of muscles of inside of the hip. Exercise gives the tone to hip inside muscles. Get up, having put on the elastic tape anklebones, put hands on the waist, strain muscles of the stomach. Transfer body weight to the left foot. Extend the right leg forward, having put it on the sock. On the exhalation take away the leg to the left, before the left leg. You have to feel tension in inside of the hip of the right leg. On the breath return the leg to the home position. Having performed exercise within 30 seconds, change the leg.