When the girl becomes on heels, all attention of the opposite sex is directed to her hips and buttocks. When walking, excess centimeters or flabby muscles become independent noticeable. Special exercises will help to give to legs more attractive and elastic form.
It is required to you
- - rug;
- - jump rope;
- - dumbbells.
Instruction
1. Before exercises warm muscles small warm-up to prepare them for loading. It will help to avoid stretching during the training. You can make several squats with dumbbells, jog or to jump on the jump rope. Even usual walking within five minutes will approach.
2. Put arms on hips and do leg swings aside as it is possible above. At the same time the leg has to remain the straight line, and the body - as much as possible to correspond to the vertical axis. Don't lower the leg on the floor after each breakthrough if it for some time hangs in the vertical position, then muscles will strain more. Repeat the same actions by other leg.
3. Lay down on the right side and put the left leg bent in the knee forward. When performing exercise receive the emphasis on the right elbow. Raise the straightened right leg up. Turn over on other side and repeat exercise by the left leg, having bent in the knee and having put right forward.
4. Strike the pose of the cat. Bend one leg, get it under yourself, having pressed to the stomach, and then straighten, taking away back until it doesn't form the straight line with the back. Return the leg to the home position and repeat the same with other leg. You watch that the leg became straight on one line. It is one of the most effective exercises for strengthening of muscles of hips.
5. Put legs more widely than shoulders and cramp hands with dumbbells before yourself. Present that you somewhere behind have the chair, and try "to sit down" on it. Hands at the same time last forward, and legs are in the halfbent state. Return to the home position.
6. Put arms on hips and carry out forward swings legs. Try not to bend neither the pivot foot, nor that to which you do swings. Later repeat the same with other leg, and then make backward swings.
7. Sit down on the floor and widely part legs in the parties. Inhale and extend hands up. On the exhalation bend to one leg and be late in such situation for several seconds. Straighten the back and now bend to other leg. Then bend forward and reach hands as it is possible further. Relax muscles and return to the home position.