It is possible to pump up legs in house conditions pretty fast. The main condition – regularity of trainings. It is necessary to perform exercises on muscles of legs not less than 3 - 4 times a week. Train not earlier than in 1.5 hours after the meal.
Instruction
1. Get up directly, arms on hips, legs together. Get up on socks, be smoothly rolled on heels, then on socks again. Repeat exercise within 3 minutes. Receive the home position, rise on socks and go 2–3 meters forward. Transfer body weight to heels and pass the same distance.
2. Get up directly, arms on hips. Make the right forward lunge, fall as low as possible, return to the home position. Do exercise by the left leg. Make 20 lunges each leg.
3. Get up directly, legs shoulder width apart, hands along the body. Transfer weight to socks, put hands on hips, and make squat, delaying at the same time the tailbone as it is possible further back. Squat has to be superficial. Repeat exercise of 15-20 times.
4. Get up about the wall, hands adhere for it to keep balance when performing exercise. Rise on toes, do by the right leg swings from right to left. Make 20 times. Repeat the left leg.
5. Kneel, hands on the floor, you hold the back directly. Take away the right leg bent in the knee, aside and return to the home position. Do exercise of 20 times. Repeat the left leg.
6. Kneel, hands on the floor. Take away the straight right leg back and make 20 upward swings – down. Repeat exercise by the left leg. Leave buttocks on heels and relax.
7. Lay down on the back, hands along the body, legs are bent. Put the foot of the right leg on the left knee and do 20 raising of the lower body. Change legs and make 20 more repetitions.
8. Rope jumping, run, fast walking and swimming have good effect on muscles of legs. Seize any chance to make power impact on muscles of legs, and they will please you with the beautiful relief.