Beautiful muscles of legs — not so much the tribute to standards of appeal, how many the step to improvement of own health. Constantly keeping them in the tone, you will be able to avoid varicosity, osteoarthritis and also to get rid of extra kilos. Besides, the hardy, trained muscles will be tired much less, so, you will forget what is the "hooting" legs.
Instruction
1. Squats with the post will help to add volume to hip muscles. At first this exercise should be performed in the presence of the coach or the assistant. Get up between stances of the power frame so that the signature stamp appeared at the level of the trapezoid muscle of the back. Take the post, rather widely having arranged the hand. Take the step back, receive the steady position: put legs shoulder width apart, slightly part socks, straighten the back. Squatting, incline the case a little, removing at the same time knees forward, and buttocks — back and down. During performance of exercise don't tear off the heel from the floor and also you hold the back bent in the waist. It is necessary to squat, having held the breath after the breath, on the exhalation - to become straight and receive the home position.
2. Barbell lunges perfectly strengthen muscles of the back surface of hips and also buttocks. The home position same, as well as in the first exercise: the upper grip, the post is located on the trapezoid muscle, legs are placed, the back is a little bent in the waist. Take the wide step forward, transfer the center of gravity to the exposed leg. Doing lunges, you watch holding the case directly. In the lower point of exercise the knee of the leg which appeared in front has to be bent at right angle, the knee of other leg — to be in several centimeters from the floor, but not to concern it. Having been late in this situation for several seconds, rise, leaning on the exposed foot, and reach the home position. Then repeat lunge by other leg.
3. One more effective exercises for increase in volume of muscles of the hip — the vyshagivaniye on the platform. You need the stable platform or the bench, by height reaching the level of knees and also couple of dumbbells. Depart from the bench on distance about 30 cm. Legs are a little placed, the hands holding dumbbells are pressed to hips. On the breath remove one of legs forward and step on the platform. Try as it is possible to strain hip muscles stronger. Then, having transferred the center of gravity to the working leg, make a start the second from the floor and also put it on the bench. After several repetitions change the working leg and make the equal number of approaches.