Improper feeding and passive lifestyle are capable to strengthen the zhiroobrazovaniye around hips. But if you wish to have beautiful, strong and harmonious legs, about it it is necessary to take care and include the special set of exercises in trainings.
It is required to you
- - rug;
- - dumbbells or signature stamp.
Instruction
1. Any exercises have to begin with the warming up of muscles. First of all, knead feet, rotating them serially around, to the left and to the right. This procedure will help you to avoid the muscle strain and sheaves. Then within three minutes carry out walking on the spot, at the same time try to raise knees as it is possible above.
2. Get up directly, straighten the back and put legs together. Press heels to the floor, and try to pull fingers on yourself. You will feel how gastrocnemius muscles strain. Then you resemble on heels small short steps in different directions, you hold hands on the belt. Put feet on socks, and tear off heels from the floor and you resemble.
3. The following exercise is familiar practically to each girl since childhood. Rope jumping will help to train different muscles of legs. But for a start pick up the jump rope size, for this purpose get up on its middle and pull. Its ends have to reach your axillary hollows is the ideal size. Jump differently: at first on one leg, then on another, on both, apart, together, develop legs the foot to the left and to the right. These exercises are very useful to beauty of your legs.
4. Lay the rug on the floor and get up on the left knee, lean on the left hand, put the right hand on the right hip. Extend the right leg and try to lower it by ten centimeters from the floor, you by all means will feel how muscles strain. Perform this exercise, extending at first one leg, then the second. If you make it not less than two times a week, then will see result already the month later.
5. Squats – excellent exercises for beauty and symmetry of your legs. Begin with twenty squats a day and gradually reach fifty. Remember, this exercise has to be performed qualitatively. You hold the back curved, don't tear off foot from the floor, hips have to be parallel to the floor. For a start it will be heavy, but over time you completely will master the technique. The best effect can achieve if to carry out squats with additional loading in the form of the signature stamp from the post or dumbbells.