To make the legs harmonious, beautiful and tightened special and regular trainings help. Usually legs study only in problem zones, such as internal, back and side surface of the hip and also calves. At the same time many forget that beautiful fine-molded knees give to legs the final and attractive image.
The set of exercises very easy also doesn't take a lot of time, but at regular and daily performance in the week it is possible to notice positive result.
For performance of the first exercise, we get up exactly, legs shoulder width apart. We bend legs slightly in knees, we establish hands on the zone of hips. We begin to do circular exercises by knees, at first in 20 times, then outside of 20 times.
Costing the home position, legs together. We raise the right leg bent in the knee and we fix this situation. For performance, without lowering the leg, we begin to straighten and bend it 20 times. Then we repeat on the left leg of exercise.
We get up at the support, the leg together, the foot are divorced in the parties as at the provision of the plie. We get up on socks, slightly we bend knees. From the home position, we begin to move the basin and buttocks of 20 times forward and back. On the 20th performance we tighten as much as possible the basin forward and we are late for 10 seconds. Having executed necessary quantity, we fall by 5-10 cm below. Bending knees also we repeat exercises of 20 times stronger. On the 20th performance we tighten as much as possible the basin forward and we are late for 10 seconds. Having executed, we fall by 10 cm below, parting even more knees, but at the same time keeping the provision of feet and we do movements by the basin of 20 times. On the 20th performance we tighten as much as possible the basin forward and we are late for 10 seconds.
We get up exactly, legs shoulder width apart, we rise on toes, slightly we bend knees. We begin to carry out movements by the basin as much as possible forward and back 20 times. On the last time, we extend the basin forward and we are late in such situation for 10 seconds. Then we fall below and we repeat 20 exercises, without forgetting to fix the basin for 10 seconds in the maximum tension. Having executed the second approach, we start the third, as much as possible we fall down and we do movements by the basin forward and back, on the termination we fix provisions of the basin forward and we are late in the statics of 10 seconds.
At the time of performance of the fourth exercise, can burning in the area the horse will appear. It is normal and good as means that all of you carry out correctly.
The last exercises is almost identical to the third and fourth. However in this case we widely place legs, we get up on socks and we bend knees. We do the movement by the basin of 20 times forward and back then we are fixed for 10 seconds in the provision of the maximum tension of the basin ahead.
Then we fall below and we repeat exercises, without forgetting about the statics for 10 seconds. The last approach has to be in the maximum muscle tension. For this purpose fall as low as possible and make 20 movements the basin forward and back. Well and of course don't forget to detain the basin ahead for 10 seconds. Now stryasay legs from tension also we do the easy extension for legs.