Malnutrition and a passive lifestyle can increase fat formation in the thigh area.
But if you want to have beautiful, strong and slender legs, this should be taken care of and included in the training a special set of exercises.
You will need
- - mat-
- - dumbbells or neck.
Any exercise should begin with a warm-upMuscles. First of all, razmotite foot, rotating them alternately in a circle, left and right. This procedure will help you avoid stretching the muscles and ligaments. Then, for three minutes, do walking on the spot, while trying to raise your knees as high as possible.
Stand straight, straighten your back and put your feettogether. Press the heels to the floor, and keep your fingers on yourself. You will feel the calf muscles straining. Then, go on the heels with small steps in different directions, keep your hands on your waist. Put your feet on your toes, and remove your heels from the floor and go.
The following exercise is familiar to almost everyoneGirl since childhood. Jumping with a rope will help to train different muscles of the legs. But first, choose the size of the rope, for this stand on its middle and pull it. Its ends should reach your axillary cavities - this is the ideal size. Jump differently: first on one leg, then on the other, on both, legs apart, together, turn your feet left and right. These exercises are very useful for the beauty of your feet.
Place a mat on the floor and stand on the leftKnee, lean on your left arm, place your right hand on your right hip. Pull out your right foot and try to lower it by ten centimeters from the floor, you will certainly feel how muscles strain. Do this exercise by pulling one leg first, then the other. If you do it at least twice a week, you will see the result after a month.
Squats are great exercises for beauty andHarmony of your legs. Start with twenty squats per day and gradually reach fifty. Remember, this exercise should be carried out qualitatively. Keep your back bent, do not lift your feet from the floor, your hips should be parallel to the floor. For a start, it will be difficult, but in time you will fully master the technique. The best effect can be achieved if you perform squats with an additional load in the form of a bar from the barbell or dumbbells.