Looking at a woman, men often, first of all, pay attention to her legs. Slender and pumped up, they look very seductive, being a real decoration and a subject of female pride. In order to have such attractive legs, you need to regularly perform leg exercises. If you do everything right, then you won’t need to devote too much time to classes. Let's start with general recommendations:
- In the morning, as soon as you wake up without getting out of bed, and in the evening before going to bed, raise your legs up. If it’s difficult for you, you can lean against the wall. Five to ten minutes of such a relaxing holiday will be a good prevention of varicose veins, as this position contributes to the outflow of blood from the legs and brings relief. To enhance the effect, you can move them back and forth without taking them off the wall.
- Alternate passive and active pastime. If you have sedentary work, at the end of the day, walk to your house to stretch your legs. A daily half-hour walk will be an excellent way to find a beautiful relief on the legs and a general surge of strength.
- Those who have to stand long on duty should limit and slightly modify their evening walks. If at work you stand a lot, then the walk should be quick, if you walk a lot, then, on the contrary, walk at a slow pace. Such simple exercises for the legs train them well and knead.
- Take care of the aesthetics of the legs. Do hair removal, pedicures, lubricate them with a moisturizer, scrub, etc. Such manipulations improve blood circulation and help eliminate fat and smooth the skin.
In addition to general recommendations, we will now consider leg exercises. This complex consists mainly of ballet positions. Why ballet? Yes, because it combines flexibility, smoothness, statics and beauty of movements. Thanks to this combination, you will not get very tired. You need to do it three times a week for half an hour or an hour.
Warm up - for five minutes we run on the spot in different ways. First, we run slowly, barely raising the legs, then accelerate, raise the knees closer to the chest, and the heels to the buttocks. You can do several squats. Doing a warm-up, we warm up the muscles, preventing injuries.
Exercises for the legs.
- Stand straight, heels together, socks in opposite directions. The back is straight, shoulders are straightened. The stomach is pulled in, buttocks are tightly clamped. Hands in front of you. Squat on one leg, while pulling the other forward, stretching the toe, then, describing the semicircle, take it back. Repeat ten times with each foot.
- Get on your knees, hands in front of you. Keeping your back straight, sit down in turn, then on the right buttock, then on the left, repeat twenty times.
- Now lie down on your back. Lift your legs up so that they form a 90 degree angle to the floor. Hands along the body. Extend your legs as wide as possible, and then bring them together. Perform the exercise slowly, without jerking. It simultaneously trains and stretches muscles. Only 15 repetitions.
- The following effective leg exercises stretch your muscles well . Feet on the floor, arms spread apart. Raise legs one by one to the face, at the end of the exercise grab the knee with your hands and pull it to the face, hold in this position for a few seconds. It is performed thirty times with each foot.
- Now sit down. Feet together, back as straight as possible. Tilt the body forward without bending your back, with the acquisition of skill try to put it on its feet. Inguinal and gluteal muscles stretch so well . Perform ten times. Now spread your legs as wide as possible and lay forward, between them. Great stretch! It is also performed ten times.
After you complete this set of exercises for the legs and buttocks, lie on your back and rest for five minutes, relaxing and swinging on your heels.