Women always dream of slender legs, a beautiful and chiseled figure. But not everyone seeks to conform to this type. Someone is disturbed by a way of life, someone is overcome by laziness, and there are those who do not even think about it. But in vain. Exercises on the legs, caring for your own body and the general complex of physical exercises contribute to the fact that the muscles are in a constant tone. Regular training makes the figure graceful and the skin supple. During exercise, blood flow in the body increases, metabolic processes increase, fatty layers decrease, and mood rises. Do not forget that physical exercises on the legs of the house should be performed with a strict diet. It is better to abandon heavy and high-calorie foods, and diversify the diet with dishes of vegetables, cereals, dairy products. Then the result will be available.
Those who do not like the same kind of physical exercises on their feet in one place can recommend an hour-long bike ride, easy jogging, roller-skating or ice-skating, and classes in dance classes. Well, for lovers of a home gym, leg exercises should be performed every day for 20 - 30 minutes. After a couple of months of intense training, you can wear tight jeans or a short skirt.
Leg exercises at home
These simple movements are performed 15 times after a short warm-up to your favorite music. They may well be included in the morning exercise complex. If they seem light, you can put weighting agents on your ankles, and take kilogram dumbbells or plastic water bottles in your hands.
- Sitting on a chair, put your foot on your foot and rotate your foot clockwise and vice versa. Then change the leg.
- Weighted exercise. Sitting on a chair, attach a bag of cargo to the feet (dumbbell, water bottle) and raise your leg ninety degrees. In the straightened state, pause for 3 seconds, then slowly lower the leg. Same thing with the other leg.
- Standing under the toes, put a bar 6 cm high (you can book a dense format). Holding on to a support, climb on toes, then lower on your heels.
- Bend the leg at the knee and place it on the bench (stool, chair). Transferring the weight of the body to the leg, stand on a support, then go down from it. For beginners it is better to choose a low bench. As the load increases, the height of the support should be changed.
- Squats on one leg, then on the other - a "gun." At first, it is best to hold on to a support, in the future - to stretch your arms forward.
- To stand in front of a chair at a distance of an incomplete step. Straight leg from left to right and vice versa to make an arc over the back of the chair.
- Take a tightly bound book, hold it in your hips and take steps forward and backward so that only your feet and legs move, and your hips remain motionless.
- Squatting, lunge one leg back, resting on the toe. Having pushed off, in a jump to change a leg.
- Alternating lunges of the legs forward and to the side, with two springy pressure on the knee. The limb that remains behind the body must be straight.
Exercises for the legs in the gym are performed using a variety of elastic blocks or expanders, different weights of dumbbells or a barbell in combination with a simulator and platform. To prevent injury, stretching or improper selection of a set of loads, the instructor should monitor the progress of the workout. His responsibilities include monitoring the state of health, the duration of strength exercises and the selection of an individual program for each trainee.