Beautiful female legs make men's hearts beat faster, and women turn around with obvious envy. But slender legs are not a pipe dream, it is a reality! Perform special exercises, and you will have slim legs in a month. The main thing is desire.
Below we will consider in more detail how and what exactly to do to get the desired result: tight, slender legs. Exercises must be performed five times a week: Monday-Wednesday-Friday - cardiocomplex; Tuesday-Thursday - strength exercises.
Exercise 1. Cardiocomplex
To do this, we need an ordinary jump rope and any cardio trainer - a treadmill, stepper, exercise bike, elliptical trainer, bicycle ergometer. Before the start of the lesson, it is necessary to warm up the muscles on the simulator for about 5 minutes. Then take the rope and make 100 jumps on both legs. After doing 50 squats. Remember that squats are the right thing to do with a tucked up stomach and a straight back. Then stand on the simulator again for 4 minutes, then repeat the jumps again. After jumping rope, make 25 lunges forward from each leg, and again 4 minutes of a cardio simulator and 100 jumps. At the end of classes 50 times do twisting on the press. In order to get slender legs, the load can be increased, but only gradually. It is strictly impossible to overexert the muscles that are not used to such physical exertion.
Exercise 2. Strength exercises for the legs
To do this, you need a shock absorber tape, a jump rope and 2 dumbbells. First, stretch your muscles - perform 300 times jumping rope. Then do a short run for about 5-10 minutes. After you need to do an exercise with dumbbells. To do this, pick them up and lower them at the seams. Pull in your stomach and straighten your back. Begin to calmly lower and slowly rise to 4 accounts. In total, 3 sets of 12 squats should be done. Have a rest.
Take the shock absorber tape, fix one of its end on the left foot. The right leg should be bent at the knee, and try to take the left leg to the left, as far as possible. Return the leg to its original position. Repeat this procedure in 3 sets of 20 times each. Now we do 12 lunges with dumbbells in 3 sets. Using the shock absorber, we do the following: kneel down, put on the shock absorber handle on the left foot, then straighten the leg and take it back and up. Repeat 20 times, 3 sets for the left and right legs. The last operation. Spread your legs shoulder-width apart, feet turned out, buttocks pulled in, dumbbell in hand. We do squats with outstretched arms. We also repeat all 20 times, 3 sets.
Slender legs are half the success. To improve posture in addition, it is advisable to perform another very effective exercise. Stand up straight. Heels together, socks looking in opposite directions. You should stand near the support (table, tall pedestal, back of a chair or chair). Put one hand on the waist, the other hold on to the support. Turn your shoulders, tighten your abs and buttocks. Start plie on toes, that is, squat based on a pose while standing on toes. Knees must be apart. Slow down until it is possible to keep your back straight. As soon as you feel that the body begins to bend further, rise. In the middle of the squat and lift, be sure to pause for a few seconds. In total, we do 10 squats in 2 sets.
Be sure that regularly performing these actions, you will get slim legs in the shortest possible time.