The fashion for sports is capturing more and more people. A healthy lifestyle, the ability to keep the body in shape has become very popular now. And if men prefer to build muscle mass, girls in most cases want to lose weight and become leaner. The most problematic areas tend to be the belly and legs, and there are many good exercises to work on, even at home.
Instructions
Step 1
When you start training, remember that the main thing here is discipline. If you have already decided to engage in physical education, do not give yourself indulgences and do not postpone training until tomorrow, if today, for some reason, you do not want to exercise. Also, watch your diet: you should not pounce on food immediately after completing all the exercises, so you will definitely not lose weight. Wait an hour or two, but then do not overuse foods containing fats and carbohydrates. But protein foods will not weigh down your stomach and help you become slimmer.
Step 2
Start with a little warm-up. Make turns of the head, bends down and to the sides, turns of the body, light stretching, rotation of the feet. This will warm up your muscles to prepare them for more stress and protect yourself from unnecessary sprains and injuries. Remember, the exercises are performed from top to bottom: first - arms, shoulders and chest, then abs, and only then - hips and legs.
Step 3
Twisting in a prone position helps to pump up the press well, when you need to try to reach the bent knee of the opposite leg with the elbow of one hand. If you decide to limit yourself to a simple abdominal exercise that you performed back in school, make sure that your legs are firmly fixed on the floor and do not come off while lifting your torso. Increase the load gradually. Alternate exercises for the upper and lower press: a simple raise of the trunk with raising the straightened legs from a prone position. All exercises are performed in several approaches with a short rest.
Step 4
If you have a Swedish wall, then it will become a faithful assistant for improving the muscles of the press. You need to raise your legs 15 times so that the angle is 90 degrees. Since the back will rest against the hard bars of the wall, this will not allow the body to relax, and the exercise will be beneficial. You can also bend your knees, pulling them up to your chest.
Step 5
A good transition from training your abs to your leg muscles is the bike exercise. Starting position - lying on your back, arms extended along the body. Raise your legs at an angle of about 90 degrees and start pedaling. Try to perform the exercise as if with pressure, you can use weights for the legs. As soon as you feel the tension of the calf muscles and the press, continue the exercise for a minute, and then rest.
Step 6
The easiest way to build your legs at home is squats. Place them shoulder-width apart, make sure that your back is straight and your knees do not go far behind your feet. You can linger at the bottom for a few seconds, then straighten up. For the first time, twenty squats will be enough, gradually you need to increase the load to one hundred squats. An exercise bike will also help to pump up your legs. Start at 250-300 rpm at a low load, then gradually increase it. Also keep your back straight, and set the seat so that your legs are fully extended.
Step 7
Ballerinas' exercises - toe raises and plie - have a beneficial effect. Expand your feet to the sides. Holding the back of the chair, do a light half-squat, linger in this position and return to the starting position. 15-20 times a day - and not only legs, but also buttocks will be beautiful. And toe lifts should be done until the muscles are tense, then give the legs a rest.
Step 8
In general, running and dancing have a good effect on the legs, abs and in general all muscle groups. Turn on your favorite radio station, run a few laps around the stadium, or dance for at least half an hour a day. By the way, dances can be done with a warm-up before starting a set of exercises. And within a few weeks, your tummy and legs will become beautiful and sexy.
