Improper diet and a passive lifestyle can increase fat formation in the thighs. But if you want to have beautiful, strong and slender legs, you should take care of this and include a special set of exercises in your workouts.
It is necessary
- - mat;
- - dumbbells or bar.
Instructions
Step 1
Any exercise should begin with warming up the muscles. First of all, knead your feet, rotating them alternately in a circle, left and right. This procedure will help you avoid stretching your muscles and ligaments. Then walk in place for three minutes, while trying to raise your knees as high as possible.
Step 2
Stand up straight, straighten your back and put your feet together. Press your heels to the floor, and try to pull your toes towards you. You will feel the calf muscles tighten. Then walk on your heels in small steps in different directions, keep your hands on your belt. Put your feet on your toes, and lift your heels off the floor and walk.
Step 3
The next exercise is familiar to almost every girl from childhood. Jumping rope will help train different leg muscles. But first, select the size of the rope, for this, stand in the middle of it and pull it. The ends should reach down to your armpits - this is the ideal size. Jump in different ways: first on one leg, then on the other, on both, legs apart, together, turn your feet left and right. These exercises are very beneficial for the beauty of your feet.
Step 4
Lay a rug on the floor and stand on your left knee, rest on your left hand, put your right hand on your right thigh. Stretch your right leg and try to lower it ten centimeters from the floor, you will certainly feel the muscles tense. Do this exercise by extending one leg first, then the other. If you do it at least twice a week, you will see the result in a month.
Step 5
Squats are great exercises for beauty and shape in your legs. Start with twenty squats a day and gradually work your way up to fifty. Remember, this exercise should be done well. Keep your back arched, do not lift your feet off the floor, your hips should be parallel to the floor. It will be tough to start with, but over time you will fully master the technique. The best effect can be achieved by doing squats with an additional load in the form of a bar from a barbell or dumbbells.
