Tightened legs make their owner outwardly attractive. Power loads 3-4 times a week will help to pump up your legs in a month. It is necessary to train for at least 1 hour, since short sessions will not give the desired result. You can build up your leg muscles not only in the gym, but also at home. The complex below can be taken as a basis.
Instructions
Step 1
Stand on your right leg, place your left foot on your right knee, and stretch your arms out in front of you. As you exhale, sit down on your right leg as much as possible, while inhaling, straighten your knee. Do at least 10 squats. Repeat the exercise on the left leg.
Step 2
Stand up straight with your hands on your waist and your feet together. As you exhale, bend your left leg and bring your knee as close to your chest as possible. As you lift your leg, point your toe towards you and tighten it. As you inhale, place your left foot on the floor. Repeat the exercise with your right foot. Do at least 15 lifts with each leg.
Step 3
Place your feet shoulder-width apart and stretch your arms out in front of you. With an exhalation, squat down, pull the tailbone back, linger in a position where the thighs are parallel to the floor. Straighten up as you inhale. Do 20 squats.
Step 4
Place your feet as wide as possible, place your palms on your hips. Rise on your toes, while your shins will be greatly reduced, do the entire exercise without lowering your heels to the floor. Sit down, pull the tailbone back. Stand up while inhaling. Do the exercise 20-30 times.
Step 5
Stand up straight with your palms on your belt. Exhale with a lunge, bending your right leg at the knee. Spring on it for 15 to 20 seconds. As you inhale, stand up straight. Then, as you exhale, lunge to the left and repeat the springy movements. Perform 20 lunges in each direction.
Step 6
Lie on your stomach, stretch your arms along the body, put your chin on the floor. With an exhalation, lift your right leg up, hold it on the weight for 10 seconds. As you inhale, place your foot on the floor. Then lift your left leg with an exhalation and repeat the hold. Do at least 10 lifts with each leg.
Step 7
Lie on your right side with your hands as comfortable as possible. As you inhale, lift your left leg up, pull the toe towards you. For 2 to 3 minutes, do springy movements, quickly raising and lowering your leg. With an exhalation, lower your leg, roll over onto your left side and repeat the exercise on your right leg.
