Both men and women are jealous of the elasticity and beauty of the muscles on the legs. The problem area is often the hips, giving a load on which, you can get rid of the fat layer and demonstrate to those around you attractive pumped legs.
Necessary
- - ankle weights;
- - dumbbells.
Instructions
Step 1
Squat down. This basic training element for many athletes, which can be easily done both at home and in the gym, gives excellent results for both the hips and buttocks. Remember to keep your back straight and your feet firmly on the floor. In order to pump up the front of the thigh, and along with the calves, transfer your weight to the front of the foot. To work on the back surface, keep your heels on the floor and try to lean on them.
Step 2
Squat on one leg. The principle is the same, only now your legs will work alternately, receiving a lot of stress.
Step 3
Make squats harder. Pick up dumbbells or another weight that, for example, can be hoisted on your shoulders. Do the same exercises. The effect will be much better, because with the additional weight, the load will also increase.
Step 4
Take dumbbells in your hands and lunges alternately on each leg. After that, proceed to the next exercise - lunge with one leg, jump up from this position and change your legs in the air (if initially the right was in front, after landing there will be the left).
Step 5
Put the weights on your feet (approximately around the ankle) and lie on your back. Raise your legs up and bend your knees. From this position, with an exhalation, slowly straighten your legs and return them back.
Step 6
Without removing the weights, stand against the wall. Place both hands on it to maintain balance. From this position, take one leg back so that it is understood above the floor as high as possible. It is better to perform this action first for one, and only then for the second leg.
