Looking at a woman, men often, firstturn, pay attention to her legs. Slender and pumped up, they look very tempting, being a real decoration and a subject of female pride. In order to have such attractive legs, you need to regularly perform exercises for the legs. If you do everything right, then you will not need to spend too much time on classes. Let's start with general recommendations:
- In the morning, as soon as you wake up, not getting up frombed, and in the evening before bed, lift your legs up. If you find it difficult, you can lean them against the wall. Five to ten minutes of such a relaxing holiday will be a good prevention of varicose veins, since this position contributes to the outflow of blood from the legs and brings relief. To enhance the effect, you can move them back and forth without taking them from the wall.
- Alternate passive and active pastime.If you have a sedentary job, at the end of your work day, walk to the house to stretch your legs. A daily half-hour walking tour will serve as an excellent means for acquiring a beautiful relief on legs and a general surge of strength.
- For those who are on duty for a long timestand, it is worth limiting and slightly modify their evening walks. If you work a lot at work, then the walk should be fast, but if you walk a lot, then, on the contrary, walk at a slow pace. Such simple exercises for legs train them well and knead them.
- Take care of the aesthetics of the legs. Do hair removal, pedicure, lubricate them with a moisturizer, scrub, etc. Such manipulations improve blood circulation and help eliminate fat and smooth skin.
In addition to general recommendations, we will now consider andleg exercises. This complex consists mainly of ballet positions. Why precisely ballet? Yes, because it combines flexibility, smoothness, statics and beauty of movements. Thanks to this combination you will not get tired much. Need to do three times a week for half an hour.
Warm up - for five minutes we run on the spotdifferent ways. First, we run slowly, barely raising the legs, then accelerate, lift the knees closer to the chest, and the heels to the buttocks. You can perform several squats. While doing the workout, we warm up the muscles, preventing injuries.
Exercises for legs.
- Stand up straight, heels together, socks in differentparties. Back straight, shoulders straightened. Stomach retracted, buttocks tightly clamped. Hands in front of you. Squat on one leg, while leading the other forward, pulling the sock, then, describing a semicircle, move it back. Repeat ten times with each leg.
- Kneel down, hands in front of you. Holding your back straight, sit down alternately on the right buttock, then on the left, repeat twenty times.
- Now lie on your back.Lift your legs up so that they form a 90 degree angle to the floor. Hands along the body. Keep your legs as wide as possible, and then bring them together. Perform the exercise slowly, without jerks. It simultaneously trains and stretches the muscles. Only 15 reps.
- The following effective leg exercises are good.stretch the muscles. Feet on the floor, arms apart. Raise your legs alternately to your face, at the end of the exercise, clasp the knee with your hands and pull it to your face, stay in this position for a few seconds. It is performed thirty times with each leg.
- Now sit down.Feet together, back as straight as possible. Bend the body forward without bending your back, with the acquisition of skill, try to put it on your feet. So well stretch the inguinal and gluteal muscles. Run ten times. Now spread your legs as wide as possible and lie down forward between them. Great stretching! It also runs ten times.
After you do this set of exercises for the legs and buttocks, lie on your back and rest for five minutes, relaxing and swaying on your heels.
