Любой девушке хочется показывать свои ножки.But sometimes, due to weakness of the muscles, this part of the body does not look elegant enough, and, at times, even disproportionately to the whole body. Men are also puzzled by this problem. In this case, both girls and guys do not always have the opportunity to visit the gym for training. How to pump up your legs at home - this article will prompt.
Legs are a collection of muscles, cartilageand the bones that a person uses daily. And how well they are developed and strong depends on his health. After all, our ancestors, thanks to their quickness and speed, got themselves a living.
So, pump up your legs at homefirst help walking and jogging. This can be morning or evening runs for short distances. You can force yourself to walk more if you go one stop earlier when traveling to work or from work. At the same time running and walking should be performed daily, despite the bad weather.
Experts have proved that during the run almost 90% of the muscles are involved, and the heart muscle is also well trained.
For jogging must be selectedcomfortable, comfortable clothes depending on the season, as well as the right shoes. All these nuances should provide training efficiency and amenity, as well as help a person avoid getting all sorts of injuries.
If after all there is not enough time and energy forjogging, you can do your feet anytime, anywhere. For example, at work to refuse to climb to the top floor in an elevator. The ladder can be a wonderful "leg" simulator.
A positive answer to the question "How to pumplegs at home ”can be squats that you need to do at least 30-40 times daily, be sure to keep your back straight. This exercise contributes to the elasticity of the buttocks and the tightening of the calf and thighs.
И все-таки, если у человека есть ощущение, что Since his muscles are not sufficiently developed compared to other muscles of the body, it is necessary to determine the complex of exercises that should be performed once a day at least four times a week. When doing exercises, you need to take breaks, allowing you to relax the muscles of the legs, and at this time to rub and knead those muscles that are particularly burdened.
So, how to swing your legs at home, shows the following set of exercises:
- The implementation of the circular movements of the feet of the left foot to the right, and then - to the left. Repeat the same for the right leg. This exercise is best done while sitting on a chair.
- Leaning the legs alternately to the side, forward andback, overcoming the resistance of the rubber bandage, which is attached to the ankle joint. The second end of the bandage is better to attach at the height of the belt to a fixed support at a distance of about 2 meters.
- “Raising Gakkenshmidt” - squatting on toes with holding behind the back of the sacrum on the extended arms of the barbell. At the same time, exhale, squat, and inhale - straightening the legs.
- Поочередно, то одной ногой, то другой нужно perform spring swinging up and down in a lunge, while hands are on the belt. Gradually, you can increase the load by adding dumbbells to bent arms, which can be replaced with plastic bottles filled with water or sand.
The answer to the question "How to pump up the legs at homeconditions? ”can be obtained only with regular training, with a gradual increase in load. At the same time, the time and pace of movements can be increased. Very useful for the muscles of the legs are "wave training." This is when the load during the classes is strengthened, then weakened. Do not forget that you can not hold your breath, and exercise is best done in front of a mirror to control your posture.
Thus, how to pump up the legs at home will prompt the lifestyle and activity of the person.