"Everyone take your seats! Calculate the order! Any charge for the tail and trunk of charge! "- That is sung in the song of the good of the Soviet cartoon about a restless monkey and her friends. As you can see, ladies, even cartoon characters tend to lead a healthy lifestyle and are experts in charge. And they unfamiliar with the basics of fitness, it occurred to do exercises for specific parts of the body (trunk, tail). Well, we, in the absence of such exotic course, we will do exercises for the legs.
Why the feet? Yes, because this is one of the most problematic parts of the body (although some of them are not a problem?). Insidiously and imperceptibly grow our legs do not need additional volumes, and get rid of these volumes oh, how hard! However, we are not the first and not the last we! Charging slimming legs there, and exercises included in this exercise, so diverse that each of us will be able to choose something suitable just for yourself.
Complex intense exercise
If the legs - really your problem, for their weight loss efforts will have to work. Naturally, you need to do to lose weight - and then the legs become slimmer. But give thighs and buttocks firmness and relief will help it charge. Try to regularly and intensively engaged - after a few months you will see results.
Exercise, known to everyone from school physical education lessons. Note that exercise is effective. Lie on the floor and stretch your arms at your sides. Lift your legs straight up so that between them and the ground formed a right angle. And now begins the "pedal". Bend your knees alternately, pulling the thigh to the abdomen, and then straighten the leg. Pedal until you get tired, and each time increase the time of your "bike ride."
Mahi feet, lying on its side - is also quite effective exercise, allowing the return legs slender. Lie on the floor (on the side). Put your hand under his head and put his other hand on the waist or just lift up. The leg that was on top, lift as high as possible and slowly lower down. Make no less than twenty such strides, and then turn over and do the other leg swings. Another version of this exercise is different only in that lowering the leg, it is necessary to alternately put on the floor in front of him and behind him.
Exercise reminds movement of military on parade or ceremonial guard of honor marching step. Stand sideways to the wall and slightly lean on her hand. Put your other hand on the belt. Slowly lift leg straightened at the knee as you can and lower the high. Repeat ten climbs ahead, and then climbs back ten. Do the exercise for the second leg, standing against the wall the other side. Performing ups, keep the body straight and make sure that the body is not deviated forward or backward.
Yes, prosaic squats are also useful for slimming down. Squat, first bringing together the feet and knees, and then place your feet shoulder-width apart and squat again. Incidentally, many of the actress is using squats support their legs in shape. However, at times of the day they have to do a thousand sit-ups. Impressive!
The secret lies in the harmony of the dancers professional necessity. And do not think that they have the legs themselves are always slender. Sometimes the dancers need to quickly reset inappropriately to gain weight. Then they make each day intense exercise, giving it at least twenty minutes. Such a charge for quick weight loss legs is performed on an empty stomach or three hours after eating. For these exercises you will need a jump rope, a chair with a back and a bra, well supported breasts.
Please follow the simple jumping rope on two legs at least three minutes. Please note that the slimming leg to land needed to complete stop. If you jump on toes, then pump up muscles and slimming effect will be.
Continue jumping. But now jump, exposing forward the right, then the left foot, as if stepping over the rope. This exercise serves two minutes.
The next jump three minutes, alternately lifting each leg and land on only one making a jump with one leg and the other in bending the knee and holding on weight.
Now relax. Restore breathing, walking around the room, picking up on a breath and exhale lowering hands.
Stand behind a chair, lean back in his hands. Feet shoulder-width apart place, and run slowly squat, bending your knees to a right angle (less than squat is not necessary). Perform three sets of ten squats.
Take the initial position (as in the previous exercise), socks apart. Make shallow (up to a right angle bend the knees) slow squats: twice for fifteen times. If you wish to alternate between this and the previous exercise.
Repeat the cycle of jumping rope, but if you are tired, you can charge it at that.
Important conditions for such charging slimming legs: after exercise can not eat another two hours! If while jumping rope you will be hard to breathe, become more frequent palpitations, stop the exercise - after all for such a charge requires a certain physical fitness. Reduce the time jumps and gradually increase it, not bring themselves to exhaustion, and enjoying the exercise.
This complex is recommended for those ladies who want a little extra fat away from the legs. Strictly speaking, this charge will tighten the muscles and make the calves and thighs more prominent, but slimming legs it is also useful.
Sit on his heels, resting on the floor only to the toes and hands. Slowly straighten the legs, lifting the pelvis and lowering the heel on the floor. Return to starting position. Make at least ten sit-ups.
Imagine that you are - a mermaid, but instead of legs you have a tail. Now work out legs, tail movement, as would a floating mermaid. Lie on your back, legs and connecting arms stretched along the body. Then, quickly pull your bent knees to your chest and slowly straighten them, raising vertically. Now start and slowly lower the straightened legs on the floor. Repeat ten times.
Stand on the floor with legs shoulder-width apart. Begin to lean forward, trying to touch the hands of the toes. Perform at least ten slopes. With the acquisition of experience and an increase in stretch put your feet closer together and increase the number of slopes. Ideally, you should stoop to bringing together the feet, forehead touching the knees and hands the floor over heels, at least fifty times. Important! When tilting the hump is not back, and lower the torso, bending at the waist.
Lie on the floor face up and stretch your legs. Begin to raise one leg, holding her hand on the calf and pulling him. Second hand lock the knee, preventing it to bend. Lift the leg to the maximum possible height for you and hold this position for a few seconds. Slowly lower your leg to the floor. Similarly, the lift and the second leg. Take ten or fifteen approaches for each leg.
Doing such corrective exercises, be prepared for the fact that the habit muscles will ache - this is normal. To muscles do not hurt too much, immediately after charging soak in a warm bath. And over time, the need for water procedures will disappear and after training you will experience only the pleasant sensations.
Charging slimming inner thighs
Least of all in walking and running are utilized muscles of the inner thigh. Therefore, even under extreme stresses this part of the legs of many women is poor. However, the charge will deal with this problem.
Begin to walk properly. It is best to take a walk in the fresh air or exercise on a treadmill. Proper walking for weight loss - is a narrow pitch with an elastic movement of the hip, knee and straightening the toe stop while pushing off. Hands thus should be bent at the elbows and move back and forth in time with the step. If you exercise on a treadmill, then set the enhanced mode, if the street, then bring a little dumbbell. Such training should be continued for at least half an hour.
Get on your knees and straighten your back. Do mahi back bent at the knees first time twenty-one foot, then the other as much. When Mahe tense muscles, lowering the foot, relaxing.
Lie on your side, knees bent so that the torso and thigh with drumstick from the thigh formed angles. Now lift the leg that was on top, so that the leg from the knee to the heel parallel to the floor. Secure the heel of one point (it is difficult, but it is feasible), and begin to raise the knee up and then lowered to the starting position. The main thing that the heel remained motionless: did not fall and not rise along with the knee. You feel how tense the muscles of the inner thigh is (probably the first time you do feel these muscles). Do at least twenty of the knee swing for each leg.
Do not be lazy! Do leg exercises for weight loss on a daily basis. Only regular classes give tangible results. Good luck!
We recommend that read: effective exercises for the hips