due to sedentary lifestyles and sedentary work in the office, many of our contemporaries leg muscles are very poorly developed.But it's easy to fix even at home - you can pump up the legs in just a few months of diligent practice, which will not take much time.And this does not have to spend time on trips to the gym.Beautiful legs pumped up and everyone can get by following a few simple exercises at home.
easiest way how to train a weakened leg muscles - a walking, sit-ups and jogging.However, with increasing loads the desired result can be achieved much faster than running in the morning.For best results, practice at home, many experts and fitness trainers recommend to get some very useful things.This rubber expander (its length should not exceed two meters), a pair of dumbbells (their weight must be less than five kilograms, it is best to use a collapsible dumbbells, weight that you can adjust your own), and a large load (for this purpose you can use a bag of sugar or sand).How to build your leg muscles at home, prompt us to experienced coaches who are ready to share a few simple exercises.Implementation of this complex exercise in a few weeks will give a significant result, and with regular training sessions will contribute to excellent physical shape.
If you want to pump up the legs at home, you should be prepared for the daily training and not let laziness get the better of you.Basic exercises for different muscle groups leveling feet - is the squat with weight.The most important thing in this exercise - the correct selection of the weight at various stages of training.For this we use a prepared bag with sand, which can be controlled by weight, or sleeping off dosypaya contents of the bag.Squats with this burden must be performed at a slow pace to experience the work of each muscle.It is necessary to perform three sets of ten repetitions.
Anyone who knows how to pump up the muscles of the legs at home, will recommend to perform upgrades to the weight on your toes.At the same time the greatest burden falls on the calf muscles, which largely depends the beauty of our lower extremities.You can perform this exercise for each leg alternately.For this to become the toes of the right foot, holding a dumbbell in your right hand (left hand can be to stick to the wall or other support) and begin to slowly rise and fall.You have to do at least five sets of ten repetitions for each leg.
Another exercise is to train with folding legs attached to its weight (for this purpose you can use a dumbbell and a tourniquet or a piece of sturdy fabric).From a standing start to bend the leg with a fixed load at the knee.To pump up the legs need to perform this exercise in three sets of ten to fifteen repetitions for each leg.
Reduction feet fastened on expanders.This exercise allows muscles to work the inner thigh.One end of the expander is fixed on the wall, and the other is fastened with a belt or a wide belt in the area of the knee.From the position side to start fixing to pull the leg to the other leg.This exercise should be performed by making five sets for each leg, at least ten repetitions in each set.
performing this simple set of four exercises every day (or at least four times a week), you can pump up the legs and give them a beautiful view of the relief in a matter of months.Besides constant training, incongruous with daily jog, help to keep yourself in great shape!
