long skirt and wide pants have become part of your wardrobe, it's time to do your legs.Only this time, "starvation diet" will not help.To keep your feet have acquired a beautiful and smart appearance was not nearly worse than Hollywood beauties: Exercise!Exercises!And once again exercise!
1. Squats.Equipment: standard chair.Stand up straight, feet together, hands extend forward at chest level.Squat to the level of the chair.At the same time keep your back perfectly straight.Then return to the starting position and repeat 20 times.
2. Lunges.Equipment: dumbbells or bodibar.Pick up a dumbbell or put on the shoulders of bodibar.Take a deep lunge forward with one leg (the angle between the femur and tibia must be 90 degrees, your knee should be operating at the level of the foot), return to starting position and repeat on the other foot.Perform 20 lunges on each leg.
3. Squats - "spring."Equipment: dumbbells or bodibar.Feet wider than shoulders, toes facing the side.Pick up a dumbbell and press them to the hips or put on the shoulders of bodibar.With flat back squat down to 90 degrees and start the spring with a small amplitude to the end without straightening the knees.Perform 20-30 springy movements.
4. Squats - "spring" with the support.Equipment: step platform, a common step, dumbbells or bodibar.Stand in front of a platform or step-step.Lunge forward with one foot and back - put on a step, put your hands on the belt.Follow springy movement without changing the legs 20-30 times, while try to squat deeper.Then repeat on the other foot.To increase the load can pick up a dumbbell or put on the shoulders of bodibar.
5. Mahi aside.Equipment: step-platform step, cuff-weighting.Become a step sideways, his hands on the belt, and follow the swing towards the flat foot, lightly touch the floor and then make a swing.Repeat 20-30 times, and do the exercise on the other foot.To increase the load can be put on the ankle-cuff weights.
All exercises take no more than 15-20 minutes.Takes at this property at least 3 times a week (every other day), alternating or combining with exercises for other muscle groups.And do not forget about aerobics (at least 3 times a week for 30-50 min.)!We appreciate your efforts around when they see your slender legs.
Another tip.If you want to improve the tone of the skin on the thighs and buttocks, of course, every day after bath / shower massage the problem areas of a special brush or stiff sponge for 5-7 minutes.Massage improves circulation and promotes normal lymph circulation.
And remember, diet also plays an important role in the formation of your attractive figure.
All sweets and foods high in fat is not the best effect on the thighs and buttocks.So, before you eat another chocolate or skewers of lamb, think!He should be given to whether the momentary pleasure and hard to deal with excess weight?
Articles Source: tvoe-telo.ru