These exercises for the legs and can be performed without dumbbells, if you are just starting out to give your muscles a load - they alone are effective.And if you alternate exercises - with weights and without them - in one workout, you can achieve impressive results.A positive effect is achieved due to the fact that the muscles are in the "stressed" state, and hence, more efficiently burned fat.
First you need to warm up the muscles of the legs - it can be done by dancing or doing a workout.
Exercise 1. Lunges with weights
This exercise develops endurance and great help to work out the front thigh muscles.
Starting position - standing, feet together, arms down along the body, holding dumbbells.
On the exhale, take a step forward with one foot.Bend your knees so that the knee of the front leg, was in line with the ankle, it does not go ahead.Then, on the inhale, repelled and return to its original position.
for each foot have to do for 7-20 times and a minimum of 2 approach.By the way, you can make another approach without dumbbells.
Exercise 2. Reverse lunges with weights
This exercise helps to work out the front and back of the thigh.
Starting position - standing, feet together, arms down along the body, holding dumbbells.
On the exhale, set aside one leg back.Bend your knees so that the knee back foot touched the floor.On the inhale and return to starting position.
for each foot have to do for 7-20 times and a minimum of 2 approach.
Exercise 3. Squats with weights
This exercise is good for driving the muscle tone of the buttocks and the front of the thighs.
Starting position - standing, feet shoulder width apart, arms down along the body, holding dumbbells.
On the exhale, squat up to the level of the chair (not to go down low!), On a breath return to its original position.
You can modify this exercise - during the squat lift the arms with dumbbells up to chest level.So exercise you not only tighten the ass, but also to strengthen the muscles of the chest and back.
believe that we need to do as squats, how old you are.But we would not advise those who have not participated in sports, to approach this exercise with excessive fanaticism.
So do 2 sets of 7-20 times - in a different sequence.
Exercise 4. Squat posture of "swallows»
This exercise develops balance, helps to work the calf muscles, the front thigh muscles.
Starting position - standing, feet together, arms down along the body, holding dumbbells.
On the exhale, lift one leg and body leaning forward, so that the trunk and leg form a straight line and parallel to the floor (we are all familiar pose of "swallows").Arms down in front of him and a counterweight to act.On the inhale bend the knee supporting leg, trying to touch the floor dumbbells.We try not to tilt the body forward, so as not to reduce the load on the muscles.On the exhale, straighten the leg.At the end of your workout, do not forget to do stretching the leg muscles, not to be excruciatingly painful then, the next morning ...
Articles Source: perfecting.ru
