The complex of exercises for the legs

Комплекс упражнений для ног

To find the representative of the beautiful half of humanity, who would not want to have slim and beautiful legs is probably impossible. To achieve good results, you should regularly perform a set of exercises for the legs. If there is no time to engage in a practice room at home.

The best exercises for legs

Training is carried out 2-3 times a week, starting with half an hour and adjusting the length of the lesson up to one hour. To be successful, exercises should be repeated in several approaches, making 12-15 times. Start as usual with a warm up, to warm up the muscles.

The most effective exercises for the legs:

  • Squats with jumping. Of course, the classic squats are effective, but we propose to consider a complex version. SP – stand up straight, hands down. By the way, you can take dumbbells. Task – squat until knees formed a right angle, the arms pull back to make the swing. Then make a sharp jumping, raising his hands up. Immediately after that, do another squat, landing on straight legs.
  • Комплекс упражнений для ног

  • Side lunges. Great exercise for legs for girls, which allows you to get a good load. SP – stand up straight and extend your arms in front of him the Task of left foot make a big step to the side, dropping until the thigh reaches parallel with the floor. Then getting up, do the left foot step to the right side. In General, during exercise right leg almost motionless. Only after that, go back into IE and repeat the same thing to the other side.
  • Комплекс упражнений для ног

  • Mahi. IP – get on your hands and knees, putting his hands at shoulder level. Raise your right leg up, bent at the knee to form a 90-degree angle. It is important that the heel is facing up and his left leg rested on the toe. Lift right leg up 15-20 times, then hold it at the top for 5-10 sec. and then lower.
  • Комплекс упражнений для ног

     

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