Effective exercises for legs

Perfect feet in 8 minutes a day

Asian models have perfect legs with five points of convergence and divergence of four points - this is the standard of beautiful legs . What are the effective leg exercises they perform? It turns out that the complex is not so difficult and you need every day to spend only about 8 minutes to get beautiful legs. Just do not give up and continue the exercise until you reach your goal.

Exercises for thighs. Effective exercises for legs

Getting rid of excess fat on the thighs , perform 10 seconds

1. Lie on your side and stretch your legs.
2. Lift the lower leg hold it so for 10 seconds.
3. Change direction and do the same with the other leg.

Note: If one leg is more difficult to raise than the other, hold it for 5-10 seconds longer to develop the same muscles of both legs.

The development of muscle tension (10 seconds in a day)

1. Stand erect, looking forward, straighten the shoulders, chest, lift and hold his stomach. Try to relax all the muscles in your body.
2. Bend the leg back, as shown below, hold the corresponding hand. Feel the stretch the leg muscles. Hold this position for 10 seconds and then repeat the exercise with the other leg.

Note - If one leg is bent more difficult than the other, hold it for longer than 5-10 seconds.

Exercises for the calf muscles. Effective exercises for legs

Calf muscle training (day 5 seconds)
1. Take a book, thickness of 4-5 cm, and stand on it, as shown in the picture below.
2. Put your feet close together and go up on your toes.
Try to hold the pose for 5 seconds.

Note - Try to stretch the calf muscles when balancing.

Gastrocnemius muscle relaxation (10 seconds in a day)
1. Sit up straight, as in the picture, look forward.
2. Keep one foot in his hands and slowly lift it up. Hold the position for 5 seconds, then switch legs.

Note - Make sure you put your feet close together and bend your legs or back during training .

The curvature of the leg exercises. Effective exercises for legs

Correction of O-legs (do 5 times a day for 3 seconds)
1. Stand up straight, round feet, as shown in the picture below.
2. Keep your knees together and hold your position for 3 seconds.

Correction of X-shaped legs (5 times a day, 3 seconds each time)
1. Stand up straight. Then a little sit down - knees together, as in the picture below.
2. Spread the knees and hold this position for 3 seconds.

Note - Make sure that you do not bend your back when exercising.

Correction of the legs. Effective exercises for legs

To do the exercise for 5 seconds, 3 times a day.
1. Sit down, as in the picture, hands completely off the floor.
2. Slowly straighten your legs, keeping the palms on the floor. Fix the position for 5 seconds, until your legs are straight.

You can increase the distance between your hands and feet, if your feet can not quite straighten. Now hold the position for 5 seconds.

Note - Make sure that your knees straight and pressed together.

As you can see, these quite effective exercises for the legs will not take you long. But you'll have perfect feet in 8 minutes a day.