Home exercises for the legs

Exercises for legs

Consider a set of exercises for the legs , which can serve not only to strengthen and exercise the leg muscles, but also to fix various defects. Ie You can perform these exercises for slimming legs, slimming down and the inflation down. This versatile set will help to relax and stretch the muscles of short, thick legs lose weight and become thin desired relief.

You do not need a lot of space, enough to spread out the rug in any convenient location apartment. So, let's start:

Home exercises for the legs

For best results, perform an exercise for the legs should be regularly and sometimes several times a day (during the morning exercises and evening). The pace is not fast, measured for increasing the load on leg muscles. At the first stage, each exercise is sufficient to carry out 5 - 6 times a month can increase the number of repetitions to 10 - 15 times.

1. Lie on your back, arms at your sides or behind your back. With voltage pull legs while pulling the toes and fingers spread wide legs. Exercise should be repeated straining and stretching his legs one by one, then two legs at once. After relax and lie still.

2. Starting position is the same (on the back, arms along the body or behind your back.) Firmly press your feet to the floor, then relax them (with knees slightly bent). Again press the feet.Porastirayte foot, sliding them across the floor. Bend and unbend his legs, as if taking the mat with the toes.

3. Lying on his back, spread his arms, palms facing the floor, legs straight. Slowly, creating a imaginary resistance, pull socks from herself, then at himself.

Repeat the same motion, only slightly raised straight legs.

Finally, put one leg over the other, rubbing the top of his foot on the bottom, a little while bending your knees. Do the same thing, but changing the feet.

4. Lying on your back, bend your arms at the elbows. Then lean on your elbows and head, make a deflection and stretch. Return to the starting position and relax for a moment.

5. Continue to lie on his back, put his hands behind his head, legs straight and elevated at an angle of 45 °. Pull the toes and stay in that position nekolko seconds (5-10). Lower the legs. Then, slowly, bending legs, pull them to the stomach and straighten them again, pulling socks.

Lift slightly (see Fig.), Hold the body for 5 seconds, slowly lie down on the mat.

6. Lying on his stomach, arms pull forward. Both at the same lift straight legs and a few seconds slowly put them on the floor.

His hands behind his head, lift your torso and legs, bending at the waist. Hold the position for 5 seconds.

7. Walk on all fours, with your knees to slide on the mat. Walking again, only this time straightening the body and hands on the belt (see Fig.). At the end, stretch, lift your hands up, breathing calm.

8. Perform walking on his toes on the ground, then running in place on your toes, and then walk around on the ground. Then repeat, only this time on a full stop. Try to go down on the foot gently, as much as possible splayed toes.

9. Stand in the doorway, hands on doorsteps as possible. Put your feet at shoulder width. Stretching, body rotates left and right. Head and feet try not to turn. Standing on tiptoe, repeat, just lift your hands higher. After finishing the exercise, walk, waving, wind calm.

* The following five home leg exercises allow for the curvature of the legs - O-, X-shaped or straight legs: If you have O-shaped legs, the force (voltage) must apply to the reduction of the feet and easy divorce. If you have X-shaped legs, it is necessary to stress (ie, straining) spreads his legs to the side and to connect them with relaxation. For straight leg effort evenly connection and breeding.

10 . Lie on your back. If you have O-shaped legs, and easily pull them apart. Then, with an effort to connect. If you have X-shaped legs, it is necessary to stress (ie, straining) diluted straight legs to the side and not force them to join. For straight leg effort evenly shift and breeding.

11 . Lying on your back, cross your feet. Keep the knees and spread them apart without opening stop. Do not forget to apply the appropriate curvature of the leg strain when moving the legs.

12 . Take a starting position - lying on his back, legs parted slightly wider than shoulder width. Bend your knees. Now connect and plant knees apart. Then repeat the exercise with the combined legs. Then, do the same exercise, but as much as possible with his legs apart. Again, do not forget about the force applied to correct the curvature.

13 . Lying on your back, bend your legs. Make an easy self-massage of thighs. To do this easily pat, pat, shake again and pat the thighs.

Rest against the foot to the knee of one leg the other leg (see Fig.), Made a similar self-massage one leg and then the other leg alternately.

Lower legs, lift your hands up and lie down quietly, breathe.

14 . Sit on a mat. Somknite and open the knees, holding their hand movements. The same thing happened with the legs extended. The curvature of the legs, if any.

15 . Starting position is the same. Sliding feet on the mat, reduces and spreads them. Repeat, do not slip, and is moving the heel-to-toe.

16 . Stand up straight. Rearranging turn heel and toes, with legs apart. Repeat the exercise, trying to slide the feet on the floor.

17 . Stand on one leg and bend the other knee and, holding his leg, high lift. Operate the foot - then lifting it over and falling pulling sock. Rotate the foot to the right, to the left. Simultaneously stroking hands shin. Repeat the exercise with the other leg.

18 . A similar exercise: Stand on one leg and the other leg raised bend and unbend the fingers, then rastopyrivaya them apart, then collecting a "fist."

19 . Get on your knees, put his hands on his belt. His feet, reduces and spreads his knees.

20 . Finish the home leg exercises to walking on the ground, light jogging, then walking.