starting position for the implementation of the first exercise: Sit on the floor, bend your knees and pull them towards your chest.Grasp caviar hands clasped hands in a "lock".Tear off a foot from the floor and try to straighten the leg, holding his palm over the shin.At the top, spread his legs apart.Then, without pausing, return to starting position.Do 5-10 repetitions.Gradually bring the number up to 10-12 in one approach.Do not worry if during the first training exercise seems too difficult - no particular physical fitness and good stretch fulfill its really easy.Try to straighten your knees more and more with each approach.
Lie on your back, pull your k
nees to your chest.Cupped right lower leg, lift it over, straightening the knee.At the same time straighten the left leg and hold it suspended parallel to the floor.Being in this position, tighten the lead foot to the head of one jerk.Perform 3 sets of 7-10 repetitions for each leg.
Take the emphasis lying down, leaning on elbows and toes.Brushes add to the castle.Your body needs to stretch in a straight line.Bend the right knee, lower it to the floor, then lift both the thigh as high as possible, pushing up the heel.Make 8-10 rises.Pull your knees to your chest and a little rest.Then follow a similar number of repetitions for the left leg.
to perform the following exercise you need to support, for example, the back of a chair or armchair.Grasp it with one hand and put the other on the waist.A little place feet, turning the socks in different directions so that the foot formed a line.Watch your posture: do not slouch or round up the back.Slowly squat, spreading his knees apart.When your thighs will be parallel to the floor, take a second pause.Then keep going down, going down as deep as possible.Having reached the bottom point again rise to an intermediate position and lock it.Perform 10 squats, only then straighten completely.
Tip 2: How to tighten the muscles of the hips
To get slim and fit hips , you will need to work hard (to eat, to watch their way of life, do special exercises).But in the end you can get strong muscles , which make connective tissue tighter and the skin - smooth.
Take the position of lying on your side.Now lean on the forearm and lift the pelvis.Then try to lift one leg slightly by 20-25 centimeters.In this position, hold it for 10 seconds, then lower.Next should perform the same exercise, but on the other side.On each side do at least two or three reps (at the beginning of training).Over time, you can gradually increase the load.
Lie on your side.Put his head on the outstretched hand and the left hand on the floor in front of Abut.The leg that is on the floor, you need to bend and pick up a second (make sure that it does not bend and was straight).Slowly lift the leg, then lower.The same should be run, turned over to the other side.
Lie on your back, legs bent and push the abdomen.Then straighten up both feet simultaneously, then slowly return to their original position.Repeat the exercise 8-10 times necessary.
Now stand up straight, feet shoulder-width apart place.The feet should be turned outwards and lower abdomen to draw.Then stretch your arms forward and bend your knees to start as long as able to endure muscle tension.Note that while the back must be kept perfectly straight.Squat is completely not necessary, hips should not fall below the level of the knees.Get up as slowly as possible, fully rectified and sit down again.Exercise repeat 6-10 times (this is the optimal number).You can increase the number of repetitions, but they do not exceed more than twenty.At first you can stick to your hands for any support.
Again, lie on your back, bend your legs at the knees, feet move apart as much as possible and push them to the floor.Between the inside of the thighs put the ball.Then, move your feet a little closer together.The lower part of the pelvis to the floor and push the strain abdominal muscles.At the same time, slowly To reduce thigh muscles squeeze inner thigh.Keep calm smooth breath.Relax and repeat the exercise another 9 times.The maximum number of times in this case is 30.
- how to tighten the muscles in the legs