Makhi kicks for weight loss and a beautiful figure. How to make flies with legs?

Now we will learn to do leg exercises that help to lose weight. Mahi legs are great for girls and women who think their figure is generally not bad, and all they need is a little to melt excess fat in the thighs and buttocks (in some places, for some reason, he likes to be put off the most).

People who are overweight can also successfully do foot gymnastics from our article, they just have to add exercises to it for other parts of the body.

Makhi kicked aside

This is the simplest exercise known to everyone from school physical education lessons. However, its simplicity hides a great benefit for the buttocks and thighs (especially their inner surface).

Bring the body to its original position - stand sideways to some stable support, it can serve as a wall, chair or sports wall. The back should be absolutely straight, the stomach is tightened. Doing flops with your legs, you can imagine yourself as a ballerina at the machine.

Now we begin the exercise: the left hand is supported by a support - the right straight leg is raised to the side, as high as possible. Having reached the maximum possible height, the leg is lowered, and as soon as it touches the floor, it immediately rises again. After 8-10 swords are made with your right foot, you need to turn to the support with the other side and repeat the exercise with the left.

Tip : Try to keep your torso straight, do not help yourself, leaning to the side. When lifting a leg, make sure that it is in line with the body.

Exercise for large gluteal muscles

And now we're going to make flops with our feet back. In this, too, there is nothing difficult, now you will be convinced of this. So, turn to our support the face and take it stronger with both hands. We keep our back straight (again we remember the ballerina). After the initial position is accepted, we start by smooth movement to take one leg back and raise it as much as possible upwards. Then we return to the starting position and repeat the exercise again. 8-10 times for each leg will be enough. With the correct execution of movements, you will certainly feel how much the gluteus muscles tighten.

Tip : you need to try to lift the hip as high as possible, but do not tilt the torso forward. The swing is performed only by the efforts of the hips. The stomach must be tense and matched.

Machis kicks forward

The following exercises perfectly contribute to strengthening the hips and buttocks, and along with the muscles near the knee cap. We rise to the support by any side and, holding it with one hand, raise our straight legs upwards alternately - smoothly and beautifully.

Tip for the correct exercise: keep your posture; Leg socks should be drawn, and the trunk should stand evenly, without tilting back.

Mahi back

Very effective exercise! Now we will learn to do it right. Starting position : kneeling with emphasis on straight arms, back straight.

We begin to slowly raise one leg up, on the peak of the rise - to fix the movement for a few seconds and return to its original position. You can perform the exercise alternately with your left and right foot. For one approach - 8-10 times. If the legs are raised bent at the knees, then the main load falls on the gluteal muscles, and if the flies are produced with straight legs, then the sciatic-popliteal muscles also work.

Helpful hint : you can do the ascents with different amplitude, while the buttocks should be kept as tight as possible, and the stomach is retracted. It is acceptable to bend your hands slightly and tilt your body to the floor.

Exercises from the prone position

And now we will learn how to do mahi legs, lying on the floor.

1. You need to lie on your side, with an emphasis on the elbow; The trunk is straight. Raise the upper tense leg up and gently lower it. The movement repeats 8-10 times. With such a simple exercise you can perfectly tighten the inner surface of the thighs.
2. The starting position is the same. But now the leg should work, which turned out to be below. We tear it from the floor and swing up and down 8-10 times. Then we lay down on the other side and give a load to the other leg. This exercise effectively strengthens the external muscles of the thigh.

How useful are these exercises?

Well, for us, first of all, it's important that the legs with legs help to correct the problem hips and buttocks, remove excess fat from them and make the figure more beautiful and attractive.

If you perform such exercises regularly, every day (and this is quite easy to do in view of the simplicity of the exercises), then in a couple of weeks the legs will gradually begin to build and transform, and the fat deposits on the thighs will melt. Do you know the effect of blown knees? This is due to the fact that not only fat is accumulated in these places, but also excess fluid. So, all this must go away without a trace!

And even legs with legs for weight loss can make your buttocks elastic and tight, which is very important for women's attractiveness!

Now a little bit about the stomach and waist. Such gymnastics can improve them. The fact is that when performing the movements we are considering, the muscles of not only the legs but also the abdominal press (especially its lower part) work, as well as the muscles that form a slender waist.

Another positive factor: these simple exercises help accelerate metabolism and get rid of cellulite.

Final wishes

We hope that we explained clearly how to make flies with legs. So I want our readers to get the most out of the presented materials, and their figure has become even slimmer and more beautiful. In conclusion, I want to give some tips that will help increase the effectiveness of leg exercises.

1. The main thing is constancy! Try not to file and not miss classes. To do this, you just need to assign them regularly for 10 minutes a day.
2. Be engaged in the mornings while you feel vigorous and fresh. After a day of work or study, you can get tired and just forget to give time to your compulsory physical education program.
3. For the duration of the exercises, you can wear special shorts with a massage effect, this will speed up the process of burning fat.
4. Try not to overeat during the day and do not eat up for the night, because if the amount of calories entering your body exceeds the norm, it will be difficult to lose weight in the planned places.