Simple physical exercises on legs in house conditions - pledge of harmony and beauty for the whole year

About a slender legs, beautiful and chiselled figure, women always dream. But not everyone is eager to match this type. Someone is disturbed by the way of life, some are overcome by laziness, and there are others who do not even think about it. But in vain. Exercises on the feet, caring for your own body and a common set of physical exercises contribute to the fact that the muscles are in constant tonus. Regular training makes the figure graceful, and the skin - elastic. During the exercise, the blood flow increases in the body, the metabolic processes increase, the fatty layers decrease, and the mood rises. Do not forget that physical exercises on the feet of the house must be performed with a strict diet. It is better to give up heavy and high-calorie food, and diversify the diet with dishes from vegetables, cereals, sour-milk products. Then the result will be obvious.

Those who do not like monotonous physical exercises on their feet in one place can recommend a one-hour walk on a bicycle, a light jog, roller-skating or skating, classes in dance classes. Well, lovers of home gym should exercise to the feet every day for 20 - 30 minutes. After a couple of months of intensive training, you can wear tight jeans or a short skirt.

Exercises on the feet at home

These simple movements are performed 15 times after a little warm-up for your favorite music. They can be included in the morning exercise complex. If they seem light, you can put weighting on your ankles, and take in your hands kilogram dumbbells or plastic bottles of water.

1. Sitting on a chair, put your foot on the leg and rotate your foot clockwise and vice versa. Then change your leg.
2. Exercise with burdening. Sitting on a chair, attach a bag with a load (a dumbbell, a bottle of water) to his feet and raise his leg to ninety degrees. In the straightened state, pause for 3 seconds, then slowly lower the leg. The same with the other leg.
3. Standing under your toes, put a bar height of 6 cm (you can book a tight format). Holding on to the support, climb to the toes, then sink to the heels.
4. Bend the leg in the knee and put it on the bench (stool, chair). Moving the weight of the body to the foot, stand on the support, then go down from it. For beginners, it is better to choose a low bench. As the load increases, the height of the support should be changed.
5. Squatting is on one leg, then on the other - a "pistol". At first, it is best to hold on to the support, in the future - to stretch out your arms.
6. Stand in front of a chair at a distance of an incomplete step. Straight leg from left to right and vice versa make an arch over the back of the chair.
7. Take the book in a tight binding, clamp her hips and take steps forward - back so that only the feet and shins move, and the hips remain motionless.
8. Squatting, lunge with one foot back, leaning on the toe. Pushed back and changed his foot in a jump.
9. Alternate thrusts of the legs forward and to the side, with two springy pressure on the knee. The limb that remains behind the body must be straight.

Exercises for the legs in the gym are performed using a variety of elastic blocks or expanders, different weights of dumbbells or a bar in combination with the simulator and platform. To prevent injury, stretching or incorrect selection of the complex of loads, the instructor should follow the progress of the training. His duties include monitoring the state of health, the duration of strength exercises and the selection of an individual program for each trainee.