Fitness and Sports

Fitness for shapely legs.

We offer you suitable for this complex exercise.

1. Sit on the floor, bend your knees, clasp leg and bring your knees up to your chest. At the same time your feet should be on weight, which is enough difficult, as it is necessary to balance on the buttocks.

Keeping your back straight, slowly straighten legs,hold yourself for the calf. Straight legs and torso side should be similar to the letter V. This status Divorced straight legs to the side. Unite legs, bend your knees and go back to the starting position. The feet remain on the weight. Hitting in the starting position, start the next repeat.

Perform 10 to 12 repetitions in one approach. Shall the number gradually approaches to three.

2. Take the supine position. Pull your knees to your chest and clasp your ankles. Take hold of the ankle of one leg and straighten it up. The other leg and straighten, but hold on a weight along the floor. Pull the leg to snatch a rapid head movements - 2 times. Change your legs and tighten again to the head - 2 times. Perform 10 repetitions on each leg. Gradually bring up to three sets of 10 repetitions on each leg.

3. Get on all fours, feet shoulder width apart. Arms bent, elbows are just below the shoulders, hands in the castle. Straighten legs and lean on your toes. Tighten your abs. The entire body - from head to toe should form a straight line. Without changing the position of the body, bend one leg and lower your knee to the floor. Then, lift the knee to the buttocks level. Perform 8-10 knee lifts one foot. Then went down on all fours and rest 10-15 seconds. Repeat the exercise with the other leg. Do 2-3 sets of 8-10 repetitions each leg.

4. One of the most effective exercises for the thighs and buttocks. After his performance you will hurt not only the legs, but also to sit on the buttocks will be quite problematic. Exercise perfectly develops ballet posture that will decorate any woman.

Stand up straight, one hand on the support(That it was not low), the other is located at the waist. Heels together, toes apart. Inhale and expand the shoulders statically Squeeze your buttocks and press, chest forward. Rise on your toes and start squatting (plie on the toes) - knees apart. Halfway pause for two seconds.

The back should be perfectly straight. Slowly sank even lower, until you feel it is no longer able to keep the body straight. From this lower position raised to the middle of the amplitude and paused again. Then again descend into a squat.

Total to perform 10 sit-ups, and then you can stand up straight. Do two sets of 10 repetitions.

5. Hands on the waist, the rotten back by pushing your elbows back. Walk on your toes for a minute, without bending his knees. After the "shake" each leg and pull the toe itself.

6. Within a minute walk smooth "soft" step: roll with the toe to the entire foot, slightly bend the leg at the knee.

7. Sliding left toe cap forward, simultaneously, against the right toe and then fully lowered onto the left foot. Now slide forward right toe, rising to the left. Two minutes walk to such "erratic" step.

8. Go up on your toes and do the whole foot on the step, quickly bending and straightening the knee, then going back to the sock. 3 minutes.

9. One minute run around on his toes, back straight, chin raised.

10. The rapid pace - jogging on the spot for one minute.