Feet are rarely perfect by nature. In most cases, graceful forms - is the result of serious (and well planned!) Effort. Well, get down to business!
1. strengthen and give relief.
Object: thin, slightly "sluggish" legs.
Objective: To improve the shape of the legs, making them more prominent and tightened.
Means: weight training. Your goal - to pump up muscles, so training in the gym should be the main point of your exercise program. Aerobics and dance - supporting activities.
Program: 2-3 times a week training in the gym with an emphasis on exercise for the leg muscles. Approximate scheme: 3 sets of 12-15 times with a gradual increase in weight. This will help build muscle faster. In addition, most achieve this goal will help a certain supply scheme: for example, an hour after exercise should eat a light protein meal - scrambled eggs, fish. Once a week, to improve the overall shape of the legs required water aerobics, dance or slide.
Exercise to "hastily": ups on your toes. Stand up straight, feet shoulder width, abdomen and buttocks tightened. Rise on your toes, straining knees and feet, as if stretching upwards, hold for a few seconds and then lower down. Repeat 15 times. Alternating the lift with a different position of the feet: parallel to each other inside the socks, the socks out.
2. to seek grace.
Object: a massive legs, full-bodied.
Objective: to reduce the volume of the thighs and legs, making it easier to leg silhouette and elegant.
Means: shaping or weight training combined with aerobic or modern dance.
- Your aim is to strengthen the muscles, not the "pumping" them,and get rid of excess fat on the legs. Therefore, you "show" strength training with cardio and moderate exercise aimed at burning fat.
Program: 2-3 times a week, or shaping a class at the gym. Approximate employment scheme in the gym: 3 sets of 15-20 times with a small or medium weights. With more weight you work contraindicated: the legs can become even fatter! Strength training combined with cardio: bike, stepper or treadmill. Once a week is useful to go to the pool or to include in the training program aerobic exercise or dance. Carefully follow the diet on training days: limit the intake of protein and trudnousvoyaemyh not eat within three hours after exercise.
Exercise to "hastily": squats. Put your feet shoulder-width apart, toes slightly apart and squat, knees squeezing and straining buttocks. Do during the day for 5-7 approaches. This exercise is good at "breeches."
3. Reduce the volume.
Object: too full, loose legs.
Objective: To reduce hips, making his legs more toned and slim.
Facilities: any kind of training, aimed at the intensive burning of calories, plus strength training. Your goal - to get rid of extra roundness and increase muscle size (feet it will give the desired fit and will speed up the weight loss).
Program: 3-4 week run in,
aerobics, dancing, cardio at the gymhall. All these activities require a decent amount of energy, so they speed up the weight loss process. If you are bored all the time to engage in the same, alternating different types of training. During strength training to work with small weights and perform 3 sets of 15 times on each muscle group. You should avoid activities requiring excessive physical activity: as a rule, they do not bring much benefit wishing to lose weight, but it's great harass and discourage to fitness. Comply strictly with diet during training.
Exercise in haste: lunges. Stand on tiptoe, lunge right foot forward, Hold this position for a few seconds and return to starting position. Repeat the same with the left foot. When you try lunges stretch the buttocks, abdomen retracted to keep, and the back - line.