How to train legs at home?
Surfing the fitness club or swimming pool do not always fit into the busy schedule of a modern girl.And to train at home should be a lot less time.However, many still believe that in his own apartment strengthen thighs, calves and buttocks is almost impossible.Millions of women live with the conviction that the quality of training for the legs need "cunning" trainers, but otherwise all down the drain.Is it so?
First of all, we should not only work with distressed areas, performing, for example, only squats and kicks back.This strategy is good as an alternative to the complete absence of the sport.But if you are not satisfied with "better than nothing", it is worth considering a more effective workout.Hips Do not be slim, if you do not connect a combination of cardio and strength load.And lifting exercises and muscle strengthening should involve the whole body.Thus it is possible not only to build proportional figure, but also to burn more calories.
Most women pay little attention to technique exercises, concentrating on speed.Indeed, the rapid repetition helps to spend calories.But no swings in the "wrong" direction can not be compared in respect of "molding" of forms to the qualitative performance of static exercises, or power load.
Another common mistake home training - too frequent distractions of TV, phone conversations.It is not necessary to interrupt the exercise to work out household chores.After half an hour better than moderately active physical education with full concentration than half intermittently for answering calls and cleaning.
you need to work on technique.To do this it is best to train under the video program.To strengthen the legs and buttocks quite a complex with dumbbells for the entire body, with a focus on squats and lunges.It is these exercises is to learn to do and to become slim quickly.In addition to the power load stop for intense aerobics.Strengthens the legs, it helps to burn fat and remove volumes, such as tai-bo.But if you are not ready to try to start a workout video programs from our mini-complex.
What exercises should include a self-study program?
squats.Stand up straight, bring the blades to the spine, shoulders slumped.The hands take dumbbells.Beginners will be enough 2-3 kg on each side.Slowly bend your knees, but try to keep your knees do not go beyond the toes.To achieve this, it is necessary to stretch the buttocks back as if trying to sit on a chair.Squat until thighs parallel with the floor, while tense buttocks.Controlled by the return to the starting position.Try to perform 15 repetitions in three approaches.
Alternative: If you do not have dumbbells, perform a static posture chair.From the starting position squat thighs parallel to the floor, pull the arms up, keeping your back straight.Strain your buttocks and hold the pose for 30-60 seconds.Repeat three times.
Lunges forward.From a straight rack Step into right foot forward so that when bent knee leg was strictly above the heel.Bending the hip and "pulling" the buttocks back, bend your right knee at right angles.The left foot is on the toes.Get down as low as possible and slowly straightened.Do not twist your pelvis while driving, your feet should not stand on the same line, parallel to keep the hips in squatting.Collaterals are freely lowered hands.Do 15 repetitions for 3 sets with each leg
Alternative: Warrior Pose 1. From the starting position to perform the lunge lunge forward, but stretch your hands up, stretching the spine.Squeeze your buttocks at the bottom lunge and hold it for 30-60 seconds.Repeat three times with each leg.
supplement these simple exercises 10-15 minutes of jumping rope as a warm-up.Excellent tightens the buttocks walking up the stairs, so you can devote 10 minutes of this exercise before strength training.Follow jumping or walking every day, and two power exercises - the turn of the day, adding exercise any abdominal exercises and a classic push-ups.So you get used to the load and strengthen muscles in just 15-20 minutes a day.