Why do you think men like spring so much? For a warm sun, which asks girls to wear short skirts? No, for the fact that these very skirts show their gorgeous legs! And what if they are not at all delicious? The options to make the legs worthy of admiration is not so much: sign up for the gym or do it at home. In any case, it becomes necessary to do exercises for beautiful legs, because only they are able to change what nature miscalculated.

Feet from the ears or principles of beauty

Expression of the foot from the ears adopted a comprehensivevalue. Beautiful, it means necessarily long, slender and neat. Well, if everything is clear with accuracy - it is enough to conduct timely hair removal and use special cosmetics, then the rest will have to work harder. For beautiful legs, length is important and this opinion is not groundless. The human body is proportionate and the legs occupy 2/3 of its height. If this indicator is shifted to a smaller side, the resulting imbalance leads to a decrease in the aesthetic effect. But too long legs, not burdened with excessive leanness, on the contrary, make the owner more slender, tall and charming. The slender legs are undoubtedly determined by genetic predisposition. But if there are any flaws not associated with the disease of the musculoskeletal system, then they can easily be changed by performing simple exercises under the guidance of the coach or independently.

The most problematic leg sites

Simple surveys have shown that most womenall over the world are not satisfied with caviar. In the second place is the riding breeches and only then the femoral part of the legs. A small number of women consider the buttocks as a continuation of the limbs, while the larger part considers them as a separate part of their body. Nevertheless, 50% of respondents are unhappy with their back seat. Since we are talking about statistics, we note that of all respondents, only 10% do the exercises on a regular basis. No more than 20% perform charging at home from time to time. The remaining, examine the legs in the mirror, sighing from their imperfection.

Develop calf muscles of legs

Exercises aimed at achieving beautifulcalves, can, how to make them more expressive (pumped), and are forced to lose weight, in case of excessive volume. Before you start training, you should find out the reason why your muscle is in poor condition. Legs with lean calves look graceful, but on the condition that their owner is all miniature. Often it happens that with a solid weight of eggs remain lean. It's all about the underdevelopment of muscles and thin bones. You can correct the situation by doing the following exercises:

• We warm up the muscles. To do this, you need to do a little jogging or stretching;
• Slowly rise to the toe, maximum stretch up;
• Sitting on the edge of the chair, grasp the dumbbell between the knees. Put a small book on the floor. Bend your knees and touch the book with your fingertips, then lower your heels to the floor, not letting out the dumbbells or lifting your fingers from the support;
• If possible, use jumping rope or just in place. But there are a number of limitations. Do not use these exercises for stagnant veins and cardiovascular diseases;
• Step walking is most effective. Use any available elevation, such as a children's stool. The main thing is that it should be stable;
• Put first one foot, then put the second one. In the same manner, reverse the step;
• Put the jogging foot on a hill. The second leg lift and bend at the knee, but do not put it. Maintain a three-second pause. We change legs.

Exercises in this series should be performed in such a way,so that the muscle is felt, but there was not a strong overstrain. All approaches are performed 3 to 5 times. A slightly different situation is when the calves are too thick. There are two reasons: physiological and artificial. In the first case, the accumulation of water or fat makes the legs puffy. From the water to get rid of help physicians, but from fat - exercises for weight loss calf muscles. In the second case, these are pumped muscles. Here the sports complex as well as massage will help. However paradoxical it may sound, you can remove fat by the same exercises as when building muscle mass. The secret is that with physical exertion fat will begin to disappear and only then a beautiful relief of the legs will form.

Exercises for beautiful thighs

The thigh is that part of the leg that is higherof the knee. Sometimes, for the femur, women take only that part of the body on which low jeans wear. All the muscles on the femur are called femoral. So much the unloved zone of the riding breeches, it's nothing more than a kind of problematic femoral muscle. Naturally, exercises for beautiful legs can not do without affecting this zone. Exercises for the inner thigh

• Stretch the muscles, making a "butterfly". Sitting on the floor, bend your knees, pushing your heels to the body as much as possible. Slowly, without loading the muscles, we spread our legs to the sides. Heels are pressed, knees are divorced. Ideal when the knees touch the floor;
• Without getting off the floor, we lean on our arms, slightlytaking the body back. We lift the legs upwards, not very high, 5 to 10 cm from the floor and, without laying them, we plant them in the sides. We sustain a pause in 5 - 7 seconds. We reduce and omit;
• Do not change positions, all on the same floor, lie down on the back. Raise the leg as much as possible upwards, ideally at 90 °, set aside. Back to the starting position in the same order;
• We turn to the right side. Supporting the right elbow. The left leg is bent and thrown forward. In the resulting castle, raise the left. We get mahi with a small amplitude. Keep your muscles tight. We repeat the approaches on the other side;
• The next kind of mahov with weighting. Position - lying on the right side, head on the right hand, left in front of him. The left leg bends, and becomes on the right knee, as if clamping it. Raise the right foot with a delay at the top point for a few seconds;
• Rifts in the semicircle. The starting position is standing, the feet are parallel to each other. We lunge one foot to the side, we squat. Raising a bit, we roll to the other leg.

All exercises from this series are performed withapproach 10-12 times. It is important not the quantity, but the quality, it is necessary to feel the inner surface of the thigh. At the end of this program, you can proceed to the rest of the muscle groups in this area. The front surface of the thigh

• In the standing position, it is necessary to find a fulcrum. Provided that the coordination is good and there is physical preparation - you can do without it. Let's take the toes and, drawing a leg behind our back, pull the heel to the buttocks;
• In standing position we put socks and knees in position 45 °. Squatting, we bend our knees as far as possible, to the right angle;
• Leaning back in sitting position, leaning on hands. Feet perpendicular to the floor. We make the lock, having thrown the left leg through the right. Make flops up.

The outer surface of the thigh (side)

• In the standing position, the back is straight - we set our foot aside as high as possible. The mahi is repeated first with one foot 12 - 16 times, then the other;
• Lotus posture with elements of additional stretching. In the sitting position, bend your legs so that the heel of one leg touches the knee of the other. Leaning against the floor with one hand. With the other hand, push the knee so that the leg goes further. How would you twist your legs. This stretching should be carried out for 3 minutes per foot.

Hip and buttocks

• Squats are very effective in this case. It is important that the legs are in parallel, and the squat is full;
• The well-known swallow perfectly trains the legs. Standing on one leg and keeping balance, it is necessary to place the body parallel to the body. The delay is from 3 seconds to 1 minute. Repeat the exercise with the other leg;
• Standing on your feet, squeeze your buttocks, stay in this position for a few seconds, relax. This exercise trains both the buttock muscles and the pelvis.

Little tricks for beautiful legs

• Training of gastrocnemius muscles can be done anywhere. Perform lifts, standing at the stove or ironing board. Wipe off the dust by walking around the apartment on your socks;
• The back of the thigh will be gorgeous, if you take the rule of washing floors in a slope;
• Doing attacks aside, you can try to reach out to some object;
• Looking at the TV on your side, make a few strokes with your feet.

Even in the absence of a personal trainer and full time trouble, doing exercises and using cunning, you will become the owner of the most exquisite legs. We advise you to read:

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