What do they pay attention to first?men, evaluating a lady? Of course, on the legs. But are they so perfect? ​​Yes, it is difficult to achieve ideal forms, and sometimes even impossible. But you should not rely only on nature - you need to work on yourself, and then you can attract more than one admirer with your legs! Many exercises have been developed for but they are all aimed at different areas. Therefore, it is important to approach training with knowledge of the matter. Most often, problems with forms arise in the hips - this is where the work will begin. Exercises should be performed to good rhythmic music - this is an important point. Firstly, the musical accompaniment itself will create a pleasant atmosphere. Secondly, it is easier to do exercises to the beat. Well, thirdly, the training should be fun, and not in a half-asleep state. So, let's get started ...

Forming the hips

To create the perfect hip shape, rememberone simple truth: you need to work on all the muscles - both internal and external. This is the only way to achieve good results. So you must do all the exercises, even if it is difficult and hard.

• Everyone knows the "scissors". Do these flies should be 15-20 times. Of course, at first it will be almost impossible. So, start small - let the starting point be the number 5, and every day increase the "turnovers", adding at least one swing;
• Lie down on your side, as if you were going to seeTV, and raise the free foot of centimeters by 10. In this position, it must be kept for 30 seconds. Then slowly lower it to its original position and turn over. A chic exercise for the hips - you yourself will feel how muscles strain on the inside;
• Sit on a chair, on its very edge and betweenHips clamp some object. For example, a small ball, an empty book. Now, try to keep this thing with your hips alone. Let it pass at least 30 seconds, and you can relax. After 10 seconds - a new approach.

All the above exercises have a strong andeffective impact on the inner thighs. Not only will your muscles tighten, but the possibility of sagging skin will disappear. Now let's pay attention to the outer thighs - here there may be not only excess weight, but also cellulite.

• Lying on the floor, we make a "half-stitch": the heels are pressed to the buttocks, and with the help of the hips we tear off the trunk from the floor. Lock the gap and hold for 30 seconds;
• Position - lying on the stomach. At the same time, try to press the chin as much as possible against the surface of the floor. Hands should be stretched along the trunk. And now we turn the legs of the legs up one by one. Well, mahi - it's probably said a lot, just try to lift the leg as much as possible;
• Lying on your back, bend your knees. Pay attention to the correct position of the legs - exactly 90 degrees there should be a corner. Now let's lower our bent legs. First left, then, without changing the position, to the right.

If you do these exercises in full, then very soon you will feel how your muscles have tightened and how much more accurate the shape of your hips has become.

We work with caviar

Exercises for the thighs are, of course, good and useful. But you also need to take care of your calves - here everything described above is useless. And for the calves of the legs, it is good to use the following:

• Squats. And, you can do a variety of exercises of this type. At full amplitude or half-squatting, on two legs or "pistol" on one, with and without support, on the socks and on the full foot. Any squats are very useful for the shape of the legs and give tremendous results;
• Jumping on the rope. Simple and effective! Only pick up the rope individually - stand on it and pull out the ends - they should be in the area of ​​the armpits. Jumping can also be done different and countless times;
• Climbing. Simply put a bench or some box and start doing the exercises: once - we put the foot on the substrate, two - the second there, three - we lower one leg, four - we return to the starting position. We work on the principle of walking the stairs. For legs, especially for calves, a very good and effective occupation.

Don't forget about ordinary running - it's not good for your legsjust a workout, but also another exercise to give beauty to your forms. And the running can be any - fast and slow, sprint and cross. Get into the habit of doing morning jogs in the nearest park or square. At first it will be very difficult, you will have to get up an hour and a half earlier than usual, but for your legs it will be a real salvation:

• First, muscles are strengthened, and a beautiful shape of calves and hips is formed;
• Secondly, if you have thrombosis or varicose veins (in the initial stage), running will ease the condition;
• For the feet, a constant load is important, and not sudden movements - running helps it.

You can sign up for dancing - that's where all the work isis for the legs. You will feel both muscle pain and pleasant exhaustion after training. All exercises should be performed regularly, constantly, and without interruption. The fact is that the body and muscles are able to quickly respond to any action. And if you suddenly stop training, then in a very short time you will start all over again. It is also very useful for the legs to simply walk. By the way, in gyms, even walking exercises are included in the training complex. Well, walking along the embankment or to the workplace in good weather is also a pleasure. And do not forget about the stairs! Walk up and down, no need to use the elevator. And remember - the sooner you start training, the faster you will get the result. Create the right mood, prepare for temporary difficulties, hang a beautiful photo of your legs above the table, invite your friends to joint classes - this will be great motivation! And then you will get the result you expect. Your beauty - only in your hands! We recommend reading:

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