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"Farmer's walk" and 3 exercises after doing that you will not know your feet!
It is regrettable, but we must admit that we have less to move ... Due to a sedentary way of life and a very sedentary work suffer our feet, and especially such a problem area
! We suggest you do not be lazy and try to effectively exercises for tightening the muscles thighs
Exercises for hips
- Lunges
Stand up straight, keep the dumbbells in the hands descended down, put your feet parallel to each other a little wider than shoulder width. Slightly rotted back in the back, and bend your knees slightly. Without bending your back, make a step forward, with the center of gravity will be exposed on the front foot. Sit down on this leg. The angle between the femur and tibia must be straight. Rise of the squat and otshagni back to its original position.
Do 2-3 sets of 10 times on each leg. Lunges can be done as backward and to the side.
Farmer Walk Now go! Take a dumbbell in outstretched arms, put them along the body. Raise the heel, transfer weight onto fingertips and go forward 10 meters. Take another 4 sets. Advanced option: start from the starting position to perform small uniform Steps-attacks
Squats What a workout without sit-ups? Put your feet shoulder width apart, dumbbells in his hands. Imagine yourself behind the imaginary chair and try to squat on it. At the same time, keep your back as straight as possible. Start with 3 sets of 10 times, and then increase the number of sit-ups.
Link dumbbell on one leg Stand on your right leg, slightly leaning on the left toe and take a little bit ago. Keep your back straight, lean slightly forward and simultaneously Bring your left foot up. Perform 3 sets of 15 repetitions on each leg.
No dumbbells? So take a water bottle, but the main thing - do not be lazy! This Training
If you need a company that share the article with your friends. Let them work out!
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