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Perfect legs at home! These exercises will help you to realize your dream into reality.
Forget about complex simulators and endless mahah feet. It is necessary to move in the new direction. These multitasking exercises are aimed at the most from the inner and outer thighs, quadriceps and hamstrings. This exercise program includes elements of martial arts, yoga, dance and strength training.
1. Roundhouse kick / Squatting
Feet shoulder width apart, knees relaxed. Squeeze fist under the jaw, elbows near the ribs, shoulders relaxed. < Turn right at 45 °. Pull the left leg to the side, toe looks at the floor. Make a roundhouse kick, Lift up your left knee on the comfortable for themselves height to the outer part hip closer to the ceiling. Straighten the leg and taken away. Sock hold extended to the ceiling. Put the foot and make the turn back. Socks are looking forward. Sit down, my knees are at the ankles. Change your leg and repeat. 2. Stretching the hip muscles in a circular motion
Feet shoulder width apart, blades are brought together, arms at the sides. Keep your right leg straight, knees relaxed. Raise your left leg back, pull the sock until you feel a reduction gluteal muscles. Do not bend your back. toe of the left foot held on consisting of a 4-point circle. First clockwise and then - against. Do all the same for the left leg. Change your hand, repeat. 3. Position "in the chair" / Lunges back
Feet together. Take a seat and hips back as if you sit down on a chair. Keep your knees and ankles at the same level, the legs squeeze. Hold out your hands near ears, the head should be in line with the spine. In this position for a count of 5. Hands on hips, right leg lunged back. Keep the knees and ankles at the same level Count to 5. Return to the starting position, repeat the position "in a chair," and then change legs on loss. Perform 5 times each side. 4. Squatting "plie on tiptoes»
Feet wider than shoulders twice. Socks and knees looking in different directions. Slightly elevated on her toes. hands extend to the sides at shoulder level, palms down. Sit down, a little pushing hips back and keeping the knees and ankles at the same level. Straighten legs standing on toes, knees relaxed. Repeat. 5. Kick over a chair "Crescent»
Be at arm's length from the back of the chair. Fists under the jaw, shoulders and knees relaxed. Raise your left knee and draw an arc left foot over a chair from right to left. change legs and repeat. < 6. Position warrior / tree
Feet together. Right-footed lunge back. Sock right foot turn it 45 °. Bend the left knee of 90 °. Hands to the sides at shoulder height, palms down. Count to 5 . Looking sent over a hand that is in front. Put your hands over your head, put them together, exhale. Feet together. Raise your right knee to hip height. Put your foot on the inner side of the left thigh. Hands on the sides. Slowly count to 10. Change your legs. Repeat all over again. Perform 5 times each side. 7. Squatting in a curtsy / Side rise
Feet shoulder width apart, hands at sides. Take your right leg back and crosswise so that the inner parts of the thighs touch. Bend the left knee 90 °, the toe is looking forward, come back to the starting position. Raise your right leg to the side as high as you can, keeping the leg straight and the knee relaxed. Return to the starting position, change side and repeat.
Share these sensational exercises for the legs with your friends!
via takprosto cc
1. Roundhouse kick / Squatting
Feet shoulder width apart, knees relaxed. Squeeze fist under the jaw, elbows near the ribs, shoulders relaxed. < Turn right at 45 °. Pull the left leg to the side, toe looks at the floor. Make a roundhouse kick, Lift up your left knee on the comfortable for themselves height to the outer part hip closer to the ceiling. Straighten the leg and taken away. Sock hold extended to the ceiling. Put the foot and make the turn back. Socks are looking forward. Sit down, my knees are at the ankles. Change your leg and repeat. 2. Stretching the hip muscles in a circular motion
Feet shoulder width apart, blades are brought together, arms at the sides. Keep your right leg straight, knees relaxed. Raise your left leg back, pull the sock until you feel a reduction gluteal muscles. Do not bend your back. toe of the left foot held on consisting of a 4-point circle. First clockwise and then - against. Do all the same for the left leg. Change your hand, repeat. 3. Position "in the chair" / Lunges back
Feet together. Take a seat and hips back as if you sit down on a chair. Keep your knees and ankles at the same level, the legs squeeze. Hold out your hands near ears, the head should be in line with the spine. In this position for a count of 5. Hands on hips, right leg lunged back. Keep the knees and ankles at the same level Count to 5. Return to the starting position, repeat the position "in a chair," and then change legs on loss. Perform 5 times each side. 4. Squatting "plie on tiptoes»
Feet wider than shoulders twice. Socks and knees looking in different directions. Slightly elevated on her toes. hands extend to the sides at shoulder level, palms down. Sit down, a little pushing hips back and keeping the knees and ankles at the same level. Straighten legs standing on toes, knees relaxed. Repeat. 5. Kick over a chair "Crescent»
Be at arm's length from the back of the chair. Fists under the jaw, shoulders and knees relaxed. Raise your left knee and draw an arc left foot over a chair from right to left. change legs and repeat. < 6. Position warrior / tree
Feet together. Right-footed lunge back. Sock right foot turn it 45 °. Bend the left knee of 90 °. Hands to the sides at shoulder height, palms down. Count to 5 . Looking sent over a hand that is in front. Put your hands over your head, put them together, exhale. Feet together. Raise your right knee to hip height. Put your foot on the inner side of the left thigh. Hands on the sides. Slowly count to 10. Change your legs. Repeat all over again. Perform 5 times each side. 7. Squatting in a curtsy / Side rise
Feet shoulder width apart, hands at sides. Take your right leg back and crosswise so that the inner parts of the thighs touch. Bend the left knee 90 °, the toe is looking forward, come back to the starting position. Raise your right leg to the side as high as you can, keeping the leg straight and the knee relaxed. Return to the starting position, change side and repeat.
Share these sensational exercises for the legs with your friends!
via takprosto cc
12 exercises for the perfect body. And no longer have to pay for the gym!
To start Place the fruit in a jar ... then be ready to try the cake of your dreams!