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9 exercises with a chair for the thighs and buttocks. Strengthens the legs from the comfort of home!
Hips and buttocks are the most problematic areas for most women. To fight fatty deposits in these places is difficult, but still possible. However, you will have a good sweat! If you have no opportunity to go to a gym, you can train at home. And to help you effective set of exercises, which «website» happy to share. Master your assistant in the sports business - a regular chair with a back!
Each exercise should be performed 5-10 times in an intense pace. This cardio at home! Before you begin, be sure to do a little warm-up and stretching. Turn on your favorite music - on your marks, get set, go!
Exercises with a chair for slim thighs and buttocks Jumping support
Grasp the back of the chair, I start to bounce, while divorces her legs wide apart. The fast pace to repeat the exercise 10 times.
Quick mahi
Leaning back in his chair, make a swing back up as much as possible, take it away and then lowered. Repeat 10 times. The same is done with the other leg.
The wide swings
We need to sit down and take up his chair. When you are up sharply, made a wide swing right foot back, with rises on the toe of the left foot. Then again, sit down and do have swing to the side. Perform 10 repetitions for each leg.
Slight rise
For this exercise you need to keep a balance, so when the Grasp the chair. Gently lift the bent leg and slowly straighten it aside, with the sock to pull on itself. Grip in this position for about 10 seconds. Repeat 5-10 times with each leg.
Side gun
Turn around to the chair sideways. Stop right leg legs should be on his seat. Deep squat on the left leg while straightening the arms in front of him. Do it 10 times and repeat the same thing for the other side.
Squats
Become sideways to a chair and foot left foot put on his back. Keep your back straight and shallow sit down on his right leg 10 times. Repeat the exercise for the left leg.
Stretching
Grasp the back of a chair with his right hand and the left - the left foot clasp. Try to straighten your leg to the side and then back. Each position Hold for 5 seconds. Do the same for the second leg stretching.
Mahi in the slope
Lean hands on the seat of the chair and hold them, bend your legs. Straightening and lifting them to toe the supporting leg, do 10 rapid and deep swings back and then to the side. Repeat for the second leg.
Lunge and tilt
Put your left foot on the seat, slightly bending it at the knee. Take the back and hold this position for 10 seconds. Straighten both legs and bend to the right. Again fixation for 10 seconds. Repeat the exercise for each leg 5 times.
Practice regularly and enjoy a pleasant gradual changes in her figure! This set of exercises - a godsend for those who can not or do not want to attend the expensive gyms, but are happy to work out at home.
Check for yourself and share secret slender legs with your friends!
via takprosto.cc
Each exercise should be performed 5-10 times in an intense pace. This cardio at home! Before you begin, be sure to do a little warm-up and stretching. Turn on your favorite music - on your marks, get set, go!
Exercises with a chair for slim thighs and buttocks Jumping support
Grasp the back of the chair, I start to bounce, while divorces her legs wide apart. The fast pace to repeat the exercise 10 times.
Quick mahi
Leaning back in his chair, make a swing back up as much as possible, take it away and then lowered. Repeat 10 times. The same is done with the other leg.
The wide swings
We need to sit down and take up his chair. When you are up sharply, made a wide swing right foot back, with rises on the toe of the left foot. Then again, sit down and do have swing to the side. Perform 10 repetitions for each leg.
Slight rise
For this exercise you need to keep a balance, so when the Grasp the chair. Gently lift the bent leg and slowly straighten it aside, with the sock to pull on itself. Grip in this position for about 10 seconds. Repeat 5-10 times with each leg.
Side gun
Turn around to the chair sideways. Stop right leg legs should be on his seat. Deep squat on the left leg while straightening the arms in front of him. Do it 10 times and repeat the same thing for the other side.
Squats
Become sideways to a chair and foot left foot put on his back. Keep your back straight and shallow sit down on his right leg 10 times. Repeat the exercise for the left leg.
Stretching
Grasp the back of a chair with his right hand and the left - the left foot clasp. Try to straighten your leg to the side and then back. Each position Hold for 5 seconds. Do the same for the second leg stretching.
Mahi in the slope
Lean hands on the seat of the chair and hold them, bend your legs. Straightening and lifting them to toe the supporting leg, do 10 rapid and deep swings back and then to the side. Repeat for the second leg.
Lunge and tilt
Put your left foot on the seat, slightly bending it at the knee. Take the back and hold this position for 10 seconds. Straighten both legs and bend to the right. Again fixation for 10 seconds. Repeat the exercise for each leg 5 times.
Practice regularly and enjoy a pleasant gradual changes in her figure! This set of exercises - a godsend for those who can not or do not want to attend the expensive gyms, but are happy to work out at home.
Check for yourself and share secret slender legs with your friends!
via takprosto.cc
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