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Super effective exercises for beautiful knees
Make your knees beautiful with the help of a set of exercises that are easy to perform at home. All you need is a step platform and a couple of dumbbells.
Knees, like the face, can give off age and physical shape. Not every woman decides to wear a short skirt and shoes, preferring to hide fat hangings over her knees under her trousers.
However, the problem is easy to solve. And for this it is not necessary to exhaust yourself with long training in the gym. It is enough to give classes only 15-20 minutes a day and in a month you can flaunt in a skirt and catch the admiring glances of passers-by.
RotationThe first and simplest exercise involves turning your knees. You need to stand up straight, connecting the heels and knees together. Slightly go forward, clasping around the knees and make them a large circle first in one direction, then in the other direction. Repeat 15 to 20 times.
MeetingsThe best exercise for the legs, including the knees, are squats. There are several different methods of performing this exercise, but beginners it is better to start with a half-squat.
After a few days of training, you can take dumbbells in your hands or use 1.5-liter water bottles as this.
At first, it is better to train with a chair: stand up straight, putting your legs on the width of your shoulders and holding dumbbells or bottles in your arms stretched down. Raising your hands and placing them in front of you, bend a little forward and lower in the squat to a position in which the buttocks will slightly touch the chair. Return to the starting position and make 3 approaches 10–13 times.
IMPORTANTStand near a wall or some other support and raise the leg up so that it is with the floor level right angle. Perform 15-25 flexions in the knee. Repeat the exercise for the other leg. Now try to do it while standing on your socks. In this case, it is recommended to raise the leg not only forward, but also sideways and back.
BACKGROUNDGet on your knees with your back straight. On the account of "one time" slowly deflect the trunk back, feeling the stretching of the muscles above the knees. Having reached the most extreme point, when it will no longer be possible to maintain balance, return to the starting position. Beginners perform only 10 repetitions, gradually increasing their number to 30 and performing in three sets.
PLAYExercise "Plier" gives a good load on the inside of the thigh. To perform it, you need to stand up straight, putting your legs wider than your shoulders, pointing your socks to the sides, and placing your hands on your belt. Without bending your backs, sit down to a position in which the hips will be parallel to the floor. Now lift up a little and go back to the bottom. Perform 3 approaches 15-20 times.
Step-platform exerciseTo perform this exercise, you will need a step platform or some other elevation. Putting the right leg on it, leave the left on the floor, tearing the heel from the floor. Keep your arms outstretched along the body. On the account of "one time" stretching them forward, sit down in a half-squat and completely transfer the body weight to the right straightened leg, as when walking on stairs. To remove the left from the floor, straightening the body. Repeat the exercise 15 times for each leg. After resting, perform two more approaches 15 times.
If you are not lazy and properly begin to do exercises, then you will not be ashamed of your knees. published
P.S. And remember, just by changing our consumption – together we change the world!
Join us on Facebook, VKontakte, Odnoklassniki
Source: www.domashniy.ru/article/moda_i_krasota/uhod_za_telom/uprazhneniya_v_domashnih_usloviyah_krasivye_koleni_re15.html
Knees, like the face, can give off age and physical shape. Not every woman decides to wear a short skirt and shoes, preferring to hide fat hangings over her knees under her trousers.
However, the problem is easy to solve. And for this it is not necessary to exhaust yourself with long training in the gym. It is enough to give classes only 15-20 minutes a day and in a month you can flaunt in a skirt and catch the admiring glances of passers-by.
RotationThe first and simplest exercise involves turning your knees. You need to stand up straight, connecting the heels and knees together. Slightly go forward, clasping around the knees and make them a large circle first in one direction, then in the other direction. Repeat 15 to 20 times.
MeetingsThe best exercise for the legs, including the knees, are squats. There are several different methods of performing this exercise, but beginners it is better to start with a half-squat.
After a few days of training, you can take dumbbells in your hands or use 1.5-liter water bottles as this.
At first, it is better to train with a chair: stand up straight, putting your legs on the width of your shoulders and holding dumbbells or bottles in your arms stretched down. Raising your hands and placing them in front of you, bend a little forward and lower in the squat to a position in which the buttocks will slightly touch the chair. Return to the starting position and make 3 approaches 10–13 times.
IMPORTANTStand near a wall or some other support and raise the leg up so that it is with the floor level right angle. Perform 15-25 flexions in the knee. Repeat the exercise for the other leg. Now try to do it while standing on your socks. In this case, it is recommended to raise the leg not only forward, but also sideways and back.
BACKGROUNDGet on your knees with your back straight. On the account of "one time" slowly deflect the trunk back, feeling the stretching of the muscles above the knees. Having reached the most extreme point, when it will no longer be possible to maintain balance, return to the starting position. Beginners perform only 10 repetitions, gradually increasing their number to 30 and performing in three sets.
PLAYExercise "Plier" gives a good load on the inside of the thigh. To perform it, you need to stand up straight, putting your legs wider than your shoulders, pointing your socks to the sides, and placing your hands on your belt. Without bending your backs, sit down to a position in which the hips will be parallel to the floor. Now lift up a little and go back to the bottom. Perform 3 approaches 15-20 times.
Step-platform exerciseTo perform this exercise, you will need a step platform or some other elevation. Putting the right leg on it, leave the left on the floor, tearing the heel from the floor. Keep your arms outstretched along the body. On the account of "one time" stretching them forward, sit down in a half-squat and completely transfer the body weight to the right straightened leg, as when walking on stairs. To remove the left from the floor, straightening the body. Repeat the exercise 15 times for each leg. After resting, perform two more approaches 15 times.
If you are not lazy and properly begin to do exercises, then you will not be ashamed of your knees. published
P.S. And remember, just by changing our consumption – together we change the world!
Join us on Facebook, VKontakte, Odnoklassniki
Source: www.domashniy.ru/article/moda_i_krasota/uhod_za_telom/uprazhneniya_v_domashnih_usloviyah_krasivye_koleni_re15.html
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