9 most effective exercises for beautiful legs and toned priests Bashny.Net

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Slender and athletic figure is the dream of almost every girl. And not necessarily to go to an expensive gym, because work on them can be at home. All you need is 20 minutes a day and an overwhelming desire to be better.

The website has gathered for you a set of exercises that will help to tighten the muscles of the thighs, buttocks and legs. So, let's begin!

Exercise # 1. Tilts

• Stand straight with feet slightly wider than shoulder width.
• Now bend down, do not forget about posture.
• Lean to such an extent that the torso was parallel to the floor. Do not forget to slightly bend your knees. Then return to your starting position. Do 4 sets of 10 reps.

Tip: All the time emphasize on the fact that you do not pull the body up due to the back muscles. This is not only wrong, but also traumatic. Back muscles keep the body in a straight position and raise his gluteus Maximus.

Exercise # 2. Squat

• The feet are shoulder width apart or slightly wider.
• On inhale, begin to squat, taking his ass back as if trying to sit on an invisible chair. To squat until thighs are parallel to the floor or slightly below.
• On the exhale, return to starting position. It is desirable to perform 4-5 sets of 10-12 times.

Tip: Squat as deep as possible (the lower you fall, the more you will work the muscles of the buttocks). Make sure that the spine was straight, and his knees were not for the socks.

Exercise # 3. Squats jumping with

• Place your feet at shoulder width, straighten your back.
• A squat done on the inhalation. Go down to parallel with the floor. Can descend a little lower, the main thing — follow your feelings.
• On the exhale needs to make a powerful jumping up, pushing off the full foot. Try to jump as high as possible, your hips should be as "sprinit".
• After your feet completely touched the floor, again out of the squat. Repeat jumping from a squat 4 sets on 12 times.

Tip: it is Especially important to control the landing: try to get back on the floor with both feet at the same time. Land should be slightly precognative legs (gently) and immediately go back into another squat.

Exercise # 4. Bulgarian squat

• Stand with your back to the chair (chair, sofa).
• Put one foot on a chair, and the second step forward. Keeping your back straight, squat until that moment, until the thigh will not be parallel to the floor. The running leg is the center of gravity and bent at 90 degrees, dead — chill. Also move the load on the heel.
• Return to starting position. Do 4-5 sets of 10-12 repetitions on each leg.

Tip: In this exercise, it is important to make a big step to remove the load from the front of the thigh to the buttocks. Knee during the squat should not go beyond your toes.

Exercise # 5. Squats "plie"

• Position your feet wider than shoulders, toes, expand at an angle of 45 degrees.
• Keeping your back straight, slowly squat, and then slowly return to original position. In addition to the buttocks in this exercise to train inner thigh muscles, which in most women is very weak.
• Perform 4-5 sets with 10-12 repetitions.

Tip: Keep the knees were not for the socks and was directed along the line of the feet, and the spine was straight. And don't forget to pump it buttocks, you need to squat as deeply as possible.

Exercise # 6. Attacks

• Stand straight with feet slightly narrower than shoulder width.
• Step forward and squat until the thigh will not be parallel to the floor. Shoulders while straightened, and his hands lowered. Running steps across the room, working both legs. Working leg (the one in front) is the center of gravity and bent 90 degrees.
• Stand up, pushing the heel and shifting the rear foot forward (now this is working).
• Do 4-5 sets of 20 steps.

Tip: make Sure that the spine was straight and not leaning forward. In this exercise involved not only the muscles of the buttocks, but the front of the thigh.

Exercise No. 7. Mahi back on the floor

• On my knees, lean your hands on the floor.
• Bend one leg and raise up to the maximum, go back to the original position. As additional load, use the weights. So 4-5 sets of 30-40 reps.

Tip: Performing this exercise, hold at the top, trying to reduce muscle.

Exercise No. 8. The gluteal bridge

• Lying on the floor, bend your legs and place the shoulder-width apart.
• In this position, raise and lower the pelvis. To complicate the exercise one leg to pull or put on hip something heavy. Perform each exercise for 4-5 sets of 25-30 reps.

Tip: Lifting, hold at the top, trying to squeeze the buttocks.

Exercise No. 9. Burpee

• Starting position: standing, arms along the body. Perform a full squat, shifting the center of gravity for a pair of socks.
• Take the emphasis lying, and then go back to full squat and the starting position jump.
• Perform 3-4 approach on the maximum number of repetitions.

Tip: to achieve best results, do the exercise as quickly as possible (without a pause) right. Important: monitor your health. If the heart is beginning to "jump", you felt nausea or other unpleasant symptoms, exercise should stop.

Photographer: Roman Zakharchenko, the Model Alexandra Martynova specifically for the Website


See also
3 best exercises for a perfect priests
10 best exercises for tightening your thighs and buttocks


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