Women's Magazine offers to your attention a complex of 7 exercises, which will help to make your figure more attractive, and at the same time will help to get rid of fatigue and leg swelling. Perform complex as possible every day, but for the lazy - 3-4 times a week.
Exercise # 1
Mahi feet. For this exercise you will need support. Be right, hand and personalized support. Each leg doing Mach 15 forward, sideways and backward. This is a good exercise warms up, stretches and tones the muscles of the legs.
Exercise # 2 Squats. Be straight, hands on his belt. On "time" slowly squatted down so that his knees remained on the same vertical line with the feet. At the moment squats hands stretch forward to keep balance. On "two" slowly rise. This is a very effective exercise for the outer and inner thigh. Do 2 sets of 15 squats. Between sets, resting no more than 30 seconds.
Exercise # 3 "Chord". Get on all fours, back keep straight. Raise the right leg, the heel itself. Body with leg should be clear Parallels to be stretched as a string. Do 30 intensive movements of the foot "up-down" with a minimum amplitude. Return to starting position and change of foot. This exercise tones up the muscles of the legs and buttocks.
Exercise # 4 Mahi lying. Lie on right side, the head is placed on the hand, the second hand palm down on the floor. Raise the left leg 30-40 inches up and drop without touching the other leg. The exercise is performed in a fast-paced, trying every second to do one movement. It is best to do first 2 sets of 60 lifts one foot, then roll over on your left side and continue to have the right leg. This exercise is very effective in combating the issue of "breeches", since it uses the lateral muscles of the thigh.
Exercise # 5 Lunges. Legs already put the width of the shoulders. Hands on his belt. Take a step with the right leg forward and slowly squatted up until the thigh becomes parallel to the floor. The most important thing in this exercise is the knee should be on the same vertical line with the foot. Do 10 lunges on each leg. This exercise gives the maximum load on the outer side of the thigh and calf.
Exercise # 6 Exercise for calves. You will need a small bench or any flat object, on which you can stand on two legs. Keeping his hand on the wall or support, be on the edge so that the heel was hanging in the air, and make the movement "up-down" with the maximum amplitude. These UPS need to be made not less than 30, although soon you will feel unpleasant tension in the calves, but the exercise still need to finish, and eventually increase the number of repetitions.
Exercise No. 7 The final exercise, stretching and relaxation. To sit on the floor, legs as wide as possible in hand. Alternately bend first to the right leg, then forward and to the left leg. Try to keep your back straight and stay at the lowest point of each position for 15-20 seconds. This exercise can be finished system for the leg muscles. After that nice to lie back, close their eyes, to relax, to think about something pleasant and quietly lie down. Relaxation is vital for the body after a strenuous workout.
Source:
Women's Magazine
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