Charging for the legs and buttocks: a set of exercises, efficiency and feedback

What movements should include an ideal gymnastics for the legs and buttocks? Exercises for strength and endurance, which regular visitors to gyms are accustomed to, do not always guarantee a quick and noticeable effect - the legs remain a rather problematic area for pumping, so for the usual and modified exercises, you need to add elements of yoga and pilates. Your attention is offered a full-fledged complex, developed by leading American fitness trainers.

Warrior III

This is a classic yoga posture, with which it is recommended to start any complex or superset, aimed at training the muscles of the thighs and lower legs. Your weekly gymnastics for the feet will become even more effective if you add this simple movement to the usual routine. "Warrior III" allows not only to tighten the muscles of problem areas below the belt, but also to support the muscles of the press in a tone.

• Stand up straight, legs together. Then raise the left leg, pulling the sock, and transfer the weight of the trunk to the remaining standing straight right leg. Continue to raise your left leg and lower your head and torso until the body forms a straight horizontal line from head to toe. Keep your hands parallel to your sides. Engage the press and make sure that the left hip, knee, drumstick and toes are on the same line. Stay in this position, looking down and keeping your back as straight as possible. It is important that the right knee does not straighten completely; The center of gravity should fall on the middle of the foot. Keep the pose for five breaths and exhalations, then slowly return to the standing position.
• Change your foot and repeat the exercise.

Squat "high chair"

If you are interested in charging for the legs and hips, for which you do not need dumbbells and other shells, pay attention to this simple exercise. Squat "chair" also comes from yoga, for him no additional equipment is needed. On the other hand, if you have the most common chair at hand, doing this squat will be a little easier.

• Start by assuming standing with your back to the chair (you can do without it), feet on the width of the belt. Balancing the weight of the trunk on the heels, pull in the belly and lean forward, while slowly lowering the hips and buttocks towards the chair seat. Stop right before you sit down, and go back to standing, remembering to stretch the muscles of the bark for the entire exercise.
• Perform three sets of 10-15 repetitions.

Cross lunge in dynamics

The falls are a classic gymnastics for slimming legs, however they are rather monotonous and can cause boredom for those who like dynamic movements and interesting modifications. In order not to get bored, try to make a cross-lunge in dynamics - an unusual, but quite feasible exercise for everyone who wants to get attractive and feminine forms.

• Stand upright, feet on the width of the belt. Leave the right foot back diagonally, as if your legs were the hands on the clock face, indicating 7:00. Bend both knees to get the starting position for the attacks. Tilt the torso forward at an angle of thirty degrees and rock down and up 10-15 times. Straighten and turn around 180 degrees so that your right foot is in front. Again, sink to the classic position for attacks.
• Sway down and up 10-15 times on each side to complete the set. Perform three sets.

Low lunge with leg straightening

This exercise is performed while standing. It is important to remember that a good charge for slimming the abdomen and legs always implies muscle tension in the cortex (and in particular the press) throughout the exercise; Low lunge with leg straightening is no exception to this rule.

• Stand upright, feet on the width of the belt. Then step back with your right foot and fall into the position for the attacks by placing your left knee above the ankle. Raise your arms straight above your head and lean forward, starting at the waist. Lower your chest forward toward your hips as your arms stretch forward and upward. Raise the right leg while straightening the left leg. Hold in this position for three breaths and exhalation, then return to the position for attacks.
• Do three repetitions, change your legs and repeat the set on the other side.

Lunge "skater"

The proposed high-performance gymnastics for the legs perfectly works out all the basic muscles of the thighs and shins.

• Start by taking a standing position, feet shoulder width apart, arms at the sides. Take a big step back with your left foot and cross it diagonally with your right foot. At the same time, extend the right arm straight and sideways, and the left arm bend at the elbow and place it over the right thigh. Jump to the left for a distance of about 60 centimeters, then return to the starting position.
• Repeat on the other side. Make three sets of 20 repetitions.

Rise of the leg

This gymnastics for the legs requires a single object - a chair. Exercise is aimed at training quadriceps and is useful to all those who dream about tightened and slender legs.

• Stand upright, facing the chair. Raise your right foot and lean your heel against the seat. Make sure that the left knee is not straightened, then lift the right foot from the chair and stretch the leg until you feel the tension in the quadriceps area. Holding your raised leg in the air, bend the left knee slightly more and straighten, not leading to absolute straightening.
• Do 10-15 repetitions, then do the exercise on the other leg. Three sets are recommended.

Charge for leg varicose

A variety of attacks and squats are classic and very powerful elements that can in a matter of weeks make the buttocks elastic, and the thighs - slim. But there are cases when such an intense load on the legs is simply contraindicated. And most often we are talking about varicose veins.

If you find a vascular "spiderweb" or "asterisks" on your feet, you should start caring for the veins. If the latter protrude above the skin with large blue veins, it may be more than superfluous to go to the phlebologist and clarify whether your condition is a very common disease of the blood vessels - varicose veins. When setting a disappointing diagnosis, do not be in a hurry to get upset: even with this disease you can exercise freely, the main thing is to observe some simple rules and not allow excessive blood flow to the lower extremities.

The recommended gymnastics in case of leg varicose include the following types of physical activity:

• Walking (walking);
• Employment on a stationary bike or elliptical simulator;
• Jogging on the grass or on a treadmill;
• Any exercises performed in a sitting or lying position.

Reviews

As a rule, the majority of negative responses come from those who are to some extent suffering from vascular diseases. Given that virtually every popular charging for hands, feet and the press includes mandatory attacks and squats, many women who start to lead a healthy lifestyle suddenly discover that their health, on the contrary, is getting worse. How to prevent the aggravation of the disease state, slow the development of varicose veins and at the same time continue regular sports training? Follow the recommendations of experienced athletes and those lucky ones who have overcome the problem of progressive varicose veins and have found the desired forms.

• Avoid weight training with lifting weights. If you are sure that only dumbbells and other heavyweight shells will help you lose weight and achieve a beautiful shape of the legs, be sure to include any cardio load in your personal fitness program and follow your norm immediately after completing the complex of strength exercises. It is best for this purpose to use training on a stationary bike or a treadmill, as well as normal walking tours at a rapid pace. It is advisable to wear special compression underwear (stockings, pantyhose) for the duration of training, even if it is a simple and short-term gymnastics for the feet.
• If possible, exclude elements such as a long stay in the bar, sitaps, twists and attacks. If this is not possible, alternate these exercises with cardio.
• If your work or lifestyle assumes a long standing or sitting in one place without interruption, try to roll as often as possible the weight that falls on your feet, from the heel to the toes and back. To do this, slowly step from the heel to the toe.
• Do not wear shoes with high heels or hold similar models for the most solemn occasions.

Remember that your health is in your hands. Classes with the right kinds of sports will help to maintain an excellent state of health for many years.