How to pump up your legs in a short time?

The question of how to pump up your legs is also of interest to the owners of lean calves, and the ladies who are experiencing the flabbiness of the femoral muscles. To do this, you need to regularly perform special exercises, but to visit fitness clubs and purchase expensive simulators is not necessary. Recommendations on how to pump up the legs of the house will allow women to perform exercises at home without using any sports equipment.

Squats : Tips on how to quickly pump up your legs are based on squats, which load on the muscles of the thigh and the quadriceps muscle. With this exercise, you just need to stand up, slightly apart your legs, and the position of your hands depends on whether you are going to use dumbbells. If you chose dumbbells, pick up the load and pull them along the trunk, and when practicing with the least load, it is advisable to cross your arms with each other. First, inhale, and then start to crouch slowly, with the back and head should not change position. Hold your breath, then start to gradually get up, slowly breathing out the air, and it is desirable to repeat this exercise as many times as possible.

Lunge : One of the recommendations how to pump up your legs, are attacks, which you must first stand up straight, shifting your legs, and to enhance the effect in your hands you can take heavy dumbbells. Doing attacks is recommended from the right foot, for this the leg should be bent at the knee, because it will have to bear weight. And at the moment of weight transfer, the left knee should be relaxed as much as possible so that it practically does not touch the surface of the floor. Leaning forward, make sure that the back and left thigh can form an even line, and then such training will be effective. However, although the attacks themselves are not difficult, during the session this exercise should be repeated no less than twenty times for each leg.

Bridge: To engage several groups of leg muscles, you can perform the "bridge" exercise, for this you simply lie on your back, bend your legs, touching the floor with your feet. Then gradually tear off the hips from the floor surface, trying to raise them as high as possible, and in this position it is recommended to stay for a few seconds.

Other exercises : Recommendations on how to pump up your legs are not limited to attacks and squats, since other groups of hip and shank muscles need to be involved in order to achieve the optimal effect. Such exercises include jumping, but first you need to squat down, touching the floor with your fingers. And it's recommended to jump upwards sharply, lifting your hands above your head, but even so simple exercise it is desirable to perform at least ten minutes.

Answering how to pump up your legs, you can identify effective exercises using a chair. Turn the chair back to yourself, lean against the backside sideways, putting your left hand on it, then swing your legs upward, repeating this movement first with one foot, and then with the other. From this initial position, you can perform another exercise, bending the left leg in the knee to the limit, and then raise the leg in such a way that your thigh is parallel to the floor.

In this situation, the body must be held for a few seconds, after which it is already possible to return to its original position. Exercise for the effect should be repeated about fifteen times, and if you are sure of the normal functioning of the vestibular apparatus, the chair can not be used at all. It is necessary only for you to concentrate on training, absolutely not thinking about the need to maintain balance. The main thing - to be patient, and with the daily execution of a whole set of exercises, a month later, you can change the shape of the legs, making them more inflated.