Slender legs for a month. Instructions for use

Beautiful female legs force the hearts of men to fight more often, and women turn around with obvious envy. But slender legs - this is not an impossible dream, this is reality! Perform special exercises, and you will have slender legs for a month. The main thing is desire.

Below we will consider in more detail how and what to do in order to get the desired result: tightened slender legs. Exercises must be performed five times a week: Monday-Wednesday-Friday-a cardio complex; Tuesday-Thursday - power exercises.

Exercise 1. Cardiocomplex

To do this, we need a conventional rope and any cardio - a treadmill, stepper, exercise bike, elliptical trainer, veloergometer. Before the beginning of the session, it is necessary to warm up the muscles on the simulator for about 5 minutes. Then take the rope and make 100 jumps on both legs. After do 50 sit-ups. Remember that squats do correctly with a tight belly and straight back. Then re-enter the simulator for 4 minutes, then repeat the jumps again. After the rope, make 25 attacks forward with each leg, and again 4 minutes of cardio training and 100 jumps. At the end of the exercises, do 50 twists to the press. In order to get slender legs, the load can be increased, but only gradually. Categorically, one can not overstrain the muscles that are unused to such physical loads.

Exercise 2. Strength exercises for the legs

To do this, you need a shock absorber, a rope and 2 dumbbells. First, mash your muscles - perform 300 times jumping rope. Then take a short run about 5-10 minutes. After that, you need to do an exercise with dumbbells. To do this, take them in your hands and lower them at the seams. Pull in your stomach and straighten your back. Begin to quietly descend and just as slowly climb to 4 accounts. In total, 3 sets of 12 sit-ups should be done. Relax.

Take the shock absorber tape, fix one end of it on the left foot. The right leg should be bent at the knee, and the left leg should be turned to the left, as far as possible. Return the leg to its original position. Repeat this procedure in 3 sets of 20 times each. Now we do 12 attacks with dumbbells in 3 approaches. With the help of a shock absorber do the following: we kneel, put the shock absorber on the left foot, then straighten the leg and move it back and up. Repeat 20 times, 3 sets for the left and right legs. The last operation. Legs spread on the width of the shoulders, the feet are turned out, the buttocks are pulled in, the dumbbells in their hands. Do squats with arms outstretched. Also repeat all 20 times, 3 approaches.

Slender legs are half the success. To improve posture in addition it is desirable to perform another very effective exercise. Stand up straight. Heels together, socks look in opposite directions. Stand up near the support (table, high cabinet, back of a chair or armchair). Put one hand on the waist, the other hold the support. Unroll your shoulders, strain the press and buttocks. Start plie on socks, that is, crouch on the basis of standing on his toes. Knees must necessarily be apart. Lower slowly as long as you can keep your back straight. As soon as you feel that your body is starting to bend, rise. In the middle of squatting and lifting, always pause in a few seconds. In total we do 10 squats in 2 approaches.

Be sure, regularly performing these actions, you will get slender legs in the shortest possible time.