How to wear leg weights gymnastics. Basic exercises for the buttocks and legs for girls: with dumbbells, elastic band, barbell, weights, expander, fitball, elastic band

11.08.202027.05.2017

Hello friends! Exercises with leg weights can significantly increase the productivity of small-time workouts.

The duration of the first lesson with the "load" should not be more than a quarter of an hour. The training time with the use of the inventory increases slowly.

When using this device, it is not necessary to choose complex physical exercise. To lose weight, it is enough to do simple tasks, for example, running in place or walking, with a load (weight 1-2 kg).

Before answering the question of which specific exercises with leg weights are the most effective and uncomplicated, you need to choose the right product used for additional load.

Weight choice

This product is made of dense natural fabric, to which Velcro (or other fasteners that can be adjusted) are sewn. In appearance, such a device resembles cuffs filled with bulk material. The applied load will depend on the weight of the placed cargo (for example, sand).

Sold in addition to this plate models. Their main advantage is the ability to control the load by simulating the weight of the weights. On the shelves in sports stores it is possible to notice such devices weighing from 500 g to five kilograms. The width and density of the fabric may be different, based on this, anyone can choose the right option for themselves.

For those who plan to train for a long time with these items, it is recommended to choose plate models - they will last for several years. When choosing, you need to pay attention to the quality level of the fabric, Velcro and rubberized elements. This is what the weights look like.

Performance techniques

By means of deliberately created techniques with the use of weights, it is possible not only to lose weight and build muscle mass in a short time, but also to prevent the appearance of spider veins on the legs.

Below are a couple of basic exercises with leg weights. Before training, it is imperative to warm up the muscles - do a little warm-up. Look at the bottom of the article for more exercises, along with the instructor. There is also a visual workout.

First method:
we put weights on the ankles; starting position - standing, legs together, hands on the sides; transfer the weight of the body to the right leg, and slightly bend the left and put it on the fingers; exhale and let go left leg to the side; inhale and lower your leg; repeat the movement; do a similar effect with the right lower limb.

Second option:

rise, straighten your back; shift your weight on one leg; bend the other lower limb at the knee, pulling it back and lifting it slightly, then lower it (when lowering, the foot should not touch the floor); repeat the same movement with the second leg.

Exercises with weights for slimming legs - good method get rid of excess weight and prevent indicators of the appearance of varicose veins.

Third method:

rise to your knees, along with this, spread your legs to the width of the pelvis; stretch one leg back and rest your toe on the floor; after that, go to raise it as high as possible (there should be no deflections in the lower back); then go to lower the lower limb without touching the floor; repeat the movement five to ten times; after that we do the same with the second leg.

Fourth method:

lie on the mat, turn on your side, along with this, the elbow should rest on the floor; then you need to bend the knee of the “upper” leg and rest your foot on the floor; place the other leg at an angle of 45 degrees and slowly, without haste, raise it to that position, while it is physically possible; then head to lower your leg and repeat the exercise.

And the main thing in all this is regularity. Only in this way any visible result is possible from any exercise. Good luck to everyone, and do not forget about reposts and subscriptions.

Weighting agents for beautiful legs, elastic priests, slender hips

Weights are a sports accessory designed to create an additional load during exercise. Used in various disciplines: Athletics, martial arts, aerobics, crossfit and others.

Kinds

Weighting agents are fabric bags divided into sectors and filled with cargo. A similar design fits snugly to the leg or arm. The device is fixed with Velcro. In stores, you can most often find the following types of weighting agents:

With a solid load (type-setting). Models are made of dense tarpaulin material, inside which metal elements of the same weight are placed. Thanks to this, it is possible to effectively vary the loads. Another plus is the strength of the tarpaulin, which practically does not wear out during prolonged use.
With bulk cargo. Simplified version. The base is made of fabric, and different materials serve as cargo: steel balls, sand, salt. The price is more affordable than the "solid" models. The disadvantage of soft weighting agents is the impossibility of varying loads. In addition, the woven base wears out over time, which leads to the loss of the filler.

In addition to standard models, there are also weighting gloves and even weight vests. For convenience, some hand accessories are made in the form of bracelets. This option is popular among girls and novice athletes.

Efficiency

Additional weights are used to increase loads and improve athletic performance. Let's analyze the advantages of using weighting agents:

Intensive weight loss. Weight accessories create resistance to muscle work, which allows you to burn faster subcutaneous fat. For example, when running with weights on your legs, calorie consumption increases by 15–20%.
Increase endurance. Along with the load on the body, the pulse rate increases. As a result, the muscles of the heart are strengthened, and the athlete becomes less susceptible to long exhausting workouts.
Formation of a sports silhouette. When using weights for lower extremities, hips and buttocks are strengthened. When wearing wrist weights, the shoulders and back are well worked out. As a result, the muscles acquire tone, and the figure is tightened.
Overcoming stagnation. Many athletes, having reached a "plateau" - the point of stopping progress, drastically change the training program in order to "shock" the adapted muscles. Weighted cuffs allow you to achieve the same effect with the usual exercises.

Of course, pumping up large volumes of muscles with weighting agents will not work. For these purposes, power projectiles are used. But to create an additional load in aerobic training and improve results in body shaping is possible.

Weight selection

Add accessories to your workout gradually. As a rule, the minimum weight of weights starts from 0.5 kg. During the first month, train with such weights. When the muscles get used, add another 500 g. Gradually, you will increase the weight of the accessories to 5-6 kg, which corresponds to the loads of trained athletes.

Beginners need to first master the technique of exercises under the supervision of a trainer, and after that “connect” weights.

5 effective cardio exercises with leg weights

If the goal is to quickly lose weight and tighten muscles, we recommend that you regularly perform the elements below.

Running with high knees with shin whipping

We fix the weights on the ankles, straighten up. Bend your arms, keep your forearms parallel to the floor. Alternately raise your knees, try to touch your palms. We move vigorously, without pauses.

You can perform in one place or run around the gym. We continue for 1-2 minutes.

Then we bring our hands behind our backs, we press them to the buttocks. We alternately bend our legs and try to reach our heels to our palms. We perform overflows quickly, within 1-2 minutes.

Climber

We firmly fix the weight on the ankles, we lower ourselves into the plank position. The pelvis is slightly raised. We sharply pull the knee to the opposite shoulder. We quickly return to the starting position and at the same time repeat the movement with the other knee. We move without pauses, at a fast pace, for 1 minute.

Plyo box jumps

We fix the weights on the shins, stand facing the box (height 60–70 cm). We push off with our feet and jump onto the platform. When taking off, we help ourselves with a wave of our hands. Without delay, with a slight bounce back, we return to the original position. We repeat for 1-2 minutes.

jump rope

We fasten the weight cuffs on the ankles, take the rope in our hands. We jump for 3-4 minutes. We periodically change the technique of jumping: on one leg, back and forth, with acceleration, with a double scroll of the rope, and so on. The main thing is the variety of movements.

Classic running

Simple and effective exercise for weight loss. In combination with additional weights, it allows you to quickly reduce fat layer, strengthen muscles and ligaments.

Beginners are not recommended to run with weights, as this overloads unprepared leg joints. First you need to master the technique of movements and practice with accelerations and running uphill. Only then can you gradually start using the cuffs.

A set of exercises to strengthen the press, hips and buttocks

Before you start exercising, do a simple warm-up: run at an easy pace and gently stretch your muscles.

We fix the weighting agents on the legs, we stand up straight. We put one hand on the back of a chair or any other stable object. We perform swing leads to the side. We do 20 movements and change the leg. After that, we repeat the exercise with the removal of the limbs forward and backward. Another 20 times.
Get on all fours, weights on your feet. Then lower your forearms to the floor. From this position, straighten one leg and perform upward swings. In the lower phase, do not lower the toe of the foot to the floor. Try not to bend your knee. At the top point, squeeze the buttocks as much as possible. Repeat 20 times and switch sides.
We stand in the “on all fours” position, the cuffs are on the ankles. Gently raise the right knee and take it to the side. We try to bring the thigh to a parallel with the floor. Slowly lower the leg, but at the bottom point do not put the knee on the floor. We perform 20 leads and change sides.
We remain on all fours. We straighten the right leg at an angle of 45 ° back and put it with the toe on the floor. Without bending the knee, swing roundabout we take the right foot behind the left, touch the floor and immediately return to its original position. We do 20 movements, then change legs and repeat.
We fix the cuffs on the lower legs, lie down on the back and bring the hips together. We keep the heels on weight. From this position, we raise our legs vertically, at the same time we push the pelvis up, taking the “birch” pose. We immediately return to the starting position. We repeat 20 times.
Lying on your back, pull your knees to your chest and wrap your arms around them. At the same time we part the upper and lower limbs to the sides. The pose should resemble a star. Quickly return to the starting position and repeat. We make 20 dilutions.

Perform the presented plan in 2 circles. Pauses between elements are minimal - 10–15 seconds. Rest between circles - 2-3 minutes.

Before starting a workout, as a warm-up, you can use one of the cardio exercises discussed above. Finish the training with jumping rope without weights (7-10 minutes). For best results, exercise 3-4 times a week.

Where to buy and how much

Weights can be purchased at almost any sporting goods store. If the “offline” does not have the necessary accessory, the Internet and many sites selling such equipment will come to the rescue.

Prices depend on materials, weight and manufacturer. You can find soft weights with sand weighing 0.5–1 kg at a price of 200 rubles. Models with metal plates start around 400–450 rubles per pair.

How to make do-it-yourself leg weights

If you don't want to spend money, sew the cuffs yourself. You will need a dense strong fabric, a zipper with a lock, a Velcro strip, a metal ring and filler:

Cut the fabric into two pieces 50 cm long and 30 cm high. Then sew them together, leaving the top edges free. It should look like a handbag.
Sew a Velcro strip on the outside. At the same time, half of it remains free. It is the free part that will tighten the weighting agent.
Sew a ring on the opposite end of the Velcro.
Sew a zipper into the upper sides of the "handbag".
Divide the surface of the workpiece into several equal compartments, sew on a typewriter, forming "pockets".
Place the filler inside and close the zipper. You can start training!

Contraindications

There are diseases in which it is undesirable to train using additional weights:

phlebeurysm;
recovery period after surgery or injury;
stretching of muscles and ligaments;
dislocations of the joints;
spinal pathology;
diseases of the cardiovascular and respiratory systems.

In the case of diagnosing health problems, the athlete is obliged to inform the coach about this, who will decide on the admissibility of using weights.

The use of weights in fitness accelerates the achievement of the training effect. Weights create additional stress on the muscles and cause the body to expend more energy during exercise. By training with weights, you can significantly accelerate fat burning and muscle tissue growth.

Fitness with weights

Even people who are serious about fitness often miss the opportunity to improve the quality of their workouts with the help of weights. This convenient and effective projectile is simply forgotten. But with weights, you can achieve your goals faster - no matter if they are associated with weight loss or correction. problem areas figures. Removable weights for arms and legs can be used in exercises for the abdomen, buttocks, chest, shoulder girdle, upper and lower limbs.

It is not necessary to wear weights at the very first workout. Beginners with a low level physical training can initially train without any weights. But as training grows, the body develops addiction to a monotonous load. We have to think about the complication of exercises, otherwise the dynamics of body weight loss and growth muscle mass will decrease. The use of weights is one way to increase the training load.

When various kinds of burdens and weighting agents are mentioned, many immediately imagine power training bodybuilders with heavy barbells, kettlebells and dumbbells. But weights, as load enhancers, are used in a variety of types of fitness. In aerobics, bodybars and dumbbells are used. In walking, in order to accelerate weight loss, backpacks with loads are put on the shoulders. As for leg weights, they are often used by runners. Thus, they increase endurance, hone the technique of movements, strengthen the legs and hips.

When practicing fitness with weights at home, you need to remember that an additional load should not violate the technique of performing the exercise. Therefore, it is better to start with light weights, and gradually increase the load. At first, you can use weights for only a few exercises. Weight training needs to be supplemented proper nutrition. The diet should contain a minimum of animal fats and fast carbohydrates and a lot of proteins.

Sports weights are cuffs with a load that are worn on the arms or legs. They can have a fixed or adjustable weight. The second option is more convenient: you can easily increase the load level as your fitness grows. If the weight of the weight does not vary, you will have to buy new, heavier copies over time. The weighting agent can be suitable for both upper and lower extremities. If at the same time its weight is adjustable, then for pumping the arms you can reduce the weight, and for working out the legs, buttocks and press, on the contrary, increase it.

The weights are compact and easy to use. These are pads made of durable material, securely fixed on the limbs. Inside, they are filled with bulk material or steel plates, which make the accessory heavy. Plates are added and removed, due to which the variability of the load is provided. Bulk weighting agents with constant weight are cheaper than lamellar counterparts. On average, weighting agents weigh 0.5-6 kg.

If exercises are performed for the abdomen and lower body (buttocks, thighs, lower legs), weights are attached to the legs. The following exercises are suitable for homework:

Leg lift.

Get down on your knees and place your palms on the floor. Having taken a stable position, straighten one leg and rest the toe on the floor surface. Keep your back straight, lumbar don't bend. With exhalation smooth movement take away outstretched leg up to the maximum height. Lower your leg with an inhale. Do 10-15 repetitions with one leg, then the same number with the other. In this exercise good load receive gluteal muscles and triceps of the leg.

Taking the leg to the side.

Stand up straight, firmly press the soles to the floor. Hands can be placed on the belt. Leaning on the right leg, bend the left slightly and take it to the side. Raise your leg until you can keep your balance. Do it on the exhale. On an inhale, place your foot on the floor. Initially, 10-15 repetitions for each limb is enough.

Pulling the leg back.

In a standing position, bring your legs together. Put your hands on your belt. Slowly take one straightened leg back, trying to raise it as high as possible. At the same time, the body should be kept level and not lose stability. Do the prescribed 10-15 repetitions and change legs.

Raising the leg in a prone position.

Lie on your side. bottom hand lean on the floor, put your other hand in front of you for convenience. Bend the upper leg and also put it on the floor. Push the other leg forward and perform smooth lifts with it: exhale - lift, inhale - lower. The body remains fixed, the pelvis does not bulge backwards. Do 10-15 reps on each side. With this exercise for the abdomen, thighs and buttocks, you can qualitatively strengthen the entire lower body. Both the outer and inner thighs are actively involved in the movement.

Exercises with weights for the arms, shoulder girdle and chest

The torso and arms can be loaded as follows:

Stand up straight, straighten your shoulders. Lower your arms to your sides. Stretch and stretch your fingers and palms. Raise straight arms in front of you. Vigorously cross your arms, spreading them not very wide. After doing 20 crosses, raise your arms above your head and continue to perform the exercise. Again make 20 crosses. Give up. Run 2-3 approaches.
Standing straight, stretch your arms along the torso. Raise both arms simultaneously and bring them through the sides to a vertical position above the head. Drop limbs. Do not bend your arms, make movements smoothly. Repeat 15 times for each of the five sets.

Diversified home fitness exercises with weights, you can increase the effectiveness of training and accelerate the achievement of training goals. However, you should be careful: there are contraindications to exercises with weighting agents. Such loads are prohibited for varicose veins, diseases of the joints and recent fractures of the limbs. Training with weights is not recommended for severe myopia, with some cardiovascular and pulmonary diseases.

Weights create additional load during training. Attach them to your ankles to increase the effectiveness of your exercises and to tone the muscles of your legs, buttocks and abs. This type of fitness equipment is great option for working out at home when you don't have access to the machines in the gym.

Why use leg weights

Weights will increase calorie expenditure and strength in the main leg muscles: calves, quadriceps, and rear surface hips.

Some exercises also work out the muscles of the abs and buttocks. With this fitness equipment, home workouts will become more challenging and effective.

Leg weights weighing 0.5 to 1.5 kg increase oxygen consumption during exercise by 5-10% and heart rate by 3-5 times compared to resting.

What can be achieved by regularly exercising with leg weights?

Increase overall endurance. Adding weight forces you to make extra efforts and positively works on the cardio system.
Tone up your legs. Exercises without weights are useful on their own, but if you want to increase the effect, you need to add more load to make the leg muscles work more productively.
Burn more calories. To train with weights will require more effort, it will force the body to use more energy.
Regulate the load. By gradually increasing the weight of the weights, you will avoid adaptation to the exercises, this will allow you to form strong and beautiful muscles legs.

You will get the greatest benefit from using leg weights in your workout by making slow, controlled movements during exercise.

Perform the complex every other day: 3 sets of 10-12 times for each exercise. Keep tension in the abdominal muscles and avoid sharp swings of the legs in the joints.

Lying leg raises on the floor

Workout exercise lower press. For beginners, it can be done by lifting the legs one at a time. In this case, the working leg is on weight throughout the entire set.

Lie on your back, stretch your arms at your sides. Raise your legs 15 cm off the floor. For back problems, place your palms under your buttocks to relieve tension in your lower back.
Raise both legs in a smooth motion so that they form a 90-degree angle with the body.
Lower your legs slowly, but do not touch the floor with them.

From the same starting position, do the “scissors” exercise, alternately spreading and crossing your legs. At the same time, they must be on weight at all times.

Twisting bike

The exercise works the entire abdominal area.

Lie on your back. Bend your knees at a right angle so that your shins are parallel to the floor. Place your palms on the sides of your head.
Reach your right elbow towards your left knee, while straightening your right leg parallel to the floor.
After a short pause, return to the original position and make a similar movement with your left elbow, straightening your left leg at the knee.

Mahi in emphasis

Isolation exercise for the gluteal muscles.

Get down on all fours. Hands should be directly under the shoulders, hips are perpendicular to the floor.
Raise your right leg towards the ceiling, keeping it bent at the knee. Try to keep your back straight, do not bend at the waist.
Hold for a second and lower your leg to the starting position.
After completing a series of swings with one leg, do the exercise with the other leg.

Lying hip abduction

This exercise is done in two versions. Pulling the leg out strengthens outside hips and buttocks, abduction inward works out the inner surface of the thigh.

Lie on your left side, bend your right leg at the knee, foot on the floor. Stretch the left leg along the body so that the right leg does not interfere with its movement. The inner side of the thigh is turned towards the ceiling.
Lock the right knee, lift the straight left leg to the maximum possible height.
Hold the leg in the top position and slowly lower.
Do 2-3 sets with each leg.

To exercise on the outer side of the thigh in starting position on the left side, use the right foot. It should be straightened and fixed at the knee, fingers turned forward. Raise and lower your leg slowly without sudden movements.

leg extension

Exercise to work out the quadriceps femoris.

Sit on a chair with your feet on the floor. You can hold onto the seat with your hands.
Raise your right foot and stretch your leg forward, extending it at the knee.
Stop the movement in a slightly bent knee position and hold the leg for 2-3 seconds in this position. The thigh should be tense.
Slowly lower your foot to its original position, but do not touch the floor.
Repeat the exercise on one leg, then switch to the other.

efficient this exercise will be only with preliminary fatigue of the muscles of the legs. Sit down as much as you can in one approach, and then proceed to the implementation.

Standing hip abduction

This exercise involves the thigh muscles and the “riding breeches” zone.

Stand with your right side to the chair, you can hold the back with your hand for balance.
Controlling the movement, lift your left leg to the side as high as you can.
Hold your leg and slowly lower back.
Do sets with your left leg, then switch sides and do the exercise with your right leg.

Modify the exercise by doing the standing back leg kick in the same manner. Do not bend in the lower back, the exercise must be performed by contracting the thigh muscles.

Elements of step aerobics

These exercises for contraction and stretching of the anterior and back muscles hips.

Straighten up, put your hands on your belt.
Alternately, with each foot, slowly step in place, pulling your leg up. The thigh is parallel to the floor.
In the upper position, hold your leg and also slowly lower it.

From the starting position, do hip extensions back. Bend the leg at the knee, pull the foot towards the buttock. In this case, the thigh remains in its original position. More exercise step aerobics, see.

Leg weights are used to increase the load. They are especially popular among men and women who prefer fitness for body shaping.

Weights are of different types. For example, cuffs made of synthetic material, inside of which sand is poured. Cuffs are sold equipped with pockets where metal plates are placed.

To tone the muscles of the thigh, calves, buttocks, it is permissible to use dumbbells, the Butterfly simulator. Expander is widely used for, sold in the store sporting goods. Plus, the equipment is cheap.

Large weights are designed for men doing endurance exercises. Equipment is more commonly used professional athletes, behind a short time striving for results. Exercises with leg weights are designed for people who choose fitness, remove fat from the buttocks and thighs.

A special program consists of exercises that correct the figure, strengthening the buttocks and inner part hips. Using additional loads, it is possible to remove fat, make muscles elastic. Average weight weighting materials with bulk fillers ranges from half a kilogram to two.

For classes, weighting agents with removable plates made of metal are used. The prerogative is the ability to remove unnecessary plates or add missing ones. Such equipment can weigh up to sixteen kilograms, designed more for men.

Bulk weighting agents are suitable for people who prefer fitness at home. For 10 workouts, there are, on average, fifteen repetitions. To remove fat from the hips and buttocks faster, it is allowed to increase the number of repetitions.

Stand up straight, jump in a sumo pose;
Get up, swing your leg to the side.

Do the same exercise for the second leg.

Rest on the floor with your palms, put your hands at a right angle. Shoulders are straight;
Raise the bent leg up.

Taking the leg to the side:

Bend the leg at a right angle;
Take aside. Performing the exercise, it is better to take your hands to the sides. You are allowed to use dumbbells.

Retraction of a straight leg:

The knee is on the floor, the second leg straightens and goes back.
The straightened leg must be raised high, do not bend the knees.

Leg circles:

lie down on left side, right hand holds his head;
Raising your right leg, make a circular motion.

Lie on your back with your spine straight;
Bend the left leg, rest the right foot on the floor;
Raise the right leg, straighten;
While continuing to hold the leg, try to raise the pelvis.

Exercises using barbells, dumbbells

Previously, it was believed that power equipment was intended exclusively for men. Now women are no less likely to use barbells and dumbbells. It is better if the classes are held according to a specially designed program.

The training program is developed taking into account the state of health and body structure. Such workouts are best done in a fitness club, under the supervision of a trainer, avoiding the chance of getting a hip injury.

Using an expander for classes

Expanders are a type of equipment that creates opposition between the muscles and the simulator. Most often used for stretching at home or in a fitness club.

The expander is made rubber, springy, tape, elastic. The exercise program using an expander for women is different from the set of exercises for men, it is aimed at other muscle groups.

Expander for physical activity especially suitable for men, noticeably strengthens the muscles of the legs.

Exercises using the simulator:

For the first exercise, an expander with tubes and handles is suitable. Take him top grip for the handles. Straighten your back. Take a deep breath while squatting. Spread your legs slightly, raise your arms. Exhale to rise.
For the exercise, an expander that can be attached to the wall is suitable. Attach the latch, then move away from the wall, about half a meter. Hold the expander with an overhand grip. Tighten the muscles of the body, put your hands behind your head. When exhaling, we stand on our toes, while inhaling we lower ourselves onto the foot.

Using the simulator "Butterfly"

The butterfly trainer is not as popular as its predecessor, in the form of a tape with handles attached to the ends. The shape resembles an infinity sign, slightly bent in the middle. The body is covered with rubber, does not press when taken by hand.

The "butterfly" simulator has a democratic price; you don't need an excess of space to work with it. "Butterfly" is considered a popular and convenient simulator for fitness exercises. If you systematically use the equipment, it will be possible to remove fat from problem areas in a short time.

Let's give examples of fitness classes with the "butterfly" simulator. Total time training is about half an hour. Classes are performed systematically a couple of times a week. It is better to start the complex with a warm-up. Finish shown.

The simulator is designed to strengthen different muscles, including the muscles of the buttocks and thighs. Repeat the exercise perhaps forty times. The break between exercises is no more than 30 seconds.

Classes are performed in two sets or more. With long workouts, the number of repetitions rises to 400. Athletes with experience advise using knee pads during classes, in some exercises with the butterfly simulator, the load falls directly on the knees, sometimes bruises appear.

A set of exercises:

Lie down, turn on your side, resting your head on your hand. "Butterfly" opens its wings towards the feet, touches inside hips. Squeeze your legs so that your knees can touch each other. Then we put the legs in the same position. The exercise is performed 40 times for the right, left leg.
The second exercise using the "butterfly" simulator: get down on your back, slightly bent legs spread to the sides. Clamp one wing between the legs. Take the second wing with your hands so that the simulator opens down. We raise our legs when exhaling, squeezing the wings of the "butterfly", with our knees touching the chest at the same time. Legs straighten when inhaling.

If you use the simulator systematically, the fat will go away in about a month. The thigh muscles are tightened, the stomach becomes smaller. The butterfly expander is often used in the morning during a warm-up.

Addition to basic exercises with weights

allowed to do additional fitness exercises specifically for the hips, calves, buttocks:

Sit on your side, straightening your legs. Support your head with your palm. Do not forget to attach inventory to the calves. You need to raise your leg quickly, lower it slowly. During exercise, it is important to monitor your breathing. You need to inhale the air when raising the leg, exhale when lowering it. There are many variations of this type of exercise. It is permissible to bend the legs at the knees, pull the feet away from you, or vice versa, point forward. In addition to weighting agents, it is possible to connect the calves elastic band or place a butterfly expander between the hips, which, thanks to the efforts of the muscles, compresses the hips.
Additional, helping to tighten the outer part of the thigh, remove fat. Connect the calves with an elastic band or an expander. In a vertical position, placing your hands on your waist, take your leg first to the side, then forward and back. Do the exercise slowly. The intervals must be observed.

Many weighting agents have been developed different kind and quality. Those who want to remove excess fat and put the figure in order continue to use dumbbells, an expander, and other types sports equipment. Professionals in the field of sports and medicine emphasize that in order to maintain health and successful weight loss, an individual program must be developed.

The main goal of training is to strengthen the body, keep the body in good shape.