So, your muscles look good in the mirror. However, they have one "inconvenient" secret: they really don't know how. They have neither deft gymnastic coordination, nor the ability to effectively break through a cannon volleyball serve ... In short, one empty props in the manner of a cardboard theatrical scenery. Well, how to be here? It is necessary to engage in the development of the so-called. functional strength. This is exactly the same muscle strength that helps us in life. It is fundamentally different from "dead" strength, which is aimed at performing aimless strength exercises. Think for yourself, how many times a day do you have to perform movements that copy the bench press or bent over rows? That's it! Sometimes highly specialized strength training takes the athlete so far away from real life that he loses the skill of simple movements and is not able to tie his own shoelaces without someone else's help.
The first step is to teach your legs to work in dynamic mode. Before, all you did was squat in one place. Meanwhile, the main function of the legs is the movement of a person in space. The legs perform this task in tandem with the abdominal muscles. If this connection is mismatched, you become a clumsy seal. To improve, you need a "treadmill". True, with one important amendment: the plug must be pulled out of the socket. From now on, your legs themselves will be the "engine" - the running belt. Your legs will not take up strength without that, and unusual exercises will add running coordination to them. Very soon you will become a bullet to run around any playground, and no one will keep up with you!
"WALKING" ON POINT
Get into a straight-arm push-up position, as you would for a floor push-up. Put your feet on the disabled "treadmill". Move one foot forward, put your toe on the running band and straighten your leg, turning the band back. Repeat the movement with the other leg. Do the exercise in the style of "intervals": 60 sec. - fast pace, 30 sec. - moderate pace.
"WALKING" FORWARD
Grasp the side handles and begin your “walk” by turning the treadmill with the power of your legs. Do an exercise in the style of "intervals": 60 sec. - fast pace, 30 sec. - moderate pace.
"WALKING" BACK
Stand on the "treadmill" with your back forward. Grasp the handlebars and begin to "walk" backwards, turning the running belt with the strength of your legs. Keep your back straight. Do the exercise in the style of "intervals": 60 sec. - fast pace, 30 sec. - moderate pace.
NOTES
A set of these exercises can replace "interval" aerobics for you. Do the exercises in a circular manner one after another. Do 6-7 circles per workout.
Want to strut in high heels like you're wearing comfortable sneakers? There are exercises that train the sense of coordination and the ability to maintain the balance of one's own body. The mini set below was designed by former New York ballet dancer Rachel Piskin. By doing these exercises, you will have everything you need for a graceful flying gait.
Even ultra-high heels will not interfere with your balance. The exercise must be repeated 20 times on each leg. Then change position. As an auxiliary element, you will need a meter-long elastic bandage or a stretch stocking.
"Elevator"
Stand up straight, place your heels together, spread your toes apart. Wrap an elastic bandage around your palms. Position both hands straight in front of you. Make sure they are parallel to the floor. Start spreading your arms to the sides, simultaneously lifting both heels off the ground to the maximum possible height. Lowering your heels, bring your hands to the starting position (in front of you). 
"Tightrope"
The ends of the elastic bandage still remain wrapped around each palm. Raise your arms to chest level, parallel to the floor. Take a good lunge forward with your left foot. Then, in a lunge, bend both knees and lift your heels off the ground. This is followed by the simultaneous work of the arms and one leg. Spread your arms to the sides, straightening your back and lowering yourself onto your right heel. Repeat twenty times, then step forward with your right foot. In this case, the left heel should be lowered. 
"Balancing Tightrope Walker"
When performing this exercise, you do not need to spread your arms to the sides. Let's lift them up. Therefore, wrapping an elastic bandage around the palms, leave a small distance. Make sure that the tension is maximum, stretch your arms forward at chest level. Take a big step with your left foot and bend both knees again. Just like in the previous exercise, lift both heels off the ground. Now comes the most difficult part: the simultaneous work of the arms and legs. 
This is how you can improve your own coordination. Straighten your knees, standing on your toes. The heels should not touch the floor. Raise your arms up with each stretch. After 20 reps, switch legs.
"Flying Eagle"
Performing the final exercise of the complex, the elastic band does not need to be wrapped several times around the palms. It is enough just to take both ends of it. Stand with your left foot right in the middle of the bandage and lower it to the floor. Turn the toe 45 degrees to the left. Then slightly bend your left knee, and take your right leg back as high as possible. Touch the floor with only your fingers. Hands in the starting position should be at the level of the hips. 
Now stretch the ends of the ribbon to the sides, imitating the flapping of the wings of an eagle. At the same time, your buttocks will work. Raise your free leg back. When lowering the leg, only touch the floor with your toes. At the same time, bring your hands to the starting position (down to the hips). The fourth exercise perfectly strengthens the gluteal muscles and contributes to the development of body balance.
The only true way to improve your appearance, developed in the history of mankind and tested by many generations, is physical exercise. But many of us do not really believe in the effectiveness of physical exercises, they say, they are too simple, or they cannot overcome laziness, inertia, the habit of immobility. Do you want to become more beautiful? Do you want to correct the flaws in your figure? Then decide what you need to focus on first, and start ... for example, with physical exercises for the legs.
Physical exercises for the legs.
When you stand, walk, sit - keep very straight, trying to stretch, as it were, to grow up. At first it is tiring, then you get used to it, and then every step you take imperceptibly and naturally becomes a physical exercise. When the muscles of the legs are sufficiently and evenly strengthened, the redistribution of muscle loads will put the bones of the legs in a more correct position and the shape of the legs will be corrected.
That is why, surprising as it may seem at first glance, almost all leg exercises are universal. Full legs become slimmer, thin ones get fatter. Physical exercise tightens stretched and relaxes shortened leg muscles, so with patience and perseverance, even slight curvature can be reduced. In addition to physical exercise, walking, dancing, swimming, skiing, skating, ball games, especially basketball are useful for the legs.
Perform physical exercises at a fast pace, at first 3-5 times each, then gradually increase the load. During gymnastics, do not hold your breath - breathe freely, pay more attention to exhalation than to inhalation.
You need to do it daily, preferably 2 times a day
best barefoot on a rug.
Do not despair if the results are long in coming: classes are designed for many months. Be persistent and patient.
We offer several sets of physical exercises, from which you can choose the most suitable for yourself.
1st COMPLEX.
1. Lie on your back, hands on your belt, bend your leg at the knee, straighten it up so that it is completely straight, bend again and lower it. 20 times with each leg in turn.
2. Stand straight, feet together. Bend over without bending your knees, and try to clasp your ankles with your hands. Straighten up. 20 times.
3. Sit down, rest your hands on the floor behind your back, raise your straight leg up, take it to the side, up again and lower it. 10 times with each leg in turn.
4. Sit down, bend your legs at the knees and pull them up to your chest. Lie on your back and sit down again. 25-30 times.
5. Put your foot on a chair, hands on the back of your head. Bend and unbend the leg at the knee, then change the position of the legs. 20 times with each leg.
6. Stand straight, legs together. Rise on your toes and lower on your heels. At least 30 times.
2ND COMPLEX.
1. Lie on your back, stretching your arms along the torso. Bend and unbend the joined legs raised up at the knees. 20 times.
2. Lie on your back, arms along the body, put your palms under the coccyx. Counter movements up and down with straightened legs - "scissors". 20-30 times.
3. Stand, bend one leg at the knee, raise it, clasp the knee with your hands and make circular movements with your foot: 10 times from left to right and 10 times from right to left. The same with the other leg.
4. Standing on all fours, lift up alternately 20 times one or the other straightened leg.
5. Squat on toes, hands on knees. Crouching, turn your knees to the left and right. 10-12 times.
6. Run in place on your heels. 45 sec.
3rd COMPLEX(complicated).
1. Lie on your back, hands on your belt. Stretch your legs, lift them low above the floor with tension and make 18 springy movements up and down. 2 times.
2. Lie on your back, arms to the sides. Bend your knees and lower them either to the left or to the right, 10-12 times alternately in each direction.
3. The position is the same, the legs are extended, Slowly, with tension, alternately pull the socks towards you, then away from you. Pull the toe of the left foot towards you, at the same time pull the toe of the right foot away from you, then vice versa. 30 times.
4. Lie on your back, hands under your head. Straight legs with springy movements slowly raise to an angle of 45 degrees and also lower with springy movements 8-10 times.
5. Lie on your stomach, arms along the body. Raise the torso and head, and press the legs to the floor, bend in the back and lower back. 10-12 times.
6. Walking around the room 35-40 seconds, accelerated - 35 seconds, running - 35 seconds, walking - 40 seconds, walking on toes - 35 seconds, walking on heels - 35 seconds, walking on the whole foot - 40 seconds.
7. Stand facing the wall, legs apart, raise your hands up, rest your palms against the wall, bend in your back and turn your body left and right. 12 times in each direction.
8. Self-massage. Bend your legs. Stroking, rubbing, patting, shaking and stroking the thighs again, then put the foot of the left leg on the right knee and massage the lower leg. Change the position of the legs.
9. Stand up, feet together, hands on the belt. Spread your legs to the sides, rearranging either your heels or your socks, sliding your feet along the floor. 20 times to the left and 20 times to the right.
10. Walking on toes and running on toes. 1 min.
If the legs are straight, but very full or, conversely, thin, the following physical exercises are also useful in addition to those mentioned.
IF THE LEGS ARE FULL: stand in front of the wall, rest your palms on it and lift the straightened leg to the side without stretching the toe. Repeat 20 times with each leg. Do at least 1-2 times a day.
Extra massiveness can be removed if you jump over a rope, walk alternately on your toes, then on your heels and, of course, run, ski and skate.
IF THE LEGS ARE THIN: put your feet together and squat on your toes 2 times a day, 20 times. Starting position - legs together, hands on the belt, on the toes, perform springy movements 100 times 2 times a day.
Thin legs will get a more beautiful shape if you walk a lot, ride a bike, do exercises that imitate cycling.
CROOKED LEGS(resembling the letter 0) is more difficult to fix, but even here you can achieve a lot if you persevere in figure skating, skiing, gymnastics, swimming.
Useful for crooked legs (except those indicated) and the following physical exercises:
1. Get on your knees, spread your socks and sit on your heels or on the floor between them.
2. Put your legs apart and squat, connecting your knees.
3. Sit down, stretch your legs and quickly, sharply turn your feet with your toes outward, straining the muscles of your legs.
IF THE LEGS ARE X-SHAPED, we advise you to ride a bike more: if possible, then ride a horse, swim breaststroke, ski, jump, run. It is useful to sit down in a Turkish way and rise without the help of hands.
How many times during the day do we sit down and get up again, walk, climb stairs, carry heavy bags, finally, have to stand in lines or public transport?? Naturally, by the end of the day, our legs are literally buzzing with fatigue and almost refuse to move. Many people would like to have healthy, beautiful and hardy legs, and this can be achieved with the help of specially selected exercises.
MirSovetov will name only a few reasons why it is necessary to do exercises for the legs. The first and most important of them is, of course, taking care of the health of the legs, in particular, the prevention of osteoarthritis of the knee, varicose veins and many other equally pleasant diseases. In addition, regular exercise that strengthens the muscles of the legs brings great benefits to the whole body, significantly improving metabolism. The result - you give to your feet, and it is burned from the whole body. And, of course, specially selected exercises make the legs not only strong and healthy, but also beautiful, helping to cope with excessive fullness or, conversely, build muscle tissue on too thin legs.
Leg exercises
Unless otherwise indicated, repeat each exercise 5-6 times for the first month, then 10-15 times thereafter. In classes, the main thing is to maintain regularity. Do each exercise slowly, calmly - this way each muscle is better worked out.Exercise 1. Walking in place
Walk in place for 2-3 minutes, raising your knees high. Exercise 2. Stretching the legs
Starting position: lying down, hands behind the back. With an effort, stretch your left leg and pull the sock towards you. Repeat the exercise for the right leg, and then stretch both legs at the same time.
Exercise 3. Pressing the legs
Starting position: lying down, hands behind the back. Press your legs as close to the floor as possible, and then relax them, bending your knees slightly. Repeat the exercise.
Exercise 4. Pull socks
Starting position: lying on your back, legs straight, arms spread apart with palms to the floor. Slowly, with effort, pull your socks first towards you, and then away from you. Complicate the exercise by slightly raising your straight legs.
Exercise 5. Freeze with raised legs
Starting position: lying on your back, hands under your head. Raise your legs at a 45° angle, stretch your toes and hold in this position for 5 seconds and lower them. Slowly bend your legs, gradually pressing them to your stomach, and also slowly straighten them. Slightly raising the body, freeze in this position for 5 seconds, and slowly lower it.
Exercise 6. "Pistol"
Starting position: standing with your left side at the table. Raise your straight right leg forward and sit down on your left leg as low as possible. MirSovetov draws your attention to the fact that the entire foot should fit snugly on the floor without coming off. Turn to the table with your right side and repeat the exercise for the other leg.
Exercise 7. "Bicycle"
Starting position: lying on your back. Raise your legs at a 45° angle and do the movements that mimic the process of riding a bicycle, first forward and then in reverse. Repeat the exercise, slightly falling first on the left, and then on the right side. Repeat 15-20 times for each position. Exercise 8. "Scissors"
Starting position: lying on your back. Raise your legs at an angle of 45 ° and spread them alternately to the sides and crosswise, lying first straight, and then, similarly to the previous exercise, alternately, slightly falling on your side, left and right. Repeat 8-10 times for each position.
Exercise 9
Starting position: lying on your back. Raise your bent knees up and sharply straighten them, and then bend them again. Do the exercise 8 times.
Exercise 10. We spread our knees from a sitting position
Starting position: sitting on the floor. Your task: to move and push apart the legs bent at the knees, while holding them with your hands with force
Exercise 11. We spread our knees from a prone position
Starting position: lying on your back, bent legs apart slightly wider than shoulders. Alternately connect your knees and spread them apart. Repeat, closely connecting and spreading your legs as far as possible.
Exercise 12
Starting position: sitting on the floor, straight legs extended forward. Tilt your torso, trying to touch your straight knees with your chest. Do 6-8 tilts. After completing the set of exercises, please your legs with a light self-massage. To do this, lightly massage the surface of the legs in the direction from the fingers to the pelvis, performing the massage in the following sequence: stroking, rubbing, kneading and stroking again. MirSovetov reminds: the lymph nodes located in the groin area and under the kneecaps cannot be touched! And there are contraindications to shin massage: thrombosis and other similar diseases.
It is also useful to supplement the complex with elements: for example, immediately before going to bed, douse your feet with cold water and, without wiping, go to bed. Such a simple procedure not only beneficially relieves fatigue from the legs, but also improves sleep. Of course, you should start gradually, at first just moistening your feet with your hands soaked in cold water.
Gymnastics for the legs
How often we do not have enough time to regularly perform complex gymnastic complexes. However, while busying around the house, you can simultaneously do simple exercises for the legs. Of course, they will not bring a stunning effect, but they will completely help to relax tired legs. MirSovetov brings to your attention several examples of such exercises: Turn on your favorite music and, while doing housework, dance to it with pleasure.
If you need to get something from the bottom shelf of the closet, sit down slowly, trying to keep your back straight. If, on the contrary, the thing you need is on the top shelf, stand on tiptoe and stretch as high as possible.
Resting on the sofa in front of the TV, bring your left foot over your right and stretch your left toe up as far as possible. Change legs. Now you should redirect the effort of the muscles of the thighs and buttocks, feel how they tightened. Hold the muscles in this state for up to 10 seconds and relax again. Repeat these exercises until you feel a pleasant warmth in your legs.
Remember: only constant care of your feet will help you to keep their health, strength and beauty for many years!
Beautiful, healthy legs are the result of proper care and rational physical activity. However, the modern pace and, on the contrary, a sedentary lifestyle can interfere with this. Let's get acquainted with for adults and children. Exercise will help relieve pain, strengthen muscles and correct flat feet. And this does not require special props.
Stretching
Gymnastics for the legs must begin with stretching. It is recommended for muscle cramps, as well as a warm-up, as it reduces the risk of injury when performing a strengthening complex, and helps prepare the body for exercise. Stretching should start from the feet, slowly rising up.
Exercise #1
Stand facing the wall at a distance of one meter. Stretch your arms out in front of you, slightly tilting your body. Now take turns lunging with your left, then your right foot. Slowly, keeping your heels off the floor. Hold for 15 seconds. Feel the stretch in your ankle muscles and ligaments. Perform the exercise 10 times on each leg. Breathe freely.
Exercise #2
Now you should pay attention to the hamstring. For its stretching, a fold is best suited. Sit on the floor, stretch your legs in front of you, and as you exhale, slowly lower yourself down. Try to keep your chest touching your knees. To do this, keep your back straight. Hold in the crease for 10 seconds. On inspiration, you can return to the starting position. You can strengthen the stretch by pulling the toes of the feet towards you as much as possible. Repeat the exercise 9 more times.
Exercise #3
There is a good exercise for the legs that allows you to simultaneously relax the lower back and gently stretch the thigh muscles. To do this, lie on your back. Pull your legs in turn to your chest, lingering in position for a few seconds. Breathe freely. Repeat the exercise 5 times on each leg.
Then pull up both legs and just lie there for 30 seconds. At the same time, alternately stretch one or the other leg. The number of repetitions is arbitrary.
strengthening
Strengthening gymnastics for the legs allows you to keep your muscles in good shape, increases their endurance.
The simplest calf pumping exercise is calf raises. To do this, stand up, fix your hands on your belt. Place your feet at shoulder distance. Inhale, and as you exhale, slowly rise on your toes as high as possible. Hold this position for a few seconds, and as you inhale, return to the starting position. Repeat 10 times. To complicate this exercise, you can walk on your toes around the room for 5 minutes, slightly bending your knees.
The best exercises for strengthening the thigh muscles are lunges and squats. The effectiveness of the first depends on the depth. From the starting position, inhale while lunging, first on the right leg, while exhaling, return to the starting position. Do the same on the left leg. Do 10 repetitions. Remember the position of the arms and legs in gymnastics. For high-quality performance, it is better to keep your hands at your sides. Do not twist your foot too much to avoid sprains and loss of balance.
Squats are a versatile exercise. They strengthen not only the muscles of the thighs, but also the calf and gluteal muscles. Efficiency is higher from an incomplete squat. Place your feet shoulder-width apart. And as you inhale, lower yourself so that when you bend your leg, your thigh and lower leg form a right angle. As you exhale, return to the starting position. Repeat squats 15 times.
For vessels
Violation of the blood vessels can cause pain in the legs. Gymnastics can solve this problem. There are two simple, but very effective exercises. They are allowed to be performed without getting out of bed.
Exercise 1
Vibration will help normalize blood circulation. After waking up, raise your legs and arms up and make small and frequent shaking movements with them for two minutes. This helps not only to perform vibromassage of capillaries, but also contributes to the redistribution of lymph, which removes toxins from the body.
Exercise 2
This exercise is called "goldfish". Take a lying position. Keep your legs together, and put your hands on your neck, at the level. Raise your head and pull your socks towards you. In this position, make vibrating movements with your whole body. It helps relieve spasm of nerves and improve blood circulation.
For joints
An imaginary bicycle can also be useful for joints. Lie on your back, put your hands under your lower back. Raise your legs up and imagine that you are pedaling. Do 10 turns forward and the same back. Exercise not only increases the flexibility of the knee joints, but also improves the functioning of blood vessels.
It is also possible to increase the mobility of the pelvic bones and ligaments, thanks to gymnastics for the legs. Arms and thighs are perpendicular to the floor. As you inhale, pull your right knee closer to your chest, and then as you exhale, take your leg back so that it is parallel to the floor and forms a straight line with your spine. Repeat 10 times on each leg.
A more difficult option may be to raise the legs at the same time. Take a supine position. Place your hands under your buttocks. As you exhale, raise your legs behind your head. On an inhale, return to the starting position. The toes are stretched. Repeat 15 times. This exercise also helps to pump up the lower press, eliminate congestion in the small pelvis. Remember that bent legs make gymnastics easier and less effective. Therefore, try to strictly follow the technique for performing the element.
Feet
With flat feet, spurs, varicose veins, gout, swelling and even migraines, it is recommended to perform “wipers”. Lie on your back, keep your arms at your sides. Legs are straightened. The fingers move back and forth. Bending should be maximum so that the tension of the entire foot is felt. Repeat at least 10 times.
Therapeutic gymnastics for the legs with the same effect includes the “fist” exercise. Take the same position as in the previous element. Squeeze your toes as much as possible, then also spread them strongly. Follow the rhythm while doing it. The number of repetitions is arbitrary.
Complex for children
Gymnastics for the legs for children is playful. It is also aimed at warming up joints, strengthening muscles, treating and preventing various diseases.
The first exercise of the children's complex is game squats. As if showing a large object, let him stretch his arms up, and to indicate a small one, he crouches. To help the baby, you can use a gymnastic stick, which he will hold on to. The number of repetitions is 5-7 times.
An excellent blood circulation and strengthening of children's legs are "solar jumps". To begin, let the baby take a standing position, legs together, arms on the sides. At the first clap, let him jump, legs and arms apart. Another cotton is the starting position. To increase interest, you can jump to music or to a counting rhyme.
All children love to imitate animals, insects, birds. You can use it for health purposes. Let the child imagine that he is a bug that lies on its back and dangles its paws. Not only the legs are included in the movement, but also the arms. This is a kind of alternative to an adult bike.
With flat feet
Gymnastics for the legs with flat feet in children has many exercises. The most effective are rolls from toes to heels and vice versa. Let the baby take a standing position, put the handles on the belt. First, the emphasis is on the heels. Fingers stretch up as much as possible. Then follows a roll on toes. Repeat 5-7 times.
This is interesting:
- Leg exercises are best done in the morning after waking up. In this case, the quality and pace will be higher.
- Before going to bed, it is useful to make a warm foot bath of sea salt and chamomile decoction to relieve tension.
- After gymnastics for the legs, it is recommended to do a massage. If it is not possible to contact the master, you can try self-massage. You should start from the feet, gradually rising to the hips. There is no need to use force or rubbing. It is better to massage the feet with the thumbs, paying attention to its bend. It is advised to act on the calves and thighs with light circular movements. Also, a vibrating massager can provide pleasant sensations and relaxation.
When choosing exercises for children's gymnastics for the legs, it is necessary to take into account the age of the baby. This article provides universal exercises designed for ages from 3 to 5 years.
