Which female legs considered beautiful? First of all, attention is paid to such parameters as the length and harmony of the legs. If the legs are proportional to height and not burdened big amount fat, then in the absence of pathological deformations (curvature), these legs can already be called beautiful.
However, you can make them even more beautiful. Today, “sporty legs” are in fashion. Even top models now prefer not to sit on strict diets, but spend a lot of time in the gym. Indeed, by today's standards, embossed legs with developed muscles(in moderation, of course).
Beautiful legs should have volume in the lower leg area. The calves should be filled, the front side of the thigh should be strong and rounded, and the inner side should be taut and elastic. Relief, roundness, elasticity and tone help to achieve exercises for the legs.
Exercises for beautiful legs should be performed regularly - at least 2-3 times a week. It is advisable to purchase dumbbells of at least 1.5-3 kg each. For some exercises, leg weights can be used. You will also need a fitness mat.
The proposed complex includes exercises to work out areas that form the beauty of the legs: calves and lower legs, quadriceps, inner and outer thighs. If the legs are thin, then thanks to the exercises they will acquire the desired roundness. full legs become clearer and firmer. Bonus: By doing some of the above leg exercises, you will simultaneously engage, which will strengthen and round them.
A set of exercises for beautiful legs
Standing leg exercises
Leg exercise 1. Let's start with the calves and drumsticks.
Initial position: stand up straight, leaving a distance of 10-15 cm between the feet. In the hands of a dumbbell.
Performance: at the expense of times, slowly rise on your toes, keeping your back straight. The arms do not move, but continue to hang freely along the body. On the count of two, lower your feet to the floor. Rise again and fall again. Repeat about 30 times. It is important to do the exercise slowly, concentrating on the sensations in the calf muscles.
To increase the load on the calf muscles, the heels are not lowered to the floor, but left a couple of centimeters above it.
Leg exercise 2. Another exercise to work out the calves. It is similar to the previous one, but is performed while sitting.
Initial position: sit on a low chair, bench or fitball (with a fitball, efficiency will increase, because you have to maintain balance). The distance between the feet is 10-15 cm. The knees are bent at a right angle, the hips are parallel to the floor. Put your hands with dumbbells on your knees.
Performance: at the expense of times, tear off the heels from the floor, raising the legs on the toes. The knees should rise as high as possible. On the count of two, lower your heels to the floor. Perform slowly and smoothly. Repeat 40-60 times, dividing this amount into 2 sets.
Leg exercise 3. This exercise is effective for calves, thighs, and buttocks.
Initial position: stand up straight, spread your legs as wide as possible, spread your socks to the sides and do a deep squat. Ideally, the thighs should be parallel to the floor, with the knees bent at a right angle. Put your hands on your belt.
Performance: at the expense of times, tear off the heels from the floor, transferring the legs to the socks. In this case, the squat position is maintained. On the count of two, lower your heels to the floor. Repeat calf raises without leaving the squat position. Do 30-40 calf raises, dividing this number into two sets.
The exercise should be performed slowly, but rhythmically, with strength and concentration on the sensations in the muscles of the legs.
Leg exercise 4. These are side lunges, useful for the muscles of the lower leg, front and inner thighs, buttocks.
Initial position: stand straight, feet shoulder-width apart, hands on the belt.
Performance: at the expense of times to lunge at right side, bending the right leg at the knee and transferring the weight of the body to it. Make sure that the leg is bent at a right angle - in no case should the knee go beyond the toe of the leg. Left leg when lunged to the right side, it is fully extended.
The lower you squat in a lunge, the greater the benefit. If you are doing the exercise with dumbbells, then when you lunge, bend down and touch the floor with dumbbells held in your hands.
Having made a lunge to the right side and transferring the weight to the right leg, you need to withstand a short pause of 1-2 seconds and return to the starting position. Repeat the same lunge for the left leg.
Alternate lunges to the right and left. Do a total of 15-20 lunges in each direction.
Leg exercises on the mat
Leg exercise 5. Let's move on to the inner thigh.
Initial position: lie on your side. Put your head on an outstretched hand or lean on and support your head with your hand. Bend the leg located on top and bring it forward, placing it in front of you. In this case, the body is a straight line. Point the toe of the lower leg towards you.
Performance: on the count of times, slowly raise the lower leg, on the count of two, lower it. Raise as high as possible. This should be done slowly, smoothly, tensing the muscles of the working leg. To increase the load, do not put your foot on the floor when lowering.
The number of repetitions depends on your body. The exercise should be done until a burning sensation appears in the muscles of the inner thigh of the working leg. After that, you need to lie on the other side and repeat the exercise for the second leg.
Leg exercise 6. Another exercise for the inner thigh.
Initial position: put a chair and lie on your side so that your feet are under the chair. Place your top leg on the seat. Pull the toes towards you.
Performance: lift the leg located under the chair. The body is exactly on its side - in order to maintain balance, it is necessary to strain the press. Lifts should be done slowly, with tension. Perform until burning in the muscles of the inner thigh of the working leg. Then change position and repeat the exercise for the other leg.
Leg exercise 7. This exercise is called "Scissors", it strengthens the muscles of the legs and lower abs. Particular emphasis is placed on the muscles of the inner thigh.
Initial position: lie on the mat with your back down, put your hands under your buttocks with your palms down, tear your shoulders off the floor and raise your legs to a height of about 30 cm, stretching your socks.
Performance: while holding the starting position, cross the tense legs. First one leg is higher, then the other, that is, the legs cross alternately.
The crossings are done vigorously and rather quickly, but with tension and strength, and not easily and gently. Legs and abs are tense all the time. Make about 60 crosses, dividing this number into two approaches.
Leg exercise 8. Now work on the outer surface of the thigh.
Initial position: lie on your side, lean on.
Performance: lift the top leg. The main attention is concentrated on the muscles of the outer surface of the thigh of the working leg: lifts must be done slowly, with tension, feeling a burning sensation in these muscles. Do 30-40 lifts and repeat the exercise for the other leg.
Leg exercise 9. And one more "Scissors".
Initial position: lie on your back, stretch your arms along the body. Raise straightened legs so that they make almost a right angle with the body. Pull out the toes.
Performance: slowly reduce and spread tense legs, slightly cross when reducing. Spread your legs as wide as possible. First, approximately 30 dilutions are made with the toes extended. Then you need to pull the socks towards you and make another 30 crossings. You should concentrate on the muscles of the inner and outer thighs (when reducing - on the inside, when breeding - on the outside).
Leg exercise 10. This exercise is to complete the complex for the legs.
Initial position: lie on your back, raise your straight legs to a comfortable height.
Performance: just shake your raised legs as if you want to shake off drops of water from them or relieve tension after a heavy load.
Shake for so long until you get bored. Alternate small and large shaking, fast and smooth.
How useful is this exercise? This is a rhythmic massage that improves microcirculation and lymph flow. When shaking, lymph outflow occurs - this relieves the legs of edema and. Muscles receive more nutrition, which means they quickly come to the desired shape.
Additional leg exercises
During the day, whenever possible, walk on your toes. When walking on toes, you create a load on all the muscles of the legs - this is especially effective for the calves and buttocks.
Jumping is very useful for the legs. Do you want beautiful legs? Buy a jump rope and jump anytime you feel like it.
If you spend a lot of time sitting at school or work, arrange physical education for your legs. Do light "invisible" exercises about once an hour. Starting position: sitting on a chair, legs bent at the knees, feet on the floor. Execution: tear off and lower your socks 30-40 times. Then tear off and lower your heels - also 30-40 times. Raise and lower your knees 30-40 times. Do these "imperceptible" exercises easily and freely. Try to remember them every hour while you sit at work or study.
Lately, most girls want to have more than just wasp waist and thin, slender legs, like a model, but a sculpted body and an athletic figure. Relief workouts become more and more popular and in demand among the fair sex. On the Internet you can find a lot of information and videos about terrain training, but not all of them are adapted for girls. In this article, I would like to highlight important points which should be adhered to when performing one or another relief training program specifically for girls. And very soon you will not recognize yourself in the mirror! In the good sense of these words =). Well, let's start!
Number of repetitions, approaches and working weight
In order to better perceive the information, I will present it in the form of a table where workouts for mass, strength and relief are compared.
Now let's just go back to relief workouts for girls and we will analyze each point in detail.
- Number of days per week
The table shows that you can train for relief 5-6 days a week, but not all of them should be power. It is best to do 3 strength workouts, and the other 2 cardio workouts (running, cycling, jumping rope, swimming). This option is the most optimal and will lead you to a positive result faster.
- Reps and weight
Relief workouts for girls require 12-15 repetitions in the approach with an average weight. Average weight for each individual: for someone it is a bodybar with 8 kg, and for someone a barbell with 20 kg. The weight is selected so that you can do 12-15 repetitions, but the last repetitions were difficult for you. Performing exercises with these conditions, you will dry your muscles, giving them a clear outline and relief, but growth muscle mass will not occur.
- Number of approaches
Number of approaches in terrain training should be in the range of 3-5 approaches. There is no clear number that would be suitable for everyone. You need to look at your feelings and training plan: if you have 5-8 exercises planned for a workout, then you can do each exercise for 3-4 sets; and if you plan to do 4-6 exercises, then you can increase the number of approaches to 5. Training is not a formula in mathematics, there is an opportunity to experiment and choose the best option for yourself.
Cardio component of training for relief
If we are talking about a sculpted female body, then we cannot do without effective cardio. What do I mean by "effective"? It means not just the usual jogging for an hour or cycling, but with the addition of its own "zest", so to speak. What? Confused you even more? Now I will explain.
When you just run for a long time or ride a bike (about 40 minutes - 1 hour), then glycogen stores are depleted, and the rate of breakdown of fats is insufficient for the body to receive the energy it needs, so it begins to take this energy, burning your muscles.
To prevent this from happening, you need to look for a way out of this situation. And there is such a way out - effective cardio. It's like this aerobic exercise, in which you burn fat, not your muscles. How to do effective cardio? There can be many options:
- interval running or cycling (speed change)
- inserting cardio elements in between sets:, elements with, etc.
This approach in your terrain training will help you quickly achieve the desired result and see the drawn cubes on your stomach.
But remember that without food, your efforts and efforts will be in vain. Be sure to adjust your system and. The main things to remember:
- exclude the consumption of flour and sweets;
- reduce carbohydrate intake (prefer complex ones);
- reduce fat intake;
- increase the intake of protein foods and foods rich in fiber;
- eat fractionally 4-5 times a day;
create a slight calorie deficit
And finally, the site has prepared for you variant of the relief training program for girls for a week.
1 workout: up - arms, shoulders, chest
Instruction:
We perform exercises in sets: 2 exercises in a row without rest. The number of repetitions of each exercise is 15 times; when finished doing the second exercise in the set - rest 1-2 minutes and start the circle again. Only 3-4 circles (approach).
- - Wiring arms to the sides while standing
- -Extension of arms on the simulator upper block(triceps)
Push-ups with an average setting of hands from the floor (possible from the knees)
- -twisting on incline bench directly
Incline leg raise
- - Dumbbell row to the shoulders (biceps)
Bending the arms at the elbows above the head (triceps): alternately with the right / left hand
- -lowering the legs down on the floor
Alternately lowering the legs down (scissors) and touching the upper leg with the shoulders off the floor
- Running at a speed of 10-11 km / h - 25 minutes
2 workout: cardio 20-30 minutes
3 workout: bottom - buttocks and legs
- - Squats with bar on the shoulders
Deadlift with dumbbells
- -Bending the legs on the simulator
- - Leg press
Lunges back with dumbbells (alternately)
- - Taking the legs back in the lower block simulator
- — Side crunches on a fitball (alternately on each side)
Fitball plank 1 minute
- Interval running - 15-20 minutes
A beautiful body is a symbiosis of hard work and proper nutrition. No terrain training program for men will lead to the desired result if you eat everything in a row. And, conversely, on a low-calorie diet alone, you will only lose weight, but will not create an athletic figure. However, in spite of everything, getting a beautiful and embossed body is quite within the power of an ordinary person.
Mass or relief? Let's try to do both at the same time. You will get something between mass and relief.
How to achieve relief
How to pump up relief muscles without chemistry and is it real?
Each person has their own genetically determined minimum percentage of body fat. Without a debilitating and long-term diet, you will not overcome it (and is it necessary to do this at all?). Therefore, not everyone can see the perfect outlined cubes on their press, like top bodybuilders. A slim stomach and moderate relief? Everyone can achieve this, especially if there is no excess weight. In this case, the work on the relief will be successful.
Your task is patience and will. You will need patience to wait for the result and not quit everything you started. And the will is to overcome oneself and adhere to a certain diet.
The foundation of any bodybuilding relief program is nutrition. This is more than half of your success. The main task of nutrition is to create a calorie deficit without compromising brain activity and vitality of the whole body. Together with training, this will help create, if not a super relief, then pumped up and beautiful body- That's for sure.
Influence of body type
Before talking about nutrition, remember that all people can be divided into ecto, endo and mesomorphs by body type.
The hardest thing is endomorphs. Their metabolism is focused on gaining muscle and fat. They don't have to worry too much about getting enough food. But in terms of losing weight, it is difficult for them - calories need to be severely limited.
Ectomorphs with a relief are easier - they are already thin initially. They literally fight for every 100 g of muscle mass and quickly throw them off during a long break without exertion.
Body type will determine how to pump up a relief body for you. Therefore, you need to consider your body type when you consider how much BJU and calories you need per day.
The training program for the endomorph on the terrain will be more severe than for the ectomorph.
And yes, it is impossible to train simultaneously for mass and relief in the general sense. If you approach this issue more loyally, then within a few years of training your body will in any case become more muscular. In this regard, you can gain mass and relief at the same time. But not a dry form, which is only needed for performance in bodybuilding.
To maintain mass and relief at the same time, train with working weights in 3-4 sets, adhering to an already tested diet.
Nutrition Features
To create a lean body at home or in the gym, you need to limit yourself in carbohydrates: pure sugar, chocolate, muffin, pasta. Forget sugary sparkling water - this is not for you. To cancel 100 ml of drunk cola, you need to run hard on a treadmill for 5 minutes. A small 330 ml can will cost you 15 minutes of running at a good pace. In words, this is not so scary, but everything changes when you get on the track, turn on the timer and set the speed to at least 12 km per hour.
You should increase the amount of protein foods, reduce carbohydrates and slightly reduce fats. Check weighing on an empty stomach once a week. So you can accurately understand if something in your body is changing. If the weight figures remain at the same level, you need to lower the calorie a little more.
If a girl needs to develop a relief, one must take into account such a psychological feature as emotionality. You should learn to overcome stressful situations without food - because this is a dangerous moment for the figure.
Perhaps you have a question, how to achieve a sculpted body without a gym? This is impossible. Visually, men simply become thin, and girls turn into slim girls with a flabby figure.
Sports nutritional supplements
How to give relief to the male body without additives? Pretty hard. Proper balanced food requires a lot. Sports nutrition concentrates - protein isolates, vitamins, individual amino acids and joint protectors - are golden helpers in this matter. The body of an athlete requires much more nutrients to maintain shape than the body of an inactive layman.
What is better - 1 kg of oranges or a tablet with ascorbic acid? And that, and that is good.
Exercises
You can create muscle relief training programs yourself, then I will list exercises and options and executions to make yourself relief legs, relief back, abs and the rest.
Base
Basic training remains in your program. All three basic exercises (press, squat, deadlift) you need to continue to do the same as when gaining mass. If your strengths drop a little, don't worry. Relief training is associated with weight loss, some of the muscles can also go away along with strength.
Do 2 sets with working weight so as not to lose your strength indicators, and then 2 sets per number with a small weight for finishing - this is where your relief will show itself.
Arms and Shoulders
Exercises for the relief of the muscles of the hands will help make your biceps, triceps and deltoids supple and strong.
Raising dumbbells for biceps
You can perform this exercise in the hammer technique, or you can turn your palms up. Do 4 sets of 20 reps at tempo with light weights, or 12-15 reps with heavier weights.
Raising dumbbells to the chin
You can do this exercise with a barbell. This will create a relief for the muscles of the shoulders and the top of the trapezium. Do the same number of approaches as in the previous exercise, but for 15 repetitions and at an average pace.
Lifting dumbbells in front of you and breeding them
To give relief to the muscles of the shoulders, it is better to do 2 exercises without a pause. For example, lifting dumbbells in front of you and breeding them. Perform 15 raises and dilutions, then rest. And so 4 times at an average pace.
Use different barbells (straight and curved), do 2 sets of heavy weights for 8 reps, and then 2 sets of lighter weights for as many times as possible to cause muscle failure. The relief of the muscles of your hands will be chic.
How to make your arms embossed with these exercises? Do 2-3 exercises per muscle group per workout.
Breast
Breeding dumbbells
By doing dumbbell breeding at different angles, you will create a good relief for yourself. pectoral muscles. Use horizontal bench, change the angles of inclination, do breeding upside down. Perform each option for 4 sets of 15-20 times.
Crossover work
Bringing your hands together in a crossover will replace your dumbbell breeding upside down. This is a more pleasant exercise without tinnitus and darkening of the eyes. If in gym no crossover, use expanders.
We have worked upper part body. But a relief figure implies a pumped-up press and strong legs.
Press
How to make a relief body in the press area? Download it! Do a few ab exercises every workout. It can be straight and oblique twists, and legs, planks. Use maximum amount repetitions in 3-4 approaches. You should not overload the press with additional weights.
Do a variety of exercises for the abdominal muscles from planks to dynamic options 2 times a week.
Legs
How to make legs embossed? With the help of extension and flexion in the simulator. Leg press with different foot placement also draws muscles well. Do 15-20 reps for each set.
For girls on relief, it is better to do breeding and adduction of the legs, and it is better to do the leg press with the feet wide apart, turning the knees to the sides. Then there will be more gluteal muscles.
Do not forget about the calves - we do several approaches of 15-20 lifts on them in the simulator to failure.
Back
Back workouts include upper and lower pulldowns, dumbbell rows, and bent over rows. on the back of the shoulders - also better to perform.
Principles of building a workout
The algorithm is something like this:
- We do basic exercises first, then choose 2-3 exercises from the above for one muscle group.
- In one workout, it is better to drive 2 groups, for example, legs-shoulders, back-ticeps or biceps.
- For a week you need to work out the whole body - everything is standard here.
- Circuit training in our case is not the best the best option- you will lose weight quickly, but you can try it as an experiment.
- Rest between heavy sets for as long as the body needs, and between failures for the number of times - 60-70 seconds.
In the gym for girls, the same principles apply as for men, just less weight and some exercises will be new. A good body relief is a great reason to go to the beach in the summer, dress in what you want and not be shy about the people around you.
In theory, you now know how to achieve muscle relief. In practice, you will need to connect sleep, a change of activity and vitamins.
As a result, we can say that the training program for muscle relief includes:
- A set of exercises aimed at maintaining muscle strength and losing fat. Relief training involves high-rep sets with light weights.
- The optimal ratio of sleep and wakefulness.
- The optimal amount of daily consumption of BJU. Priority to proteins, carbohydrates are reduced.
- Active holidays in free time.
- Sports nutritional supplements.
- Sufficient clean water.
The last point is especially important when creating a relief. Drink as much as you need based on your weight. And don't listen to those who say that water makes you fatter and puffier. With healthy kidneys, a normal amount of salt in the diet and moderate consumption, water has not prevented anyone from becoming more prominent. Professional athletes reduce the amount of fluid before the competition, but then the body still gets its own. For ordinary life, such stresses are not needed.
Cardio
How to make the body embossed without cardio? In general, no way. It is also a necessary part of the training.
As a warm-up before training, any muscle-relief program should include running, an exercise bike, or an ellipse. About 15 minutes of work will help you burn some calories (namely 0.33 liters of drunk cola), using muscle glycogen as fuel, and set your body up for training.
How to make muscles embossed in the shortest possible time? On rest days, hit the gym for 40-60 minutes of slow-paced cardio. Accelerate the pulse to 110-120 beats per minute and keep this rhythm throughout the workout. This will increase your weekly consumption calories, speed up the burning process subcutaneous fat and will help create an excellent relief.
Work on muscle relief is always associated with high physical activity, so spend your free time mobile: play football and table tennis, go hiking, go rafting.
When to train
Relief training for girls and men is best done 1.5–2 hours after eating. The time of day is selected based on your needs. When you feel the urge to move, this is the best time.
The number of workouts per week is also determined by the characteristics of your body. Remember that the body quickly adapts to everything. So you don’t have to look for the perfect schedule, the main thing is that you can fit workouts into your schedule.
What to do outside of training
On rest days, you should try to actively spend calories, and at night you should get enough sleep. After all, fitness is not just 3 days a week when you visit the gym. It's a way of life. Wherever you are - on the street, at home, at work or school - move as much as possible.
So that the muscles do not forget the training effect obtained as a result of training, you need to use it on rest days. The body needs to be reminded all the time what muscle activity is.
about beautiful and slender legs every woman dreams. The main assistant in achieving this goal is exercise stress. Various exercises For slender legs must be combined with diet and proper daily routine. When choosing a specific training program, consider the muscle group that you would like to work out. If outer side legs needs correction, then you need to perform some exercises, if it is important to work on the back of the thigh, then others. For a greater effect, it is necessary to conduct various workouts, forcing different muscle groups to work.
Features of performing exercises for beautiful legs
Doing leg exercises at home is enough three times a week. But gymnastics and stretching should be given at least 30 minutes daily. if you have excess weight, then the result from working on the harmony of the legs will be noticeable in a shorter period than for those who have practically no problems with weight. The time that you need to devote to working on the beauty of your legs will also depend on your goals. If you need to get rid of body fat, then you have to work hard, and if you just need to tone the leg muscles, then it will take less time to achieve this goal.
What leg exercises can you do at the gym?
If you have the opportunity to visit the gym regularly, then do not forget to dedicate one of the days to working on the muscles of the legs. You can perform the following types of exercises for this:
- Various variations of the deadlift, including the Romanian (on straight legs). This exercise engages the hips, glutes, and back. If you work without weights, then you should do 20 to 30 repetitions per set. If you perform with a barbell or use dumbbells, then 15 repetitions will be enough.
- One of the most effective exercises are squats. When performing this exercise for the priests and legs, do not be afraid to pump. When working with own weight it will be enough to perform 25 times (3 sets). If a barbell or dumbbells are involved, then the number of repetitions can be reduced to 15. In addition to the classic squat technique, you can try plie or sumo. They can be used to work inner part hips.
Basic leg exercises for home and gym
Most techniques for women and girls are aimed at working out several muscle groups. A set of exercises for thin legs next:
- classic squat - allows you to correct the shape of the hips, tighten the gluteal muscles, remove excess fat accumulations on the riding breeches. The exercise is quite in demand, because it can be performed both at home and in the gym. For one training, it is recommended to do 2-3 sets with 10 repetitions for each. The squat can be included in circuit training in the Tabata style;
- classic lunges. Exercises can be performed with weights - a barbell or dumbbells. To increase efficiency, you need to touch the knee of the straightened leg of the floor. When performing the approach, be sure to alternate legs, do not let the load be on only one. Do 3 sets of 15 times;
- squat plie - to increase the result, use a kettlebell or dumbbell. Keep in mind that with varicose veins of the legs, before turning on this technique in training program be sure to consult your doctor. During execution, make sure that your knees are wide apart and your socks look in different sides along with your knees. For training, do 3 sets of 10 times;
- lunges with a jump - the complexity of the exercise is quite high. Lunges are performed on the spot. During the jump, you need to change your foot. Try to land softly so as not to damage your joints. You don't need to jump high. The main thing is to feel the tension in the muscles. Do 3 sets with 20 sets.
Exercises for cellulite on the legs - we deal with weighting agents
Regular exercises allow you to keep your legs and buttocks in good shape, but for many there comes a moment when there is a stagnation in training. In such situations, special leg weights help to progress.
The complex can be done as follows:
- lifts to the side. While lifting on the supporting leg, rise on your toes. The exercise involves the gluteal muscles, internal and outer surface hips;
- swings from a lying position on your side - the exercise works out the gluteal muscles, lower press. We keep the lower leg straight, the upper one should be slightly bent at the knee. Raise the upper one on the exhale, lower it on the inhale;
- lifting back is one of the most simple exercises V training complex. From a standing position with the feet brought together, it is necessary to alternately raise the legs back, maintaining balance;
- swing back from a plank position with an emphasis on your knees. The exercise allows you to rear surface hips and gluteal muscles. You need to raise your leg to such a level until it forms a straight line.
Consider power loads will only help you draw a beautiful muscular relief, but will not make you masculine. Women are not inclined to actively recruit muscle mass with the normal order of training and without the use of special means.
Everyone, both men and women, dream of beautiful legs, embossed and slender. This is the desire of every person. It is worth noting that having such legs is not so difficult as it seems at first glance. In order for the legs to acquire beautiful relief, you need to develop a convenient and effective training program for yourself, as well as take care of your diet. Get ready for the fact that a beautiful relief requires regular training. For this reason, choose exercises that will not only be effective, but also interesting, so that you do not get bored with daily routines. After all, doing uninteresting exercises every day is tiring and the desire quickly disappears.
Modern sports world has a sufficient number of exercises for the legs, from which you will choose exactly those that are right for you. Experts give the following advice: before choosing exercises in order to pump up the muscles of the legs, decide which part you are interested in needs to be worked out. After you decide, you can choose a specific complex that is aimed at the shins, or pumping the calves, or the thighs and buttocks.
Advice
But keep in mind that if you want to develop your shins, the most effective exercises will be all sorts of jumps.
Jump on one leg, on two, alternately. Start jumping rope, because. jumping rope is paying off. If you want to work out in the gym, then pay attention to the foot press with maximum amplitude.
Important!!!
If your goal is beautiful calves, then experts highlight calf raises among the exercises. They are the most effective among other exercises. Such an exercise can be very diverse - rolling from a cape to a heel, lifting on toes is normal, or on steps. Can be performed this exercise sitting or lying, with or without a load - it all depends on your imagination.
Advice
Remember that after each workout, stretching, massage is necessary. So stretch and massage your calf muscles.
When you decide to pump up the buttocks and thighs, and they have become your goal, then attention will need to be directed to performing other exercises. As is known, the most effective tool in this matter is a squat. It can be regular squats or with a load. You can also perform all kinds of lunges. On these muscle groups, you can do exercises and lying down. For example, lie on your back, bend your knees, and lower your feet to the floor. The shoulder blades must be pressed to the floor, the hips should be raised. When performing the above method, do not forget to tighten the buttocks and thighs.
You do not want to get hung up on one thing, but want to work out your legs in a complex way?
This also takes place. In order not to train any specific muscle group, but to swing your legs completely - just combine these exercises together, into one group and perform them.
We did a bench press, switched to squats and lunges, and then jumping rope. You can also do swings, bends and other exercises. Basic exercises a lot today. Jogging will also help you. This kind of combined training will change your legs beyond recognition - they will become slender, embossed, beautiful and fit. But this is only in the case of regular implementation of the complexes.
Conclusion:
Don't forget to warm up before training. Gotta get hot, especially the legs hip joints. This way you protect yourself from sprains. And after training, stretching is required to prevent muscle pain and so that they do not bulge. If you follow all this, then as a result you will have the desired embossed legs.
How to make embossed legs? - Girls, look!
