• Exercises for legs at home

    Speaking of leg exercises, two types of exercises should be noted:
    - exercises that promote fat burning;
    - strengthening exercises.
    The first type of exercise will help to deal primarily with excess fat accumulation. For fat burning exercises include cardiovascular. The simplest of them are running, walking up the stairs, jumping with a skipping rope, riding a bicycle.
    Catching up with this kind of exercise regularly, you can lose weight not only in the legs, but also lose the overall weight. It is worth only to give your favorite type of classes 30 minutes, two or three times a week. In addition to burning fat, it is possible in this way to make your legs more toned and give them a beautiful shape.
    The second type of exercise is designed to directly strengthen the muscles of the legs. A lot of time exercises also will not take. You can allocate 20-30 minutes a day in the morning, in the evening, during the lunch break. It is not necessary to perform all the exercises in a row - it is worth choosing the most optimal ones for yourself, taking into account the features of the body structure and the most problematic areas.

    Squats


    You need to stand up straight, straighten your back, put your hands on your belt, and your legs shoulder-width apart. Squat is best slow. When your knees are at right angles, you should stand still a little and then slowly straighten up. It is best to do the exercise in two sets of 15-20 times each.
    If you squat, lifting the heel, the calf will be pumped up first, and if you are standing on a full foot - your hips and buttocks.

    Scissors


    You should lie on your back with your hands behind your head. Raise the legs so that they form a right angle to the level of the floor. Spread your legs as wide as possible and then cross them. So repeat 15 times in two approaches.

    Rolls


    You need to sit down as low as possible and straighten your back. Do not rush to do rolls with one foot to another. It will be enough to make 10-15 rolls on each leg.

    Swing legs


    Become straight, legs flatten, press strain. It is advisable to rest on something with his hands (the edge of the table, the back of a chair). Move your legs to the side as high as possible. Do 10 repetitions with each foot. You can also swing your feet back and forth. This exercise also contributes to good stretching.

    Lunges


    With hands on the belt, take a wide step forward, bend the knee at an angle of 90 degrees. Return to the starting rack. Make 15 times in two approaches.

    Lifts


    Lie on your side, stretching your legs, leaning on your left hand. Raise the extended right leg up 90 degrees. Lower (not to the floor) at an angle of 45 degrees. Repeat, without dropping his foot on the floor, eight times. Then it is the same thing to repeat eight times through the pass: the leg stretched horizontally should be bent at the knee, then stretched upwards. Bend again at the knee, pull at a 45 degree angle. Repeat the same on the second leg.

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