Exercises for the development of leg muscles at home. Best exercises for muscles hips and legs - training in the hall

Muscles of the legs can be effectively working at home. For this, there is a complex of better physical exertion aimed at each muscular group.

Which ones will be the most effective for girls and women? What are the features of training at home, and at what moments you need to pay attention to?

Let's deal with these questions.

A little anatomy

Muscles of the legs constitute fifty percent of the muscle mass of the whole body. Muscular groups of buttocks, hips and lower legs are responsible for their form. Validly training this area, you can achieve a harmonious, slim figure, and a beautiful leg line. A complex of special exercises can cope with such disadvantages as too thin caviar or full hips, sagging buttocks. Muscle data react well by loads, so regular workouts for girls will help to form an attractive relief and reduce the foot.

Complex of the best training workouts

Exercises in this complex for slim feet are selected in such a way as to effectively work out all the muscles. They will help make them elastic and tightened. Rationally feeding and performing a complex, you can successfully burn extra fat deposits and acquire a slim figure. This training is perfectly trains cardiovascular and respiratory system, is the prevention of varicose veins. Developed muscle groups help the heart to pump blood. Performing, you strengthen the muscles, vessels and the health of the body as a whole.

1. Successing on the platform

The first exercises are carried out with our own weight, we work out the technique, we select a comfortable rhythm of execution. You can perform in several ways:

Method 1.

1. Stand in front of the platform smoothly, the hands are omitted, the shoulders are slightly set back. Also for the convenience of performing this training, you can bend your hands in the elbows.
2. We get on the platform at the beginning of one foot, then put the second.
3. We suggest ten times right, then as much left foot. The reference foot should save a straight angle.

1. We become back to the wall and a little from it retreat.
2. Slowly go down on an imaginary chair. Imitate the seat on a chair on average from thirty seconds to one minute.
3. The back and the back of the head are tightly pressed against the wall, in the knee joint, hold the straight angle.
4. Effort of hips and tibia, straighten your legs and climb. Shocked by footsteps, relax for thirty seconds.

We repeat from three to five times.

3. Squatches

Are the perfect load for the legs. Form relief, worry the problem areas of the buttocks and hinders. One of the few exercises, which successfully pumps the inner side of the hip, is developing hip, knee and ankle joints. This is a great movement for. These zones often spoil the slim leg line due to excess fat and undeveloped muscles. The most effective are the following types:

1. Legs on the width shoulders, hands stretched forward, chin raised.
2. Flexing legs in the knees, we go to the position at which a straight angle will be formed in the knee joint.

We make ten squats with three repetitions.

2. Squate "Plie"

Accents the load on the inner surface of the thigh.

1. Sat with a straight back, hands can be pulled out forward or clap your shoulders.
2. Feet should be wider shoulders, socks are deployed.
3. Sat, as in the first case, not completely, at a slow pace.

We make ten squats with three repetitions. After working out technology.

Caution! Deeper squats - when the buttocks are approaching the floor, it is dangerous. This creates an excessive load on the knee joints and creates a big risk of their injury.

4. Fucks

The attacks are good for the load of the thigh-quadriceps muscles, as well as the buttocks and the legs. They stretch perfectly tendons perfectly, gently load the joints of the legs. This is a simple look exercise included in many complexes. It trains a sense of equilibrium, perfectly affects the cardiovascular system. Energetic attacks help defeat extra kilograms and maintain themselves in good shape.

1. Stank smoothly, the chin is raised, the hands are omitted. We take a step forward with the right foot, relying on the entire area of \u200b\u200bthe foot.
2. Hold the straight angle in your knee, keep your equilibrium. Left leg is stretched, knee is approximate to the floor.
3. The housing is a little tilting forward watch for equilibrium.

We repeat fifteen - twenty times. When you adapt to the load and learn to easily comply with the technique, you can do two - three approaches in the fast pace.

It is interesting! For a variety you can use walking with lunges, making wide steps in a circle. The more wider you make a step in the lunge, the stronger the target muscles are loaded.

5. Breed bridge

One of the most effective exercises on the hips and buttocks. Well suited for stretching abdominal muscles.

1. Going on the back, the head is conveniently located on the floor. Hands are lying along the housing.
2. Feet bending at right angles, Stops arrange, socks slightly unfold.
3. Based on the area of \u200b\u200bthe blades and feet, raise the buttocks as much as possible. Multiple accounts hold the situation and go down.

It can be performed using dumbbells that are located in the field of the front surface hip. The use of weighting agents increases efficiency by increasing the load.

On a note! In this exercise at the maximum point there should be a straight line: shoulders - belly - knees.

6. Walking on the buttocks

Muscles hip and buttocks work, hip joints are being developed. Helps - fat deposits on the bottom of the buttocks.

1. Sitting on the floor, legs straightened, the stops are slightly divorced. I do not lower your head, look in front of you.
2. Bend your hands in the elbows, and, moving on the buttocks, make a move forward and back. For several accounts - forward, and the same back.
3. We help yourself, making moving elbows.

We repeat ten times with three approaches.

7. Bike

We strengthen the press, rear and front surface of the hip, gently load the knee and hip joints, increase the amplitude of their movement, eliminate stiffness. Bicycle is widely used for.

1. Perform a lying on your back.
2. Hands put under the head.
3. The legs are slightly lifted over the floor and "go on a bicycle", alternately bending your knees. The closer the hips to the floor - the more we work out the press.

We repeat ten times with three approaches. Between approaches, rest for thirty seconds to relax the lower back.

Attention! For those who have the weak muscles of the press and the waist, it is recommended to start performing a bike with vertically raised limbs.

8. Scissors

Muscles hip, buttocks and abdomen work. Help get rid of the so-called.

1. We perform lying on the floor.
2. Hands are located along the body.
3. Feet straighten and raise over floor level.
4. At an average pace, we make movements of the legs, imitating the movements of the blades of scissors.

We repeat ten times with three approaches.

9. Lifting on socks (on caviar)

We load the ankle joints and calf muscles.

1. We become smooth, the shoulders take back, pick up the chin.
2. Hands put on the belt, climb on the socks, and, lingering on three accounts, go down.
3. I will focus on the calf area.

We repeat ten times with three approaches.

10. Dog muzzle up and down (stretching after training)

Are concluding exercises that contribute to flexibility and relaxing leg muscles. Muscles stretch, eliminate voltages and spasms that may occur from overvoltage. Improve the metabolism, improve blood flow, increase endurance. Exercises of oriental practices are performed at a slow pace, the alternating phase of stress and relaxation. It is necessary to adjust such an individual rhythm so that the muscles have time to completely relax. This period can be from one to three minutes.

1. We become on all fours, and straightening your knees, raise the buttocks.
2. The body, ideally, should form a triangle with buttocks at the top point. Usually such a position can not immediately achieve. Stretching back muscles and the back of the thigh, you will gradually be approaching the standard.

We perform three times, do not forget about the relaxation phases.

1. We lie down on the stomach and have palms under your shoulders.
2. Feet straight. The feet are some placed.
3. With focusing on the palm of the back, we look up. Hold a position for a few seconds and omit the top of the body to the floor.

We perform three times, between which the relaxation phase goes.

1. Be careful if after training starts. In this case, you need to immediately stop classes and deal with the causes of pain. For perform a special healing.
2. The warm-up should always be the first stage of training. Preparing to the loads, you will warm up the muscles and keep yourself from injury.
3. An important part of the training complex is proper breathing. Exhalation - tension, breath - relaxation!
4. Increase loads gradually. Remember that the intensity of the training is for each individual. Pick up this mode that is suitable for you.
5. If you are not physically prepared, increase the number of exercises performed phatepno, giving the opportunity to strengthen the lower body gradually.
6. Only after the body adapts to the loads, you can set the full workout mode. Doctors often have to treat injuries caused by inadequate loads when performing any, even the simplest exercise. Anyone should alert you

The importance of cordiography for fat burning

Cardio exercises are absolutely necessary for thin and beautiful legs. For training, connect well jogging, swimming, exercises with a rope.

You can also use various simulators: running track, Elleptic simulator, stepper. They perfectly complement the above complex and allow you to achieve more resistant results. With the help of fat-burning cardio training, you can control the weight, maintain the form. They are capable when using intensive loads, burn extra calories, even if you break the rational mode from time to time.

Using the resolved complex, you can achieve the goal in a few months - Ideal legs. But it is necessary to remember that the active lifestyle should be done constantly. If you skip training, consume an excessive amount of calorie products and move little - the results achieved for a long time will be held.

see also

• If it is very important to distinguish the attachment from injury.
• In addition to training, there is still.
• We consider 5 ways.
• Also pay attention to

Today, a huge number of people try to stand out with the help of a beautiful body. After all, films, magazines and social networks are filled with pictures depicting the pumped guys. As for the real world, many are just dreaming of an ideal figure, justifying the fact that there is no time for the gym. Others go to the hall and train only the top, believing that the training of buttocks and feet for girls, thus creating disproportions. The training of the lower extremities is needed by men so that strong legs can withstand the whole body, and if the office is office, then prevent diseases of the joints.

It is quite possible to pump your legs. To do this, it is enough to gain patience, stick to the program, diet and comply with the technique when performing exercises. It is only one who is familiar with the structure of the body, otherwise how to train, if you don't know what muscles do you work?

Anatomy of the muscles of the foot

Legs are a volumetric group of muscles, which in training will help burn more fat and make the body relief. Pumping legs will give the pushes in the growth of muscle mass and increasing volumes.

In the legs there are 4 muscle groups:

1. Muscles of the buttocks.
2. Front, located on the entire face of the thigh.
3. Rear, located under the buttocks and above the knee.
4. Shin.

Muscles of legs are oblong muscles, which, with abbreviations or relaxes, make it possible to move the body. Small, helping to hold, work with joints, support posture.

Consider each separately.
1. The ass consists of three parts: large, medium and small berry muscles. The first is responsible for the appearance of the buttocks and is one of the most massive muscles of the body. Two others lick under the big muscle. If they are pumped in the complex, then the "fifth point" looks tumaled and elastic. Buttocks are responsible for the rotation of the joints in the pelvis, the lead's leads back and to the side.

2. Fouring the thigh muscle, is located in the front of the foot called another quadriceps. This is the strongest of the leg muscles and takes the entire front part. Quadriceps is a set of muscles:

• lateral - big muscle exterior legs with a flat shape;
• medial (chipped) muscle, which passes through the inner line of the hip to the ligament of the knee bar;
• the intermediate muscle of the thigh located between the first two;
• straight muscle, the longest of all. This muscle almost does not affect the knee joint.

The thigh quadriceps is one of the main, but not single muscles of the front of the thigh. Her mission is to flexing the knees, the slopes of the housing ahead and the extension of the hip.

3. Rear on the legs are three muscles responsible for the functioning of the hip and knee joint. These include:

• biceps of the hip - double-headed muscle, which is responsible for bending the leg in the knee joint, the relief of the hip back;
• semi-proof - bends the shin and extensions the thigh;
• semi-drying participates in the same processes as the previous ones.

4. The head of the lower leg consists of: calf, cambaloid, plantar and front tibial. The main functions of the muscles are the movement of a foot, ankle joint, rotation of knees inside.

Only knowing the anatomy of the body can quickly pump up legs. Of course, for this it is necessary to correctly pick up a set of exercises.

Basic exercises for efficient pumping

How to pump up legs at home a man and not spend money on the gym? Starting to do, remember that all the muscles originate from bones and tendons and one of the main tasks gradually load muscles and joints, they must get used to exercises and load.

It is important when exercising does not injure such joints:

• hip, when moving hips relative to the position of the pelvis;
• knee, its position relative to the leg;
• ankle, when moving a foot relative to the position of the shin.

Top leg exercises at home squatting and lunges. They are the basis of any workout legs.

Sound

The priest is the basic and best exercise that can be performed at home. Execution technique: Feet put a little wider shoulders, socks on the sides, back straight. When squats, we give the heels to the floor and pull out the pelvis back, watches, so that the knees did not go beyond the socks otherwise the quadriceps will take the entire load and the joints can be injured. I get up, as if someone pulls out for the top, but I don't completely extend your knees. You can perform 3 - 4 approaches to 15 - 20 times.

To achieve a better effect and training for a mass, try to complicate yourself with the task and add weight. You can take dumbbells, a road bag with weights and holding in front of me or by placing the back on the trapezoids to perform goblet of squats. There is an important point if the weight is located in front, the load will go to the front of the thigh and caviar, if the berries and biceps of the thigh will work at the back. Rules of implementation are the same, but this exercise will help to see the pumped legs faster.

Faliges Effective exercise for training at home. Classic attacks are performed like this: a wide step forward (back) tolerate the body weight on the heel of the leg, which is ahead, spring forming straight angles in the legs. In no case can the knee go out for sock or hit the floor. The ending can be performed in different ways: returning to its original position or continuing execution in statics.

You can diversify the classics by the Bulgarian split squats. Socks put on a chair or sofa and since in the previous version, we step forward, go down and climb. The raised foot should not participate and help raise the body, it serves only a small support and increases the angle of stretching the buttocks. Also performed split the cried can be both in another way. Leading to put on a chair and climbing the upwardness to lift the opposite leg, dropping down the muscles as much as possible, making cross-lunge. This technique of power training will help more productively swing her legs.

Breed bridge good exercise for buttocks and leg muscles. The initial position of the lying on the floor, the legs are a bit apart, climb up, fixed for 1 second and dropped down. If one leg is on the elevation, and the other lift to the angle of 90 degrees and so spring, the berries and biceps of the thigh will be perfectly worked out. This exercise will replace a man with his legs, bending the hips and will help to acquire pumped hips.

The dead traction will also help to pump up thin legs. Dumbbells (or barbell) keep in front of them on the hands lowered down, the back is flashed in the lower back, the knees are a little bent. We make tilts ahead to the middle of the tighter straining buttocks. It is important to remember that it is impossible to straighten until the end. If when the slope continue to bend legs in the knees, the load move to the lower back, and if you completely straighten, then on the knee joint. Remember that our task, swing my pins, and not injure the joints.

Set of exercises for the leg muscles

1. Walking on socks. Stand on your socks and go home in this position 5 - 7 minutes.
2. Bend forward (as with a stretching), enroll your hands to the floor and walk on them without taking the heels from the floor until the anatomy allows. Further a little "firm" stretching caviar of the legs.
3. Stand up on the step or book, so that the heel did not rest in the floor, and rise to the socks. For efficiency, take any weight in your hands.
4. Excellent load give any jumps. If there is a rope in the house and including jumping in the workout program, you can add training cardion. For a variety, you can jump off with dumbbells in your hands.

All these exercises for pumping legs at home can be diluted with legs of legs on the sides, from any position (standing or on all fours), walking along the steps in the entrance and other exercises.

Workout and diet

Even if you are doing at home, do not forget to warm up the muscles and joints. Only 5 10 minutes of running on the spot, jumps on the rope will help prevent injuries and prepare muscles to productive work. But it is important to remember that she washed away the achievements of any sports target in nutrition. If for a month I want to see the first results, try to give preference to protein food and complex carbohydrates.

Let the main products of fractional food will be cereal, low-fat meat, cottage cheese, eggs, vegetables and fruits. The perfect calculation of proteins should be 1.5 - 2 grams per kg of weight, carbohydrates are not more than 2 grams per kg. The guys unlike girls who always want to lose weight, you can eat sweet and flour, but only in limited quantities and the first half of the day. After all, the main goal is to gain muscle mass, not a layer of fat.

It is important not to forget that how to lose weight in one part of the body can not be obtained and getting a massacre. Swinging legs will be strengthened and the top of the body. Legs are a big muscle and the more load it, the more testosterone will be produced, which provokes muscle growth. Performing every exercise 15 - 20 times, 3 - 4 hikes 3 times a week after a short time it will be possible to see a wonderful result that will stimulate continue training. After all, the main motivator is interested glasses of girls and envious pool guys.

Watch the video:

In weightlifting, the basic exercise for training the leg muscles is squats with a barbell. This multi-suraling exercise, performed with heavy weight develops as the power of the muscles of the lower part of the body, and increases the endurance of the entire body and the level of testosterone in men. - The first, where the muscles of the leg begins.

However, exercises on simulators are also important for the full foot training of the legs. The reason is that the muscles of the back and the front surface of the hips mainly refers to a slow type - it quickly gets used to the same type of repeating load. Effective training of leg muscles in the hall implies regular varying exercises and training types.

In addition, when pumping the legs, it is important to remember about the inclusion in training. Recall that the middle jagged muscle that gives the back of the body a characteristic round shape is practically not involved in working when walking and conventional leg bends - for its workout, like mahs back, like all sorts of exercises with lightening.

Muscle training legs for mass

Effective training for an increase in the mass of the muscles of the legs implies a combination of heavy and easy exercises. Multi-suraling exercises (squats with a barbell legs in the simulator) are performed with a lot of weight and in the amount of 5-7 repetitions, and insulating on simulators (information and breeding of legs, bending lying, various movements for caviar) - with moderate weight and 10- 15 repetitions.

It is also important to take into account the fact that the muscles of the legs and the hips requires at least 72 hours for complete recovery - in other words. In this case, the body will have enough time for successful muscle regeneration, and to launch hypertrophy processes and increase weight. It is also important to comply with the sports diet on the growth of muscles.

Foot training in the hall

Anatomy of the leg muscles is the weave of dozens of large, medium and small groups. Feet are the most complex and interconnected muscle system in the body, intertwining with the press and the bottom of the lower back. Even relatively small caviar consist of a number of small muscles that occur at different depths. That is why the foot training is better to compile on the principle of regular rotation of the types of exercises.

Four muscles (quadriceps), buttock muscles and muscles of the back of the thighs are the largest in the muscles of the legs (including the hip's double-headed muscle). The front muscles of the thigh are recommended to swing squats and gentle movements, and the muscles of the buttocks and the back of the hips are Mahami and steps. There are also muscles of the outer and inner surface of the thigh, working with information and dilutions.

Best exercises on your feet

	Basic exercise for training foot muscles. Develops quadriceps, buttocks and caviar.
	Hoom feet Variation of squats performed in the simulator. Load on the muscles varies depending on the legs on the platform.
	Extension legs in the simulator sitting An insulating exercise for pumping quadriceps. When performing a back straight.
	Foot bending in the simulator lying Isolating exercise for exercise the back surface of the hips and the bottom of the buttocks.
	Isolating exercise for pumping buttocks and the outer surface of the thighs.
	Sitting legs Isolating exercises for the inner surface of the thighs.
	Functional exercises Jumping on the rope, exercises with the ball and exercises with the gay. Important for the development of explosive strength of the legs.

Foot Day - Exercises

In most cases, beginners it is recommended to limit the number of exercises on the muscles of the legs using only the basic - first of all, squatting with a barbell and bench legs in the simulator. A full "day of legs" with insulating exercises is suitable rather advanced athletes - in this case it will enter.

Training "Foot Day"

• Workout () - 3-4 minutes
• Half foot in the simulator, wide leggings - 3-4 approaches of 10-12 repetitions
• Squats with a barbell - 2-3 approaches of 5-7 repetitions
• Foot flexions in the simulator lying - 3-4 approaches of 10-12 repetitions
• Footming legs sitting - 2-3 approaches of 10-12 repetitions
• Foot breeding sitting - 2-3 approaches of 10-12 repetitions
• Extension in the simulator sitting (for pamping) - 3-4 approaches 12-15 repetitions

The complexity with the development of the muscles of the legs and the increase in their mass is a typical problem of beginner athletes. Without reaching the rapid growth of the muscles by performing typical exercises, many cease to make squats, limited to information or dilution in the simulators. But in order to pump up the muscles of the legs, they must be swung with a lot of weight.

Foot muscle training is one of the most important in the development of the body - this muscular group is more than half of the weight of the skeletal muscles of the body. Performing heavy squats with a barbell (exactly like others) activates the production of testosterone in men, positively affecting not only on the growth of the legs, but also at an increase in the muscle mass of the whole body.

Training feet for mass

Sitting with a barbell is a basic exercise for the development of a leg musculature, without which it is difficult to score a large muscle mass. Half legs in the simulator, although partly and repeats squats, does not always serve them a full replacement. The role plays not only the correctness of the technique of retailing in the simulator, but also the ability to engage the muscles of the press and the diaphragm to work.

Often, the animals are performed by nogs are performed by novice atlifices with an excessive working weight - that although it pumps the muscles of the front surface of the thigh, but excludes the work and overloads the lower back. In addition, buttocks are not always involved in the work - in contrast to the squats with a barbell, with a gym in the simulator, the wrong technique easily excludes them from work.

Squats with a barbell: Technique

When squatting with a bar, it is important to feel not only the work of the muscles of the legs, but also the constant involvement of the muscles of the case. At the starting point, the rod exercise should be on the bones of the blades - the hands should only support it, without excessive load on the wrist. Movement with a barbell should be started with the lift of the pelvis (not head), in exhalation and straining the press.

If you cannot consciously strain the press during squats with a barbell, then the exercise efficiency will significantly decrease. What, in turn, will not allow you to comply with the correct execution technique when working with a lot of weight. In order to learn to strain the press - it must be regularly swing. About, we told earlier.

***

For the successful training of the muscles of the legs, it is recommended that the basic exercises on the feet are recommended - squats with a barbell and bench kicks in the simulator. Promotable training recommended a separate "day day", consisting of both heavy basic exercises with a barbell and from light insulating exercises with dumbbells or on simulators.

Good day dear readers of sports blog Sportivs. In touch, Alexander White. Today we will talk about the part of the body, training, which many especially beginners athletes pay a minimum of attention. In addition to the pumped torso, powerful hands and shoulders, a sports person must have beautiful, rolled legs for proportionality. Therefore, in this article, I will consider the topic of basic exercises to the legs and emphasize the importance of their training.

In this article, you will learn the most effective exercises that will help to pump up legs. But first let's consider the basic concepts of this muscular group and features.

Features

Legs are the largest muscular group. Since we are constantly in motion, this muscle group is very hardy, so to pump it to make a lot of effort.

For girls, legs and buttocks are probably the most important part of the body they wanted to throw. Good, sports legs attract others, so you need to work hard on them. Now we will look at the advantages of training on your feet.

Feet are divided into 4 main muscle groups:

1. Hip quadriceps.
2. .
3. Big Muscle Muscle.
4. The shin. (Ilicor muscle).

Positive properties from foot training:

• During training on the legs, a considerable part of the load falls on the back, due to this, the basic exercises perfectly pump out most of the body at the same time.
• Thanks to the basic nature, strength, endurance increases at the same time.
• During intensive workout on the feet, most of the energy is spent, which contributes to excellent fat burning.
• A beautiful view of the pumped feet gives you an attractiveness, especially for girls.

Having beautiful legs is great, but they are not easy to pump them at all, so let's talk about the training complex.

Training complex

It is possible to achieve maximum results only in the gym. At home, you can only partially load the muscles, bringing them into the tone.

The most effective exercises for are:

• Squats. Place the rod on the shoulders, legs on the width of the shoulders, socks are parallel to each other. Squate to 90 degrees. When performing it is important that the back is smooth. The most efficient weight exercise. Many muscle groups are included in the work, which is an excellent advantage of those who want to file muscle volumes.

• Gakk-squats. Exercise is an alternative to the usual crouch. It is performed on a special simulator on which your back is pressed to the support in the form of a back, it allows you to maximize the quadriceps.

• Half legs. Exercise contributes to the development of quadriceps, however, if you change the angle, you can perfectly pump the biceps of the thigh.

• Extension sitting. It can be safely attributed to the class of insulating, however, I recommend it to use it at the end of the workout, in order to maximize the muscles with blood, which will lead to active growth.

The best exercises for women who first aimed at acquired tone of the muscles of the legs and buttocks, as well as the burning of the fat layer can be considered:

• Fucks with dumbbells. Take each hand to 6-8kg, become right in front of the mirror. Perform 10 attacks ahead to one leg, for the most maximum load it is necessary that the knee does not touch the floor, thereby your muscles will be constantly in voltage. Then perform 10 attacks on another leg. Exercise can also be performed by stepping along a long corridor, in this case you need to make attacks alternately.

• . The prototype is a traction, however, when performing this exercise, the buttocks are perfectly pumped, as well as biceps of the thigh.

• Pendulum. It is performed on the floor, the main property is the hip back and up, while the exercise is done with burden in the form of cargo on foot, or additional weight on the simulator.

We looked at how to pump out our quadriceps and buttocks, now, let's talk about the biceps of the thigh.

• Half legs. As mentioned earlier, the exercise pumps not only quadriceps, but also the biceps of the thigh. For the most effective pumping of the hip biceps, place the feet on the edge of the frame, slightly deploying socks aside. You need to do not straighten your knees completely, as it can lead to different injuries.
• Flexion lying. Refers to the class of insulating, but I advise you to perform it along with extension at the end of the workout.

Ilicor muscles

Do not forget about them, because during training the legs grow, and the caviar remains small, the side looks very not beautiful and not aesthetically. So that this does not happen, I will tell you about the most efficient:

• Rises on socks. It is best to perform in the Smith simulator. Put your feet for some kind of elevation in the form of a stand, socks place on the edge. Perform 12-15 lifts on the socks, lingering at the top point. After each approach, to stretch the elastic fascia (the bag in which the muscles is, than it is more, the greater the place for the growth and development of muscle fibers) stretch the caviar.
• Rises in the simulator. It is running on a simulator, ahead of which is the pancakes. Perform 12-15 repetitions. It is important to feel burning, this is an indicator of a good approach.

For beginners, there are enough 2-3 approaches. Experienced athletes, I recommend performing 4-5 approaches in each exercise. The number of repetitions can be both 6-8 and 15-20, it depends on your goal of training. Training feet is best just a week, as this is a large group of muscles that you need a lot of time to restore.

Dear friends, we looked at the basic concepts, pluses of pumping legs, as well as a training complex. With proper implementation and compliance with my recommendations, you can achieve excellent results. I advise you to watch the video in which I am sure you will find interesting information. Before fast meetings on the blog pages.

Reading time: 27 minutes

Want to lose weight in the hips, tighten the buttocks and get rid of cellulite, do not plan to visit the gym or group training? We are offering to you super-selection of efficient home exercises at home, Which will help you burn fat and forget about problem areas.

You will need a minimum inventory and a bit of free time, while most exercises are suitable for any level of preparation. The presented exercises will help you strengthen the muscles of the legs and buttocks. The article also offers an exemplary exercise plan that can be adapted to their capabilities.

Rules for performing foot exercises

1. If you want to lose weight in the legs, then the set of exercises at home should include: cardio-exercises for fat burning, exercises with dumbbells for body tone, exercises without burdening for slim long muscles.If you want to increase the muscles, it is enough to perform only power exercises with dumbbells With heavy dumbbells.
2. Search for foot exercises 2 times a week to 30-60 minutes. For slimming in the legs, be sure to combine cardio-exercises and exercises for muscle tone. If you do not have too much weight and you need to just pull the hips and buttocks, then the cardio can not be performed.
3. You can lose weight in the legs only when compliance when food is in the body less than it is able to spend energy. Therefore, without restrictions in nutrition, it is not necessary if you want to achieve the desired results. Also for losing weight Look at article about.
4. If you have a problem with joints and varicose veins, then avoid jumping, attacks and squats. If any exercises give you discomfort, then the best exclude them from the workout.
5. If you do not have dumbbells, you can train without them or use plastic bottles filled with water or sand instead of dumbbells. But for comfortable workouts, of course, it is better to purchase dumbbells.
6. The most effective additional inventory for leg muscles and buttocks is. For complication of exercises, you can also use sweepers for legs or elastic tape.
7. During the execution of squats and attacks, watch the knees not to go beyond the socks, the back remained straight, the loin did not bete and did not disintegrate.
8. Before performing exercises for the legs, be sure to perform a short 5-minute warm-up, and after training - stretching for muscles.
9. Remember that the body will lose weight entirely, and not in separate problem areas. But it is possible to give an additional impulse to the body burning in the zone you need if you conduct an interval cardio training and then perform a number of exercises on the target zone.
10. For complication of foot exercises, use pulsering principle of exercise. It is relevant for both attacks, squats, and for various masks and feet lifts:

Cardio exercises for slimming feet

Cardio-exercises for the legs will help you burn more calories, strengthen blood circulation in problem areas and get rid of fat on the hips. Pay Cardio exercises about 15-20 minutes from the total 45 minutes. Presented cardio-exercises for legs at home are located at the increasing level of complexity.

For the Gifki to the article Thanks YouTube-channels: mFIT, Nourishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda WOOLDRIDGE, Fitnesstype, Puzzle Fit LLC, Christina Carlyle.

9. Squakes on the socks (legs together)

13. Alternated rise on socks

15. Walking forwards ahead

Foot Exercises

Foot exercises on the floor are not only very effective for getting rid of problem areas, but also safe for those who have problems with joints and varicose veins. Such exercises more decumbate and fit even beginners.

Repeat the exercises 15-25 times, you can use sweepers for legs and a pulsating version of exercises to increase the load.

11. Lifting legs on all fours

If you are especially concerned zone Halifa or the inner part of the thighs, then see these articles:

Ready Plan Exercise for Foot For Beginners and Advanced

We offer you several ready-made sets of foot exercises at home, which you can use for training or adapt to your capabilities. Training assumes 4 Round: cardio-exercises, foot exercises with dumbbells, foot exercises without burdening, foot exercises.

Between circles and rounds 30-60 seconds of recreation. Holidays between exercises are not supposed (only in Cardio Round) But you can stop at the request for 10-15 seconds.

Exercise plan for beginners: option 1

• Round 1. (3 Circle): Jump in a wide quiety, jumping in a bar with breeding legs, kick forward back, plyometric side lunge
• Round 2. (2 Circle): Squate with dumbbells, lunges ahead, raven thrust, side lunge
• Round 3. (2 Circle): Sitting on socks (legs together), Bulgarian lunge, lifting legs to the side, pulsating plie-squats on socks
• Round 4. (1 Circle): Lifting the legs to the side standing on the knees, bringing the thigh lying on the side, shell, lifts to the legs in the bridge, circular movements on the back (Each exercise perform 10-15 repetitions).

Exercise plan for beginners: option 2

• Round 1.(3 Circle): Side jumping, squatting with jumping, jumping in a bar with breeding of legs, plyometric side lunge (Each exercise is performed 30 seconds, between the exercises of 30 seconds of rest).
• Round 2. (2 Circle): Sumo-squats with dumbbell, lunge on the spot, foot lifts with dumbbell, drops back (Each exercise perform 10-15 repetitions).
• Round 3. (2 Circle): Ranged thrust on one leg, lift from the chair, lifting legs forward alternated rise on socks (Each exercise perform 10-20 repetitions).
• Round 4. (1 Circle): Lifting legs lying on the side, side rise on all fours, breeding legs in the bridge, Mas leg, scissors (Each exercise perform 10-15 repetitions).

Exercise Plan for Advanced: Option 1

• Round 1. (3 Circle): Jumping 180 degrees, side jumps, squatting jumping, jumping in the lunges (Each exercise is performed 40 seconds, between the exercises 20 seconds of rest)
• Round 2. (2 Circle): Squate with lifting on socks, attacks ahead, rodged traction, lunge back in low nap
• Round 3. (2 Circle): Diagonal lunges, leaning back, walking in ahead, squatted with a raised foot
• Round 4. (1 Circle): Lifting legs for the inside of the hip, feet opening to the side lying on the back, breeding legs lying on the stomach, lifting legs on all fours, circular movements on his back

Exercise Plan for Advanced: Option 2

• Round 1. (3 Circle): Sumo-squat jumping, kick forward back, jump into a wide quie, jump star (Each exercise is 100 seconds, between the exercises of 20 seconds of rest).
• Round 2. (2 Circle): Squatting with dumbbells, drops back, sumo-squat with dumbbell, leg climbs with dumbbell (Each exercise perform 15-20 repetitions).
• Round 3. (2 Circle): Fucks in a circle, garland, climbing on the chair + feet to the side, pulsating Pelle-squats on the socks (Each exercise perform 15-25 repetitions).
• Round 4. (1 Circle): Lifting legs in the side plank, lifting legs parallel to the floor, Mas leg, scissors, breeding legs lying on the stomach (Each exercise perform 20-25 repetitions).

5 video with leg exercises at home

4. Low workout for slender legs

5. Interval training for legs

Also be sure to look at our selections of video: