Because of a sedentary lifestyle and sedentarywork in the office of many of our contemporaries leg muscles are very poorly developed. But it's easy to fix it even at home - you can pump your feet in just a few months of hard workouts that will not take much time. And for this it is not necessary to spend time on trips to the gym. Puffed and beautiful legs anyone can get by doing a few simple exercises at home.
The easiest way to properly trainWeakened leg muscles are walking, squats and jogging. But with increasing loads, you can achieve the desired result much faster than just running in the morning. For the best effect of training at home, many experts and fitness trainers recommend getting some very useful things. This rubber expander (its length should not exceed two meters), a pair of dumbbells (their weight should exceed five kilograms, it is best to use collapsible dumbbells, whose weight you can adjust yourself) and a large load (for this purpose you can use a bag of sugar or sand ). How to pump up the leg muscles at home, we will be prompted by experienced coaches, ready to share a few simple exercises. Performing this set of exercises in a few weeks will give a noticeable result, and with regular training will contribute to an excellent physical form.
If you want to pump your feet at home, you shouldbe ready for daily training and not let laziness take over you. The basic exercise for pumping various muscle groups of legs is squats with weight. The most important thing in this exercise is the correct weight selection at different stages of training. To do this, we use a bag prepared in advance with sand, the weight of which can be adjusted by pouring or pouring the contents of the bag. Squats with this load must be performed at a slow pace in order to feel the work of each muscle. It is necessary to perform three sets of ten repetitions.
Anyone who knows how to pump up leg muscles inat home, will recommend performing lifts with a weight on your toes. At the same time, the greatest burden is placed on the muscles of the calves, on which the beauty of our lower limbs largely depends. You can perform this exercise alternately for each leg. To do this, we stand on the toe of the right leg, holding the dumbbell in your right hand (you can hold your left hand by the wall or other support) and begin to slowly rise and fall. You need to do at least five sets of ten repetitions for each leg.
Another exercise for training isbending of the foot with the load fixed on it (for this purpose it is possible to use a dumbbell and a tourniquet or a piece of strong fabric). From the standing position, we begin to bend the leg with a fixed weight in the knee. To pump up your legs, you will need to perform this exercise in three sets of ten to fifteen repetitions for each of the legs.
Reducing the legs with an escapander attached to them.This exercise will allow you to work the muscles of the inner thigh. One end of the expander is fixed on the wall, and the other is secured with a belt or a wide belt around the knee. From the position sideways to the fastening we begin to pull the leg to the other leg. This exercise should be performed by doing five approaches for each leg, at least ten repetitions in each approach.
Carrying out this simple complex of fourExercise daily (or at least four times a week), you can pump up your legs and give them a beautiful relief appearance in just a few months. In addition, constant training, combined with daily jogs, will help keep yourself in great shape!
