Any girl wants to show her legs. But sometimes, due to muscle weakness, this part of the body does not look elegant enough, and sometimes even disproportionately to the whole body. Men are puzzled by a similar problem. At the same time, both girls and guys do not always have the opportunity to attend the gym for training. How to build legs at home - this article will tell.
The legs are a combination of muscles, cartilage and bones that a person uses daily. And his health depends on how developed and strong they are. After all, our ancestors, thanks to their quickness and speed, got their livelihood.
Thus, walking and running will primarily help build up legs at home. It can be morning or evening runs over short distances. You can force yourself to walk more if you go one stop earlier when traveling to work or from work. At the same time, running and walking should be performed daily, despite the bad weather.
Experts have proven that during running, almost 90% of the muscles are involved, and the heart muscle is also well trained.
For jogging, comfortable comfortable clothes should be selected depending on the season, as well as the right shoes. All these nuances should provide training efficiency and pleasantness, as well as help a person avoid getting all kinds of injuries.
If, nevertheless, there is not enough time and energy for jogging, then you can do your own feet anytime, anywhere. For example, at work, refuse to climb to the upper floor in an elevator. A staircase can be a wonderful “leg” simulator.
A positive answer to the question “ How to build legs at home” can be squats that need to be done at least 30-40 times daily, always keeping your back straight. This exercise promotes elasticity of the buttocks and tightness of the calves and thighs.
And yet, if a person has a feeling that his muscles are not sufficiently developed compared to other muscles of the body, then you need to decide on a set of exercises, which should be performed once a day at least four times a week. When performing exercises, you need to take breaks, allowing the muscles of the legs to rest, and at the same time rub and knead those muscles that especially had a load.
So, how to swing legs at home, shows the following set of exercises:
- The implementation of circular movements of the feet of the left foot to the right, and then to the left. Repeat the same for the right leg. This exercise is best done while sitting on a chair.
- Abduction of legs alternately to the sides, forward and backward, overcoming the force of the resistance of the rubber bandage that is fixed to the ankle joint. The second end of the bandage is best attached at the height of the belt to a fixed support at a distance of about 2 meters.
- "Gakkenshmidt's rise" - squatting on toes with holding the barbell behind the sacrum on the outstretched arms. At the same time, exhale, squatting, and inhale - straightening the legs.
- Alternately, then with one foot, then the other you need to perform springy swaying up and down in a lunge, while your hands are on the belt. Gradually, you can increase the load by adding dumbbells to your bent arms, which can be replaced with plastic bottles filled with water or sand.
The answer to the question "How to build legs at home?" can only be obtained with regular training, with a gradual increase in load. In this case, the time and pace of movements can be increased. Very useful for the muscles of the legs are "wave training." This is when the load during classes is amplified, then weakened. Do not forget that you can’t hold your breath, and exercises are best done in front of a mirror to control posture.
Thus, how to pump up legs at home, will tell a person's lifestyle and activity.