Very often, wanting to lose weight or just pump up their body, many people forget that you need to work not only on the torso, but also on the legs. Of course, doctors found that during any physical exertion, all the muscles of the lower extremities strain , but this is not enough to make them sculpted and attractive. When we directly shake our legs, all the quadriceps that are under the skin begin to strain strongly. As a result, the extra pounds go away, the figure becomes slimmer, and the body gradually heals. Now let us consider in more detail the exercises themselves, with the help of which the desired effect can be achieved very quickly.
The first - and most basic - is running. During accelerated movement, we shake our legs, and at the same time we develop respiration, normalize the functioning of blood vessels, and develop endurance. You can run anywhere - in the stadium, in the park, on the beach. It is only important to choose comfortable shoes and be patient.
Further exercises can be done at home or in the gym. The first of them is a step on a hill, on a bench or bench. The height of this step should be chosen based on growth, you need to perform the exercise with ease, so that only the necessary muscle groups are tensed. In this case, we shake our legs several times more efficiently than with lunges. You can also increase the load if you take the bar: it must be put on the shoulders. However, choose the right weight for “pancakes” - training should not be traumatic.
As for the attacks themselves, which are considered very effective, it is worth saying that with the help of them we practically do not swing our legs. In this exercise, the muscles of the buttocks are more tensed - and this is also important if you want to have a perfect body. To increase the load on the shoulders, you can also fix the bar with a feasible weight.
Despite all the developments of modern trainers, people who want to have perfect forms have repeatedly been convinced that the old traditions are much more effective and reliable. Among these, the main place is occupied by squats - an exercise that affects the entire lower body. Firstly, the spine is leveled, and secondly, calves are strengthened. The hips also acquire the desired relief - their inner and outer sides. But it’s important what kind of squats you will do. Legs shake, as a rule, squatting is not complete - in this case, the outer sides of the hips and calves are tensed. If the squat is made “to the stop”, buttocks and the back of the reed are strained.
Leg press is very effective in this regard , however, this exercise cannot be performed without an appropriate simulator. The secret is that you choose the weight that you need to raise with your lower limbs. It is advisable to start with small indicators, gradually increasing the load, as well as the number of approaches.
Knowing how to pump leg muscles correctly, you can achieve the desired effect as soon as possible. It is worth noting that the desired relief will appear sooner if you eat more protein and fresh vegetables.