How To Fix The Curvature Of The Leg Exercises | Sports And Fitness



Sports And Fitness

How to fix the curvature of the leg exercises

In an ideal form of legs standing knees and ankle of one foot in contact with the knees and ankles another. Little feet curvature can be corrected by special exercises - pumped muscles in the right places, and legs become good shape.

How to fix the curvature of the leg exercises

Instruction how to correct the curvature of leg exercises

Step 1:

Determine the shape of your feet. When an O-shaped legs diverge from the pelvis, ankle two feet touching and knees not, so they form the letter O. If, on the contrary, their knees touching, and no ankles, the legs are X-shaped.

Step 2:

Begin each workout with stretching exercises muscles in the legs any distortion. Stand up straight, keep your back straight, pull your stomach. The muscles of the body should be relaxed. Bend your knee and grab her hand. The heel should touch the buttocks. Fix the position for 5-10 seconds. The same repeat with the other leg.

Step 3:

Skating, swimming, gymnastics with O-shaped legs form. And follow the next set of exercises every day. Get on your knees, socks, spread and sit between them on the floor or on the heel. Then go up, straighten your back, legs apart arrange. Crouch so as to touch the knees.

Step 4:

Sit down, stretch your legs and sudden fast movements, turn right and left foot. Then tighten your leg muscles so that the socks were turned out. Then stand up, feet maximum sblizte and tense muscles. Hold this position for 3-5 seconds. This exercise helps to straighten the leg O-shaped form.

Step 5:

You can go skiing, swimming breaststroke, horseback riding, bike riding, to fix the X-shaped curvature of the legs. Every day, perform the following exercise. Sit cross-legged and slow rise without using his hands. When take an upright position, slowly straighten your back and legs apart as much as possible to the sides. Fix this position for 3-5 seconds.

Step 6:

Sit down on his haunches, his hands rest against the floor in front of him. Rise slowly straighten legs, hands never left the floor. Secure in this position for 5 seconds. Then sit down, straighten your legs, place your hands behind your back. Pull the sock towards the heel, then the maximum straining shin. Perform 10 repetitions for each leg. With X-shaped legs this exercise over time will be the perfect shape.

Step 7:

Relaxes the muscles after each series of exercises. Sit down and straighten your back. The leg clasp hands and lift up slowly. Hold in this position for 5 seconds. Then change legs. At the same time keep your feet close to one another. Make sure that your knees are not bent.