How To Make Your Legs More Fully | Sports And Fitness



Sports And Fitness

How to make your legs more fully

Men and women lean physique often dissatisfied with their own views of the feet. Add lean muscle mass, and thus give more prominence feet, help special exercises. Perform the following power range of at least 3 times a week and gradually notice the volume of your thighs and legs becomes much more.

How to make your legs more fully

Instruction how to make legs more fully

Step 1:

Stand up straight, put his feet shoulder width apart, hands put on hips. With an exhalation, move the entire weight on his right leg, bend the knee and crouch down. Buttocks to immerse until the thigh of the right leg will not be parallel to the floor. Hands pull forward, fingers locked in the castle. Pruzhinte on the right foot up - down for 1 minute. On a breath accept the original position. With the next exhalation, repeat the exercise on the left leg. Every 1-2 weeks, try to lengthen the time of exposure to the power for 5-10 seconds.

Step 2:

The starting position is the same as in the first exercise. With an exhalation, bend your legs at the knees, pull the coccyx back as much as possible, hands pull ahead, do sit-ups, lock the position of the feet on the level when the thigh will be parallel to the floor. Hold the position for 5 seconds, then inhale take the starting position. Repeat this exercise 15-20 times.

Step 3:

Lie on your right side, place the hands on the floor as you are comfortable. As you inhale, lift your left leg up, send the sock. Do springy up and down movement for 1 minute. Repeat on the right foot. From the same starting position do the following exercise. Take the left leg back, bend it at the knee and place the foot on the floor behind your right foot. Right leg, lift up due to internal thigh muscles and do springing motion for 1-2 minutes. On the inhale, relax the leg. Make exercise left foot, turned over on the other side.

Step 4:

Sit on the floor, bend your legs at the knees, feet, connect and tighten as much as possible closer to the groin, hands put on knees. With an exhalation, push hands and knees trying to drop as low as possible. At the same time, try to make knees opposition, trying to pick them up from the floor and connect. Continue the exercise for 1-2 minutes.