At first for the first 3 weeks, you need to repeat each exercise 5 or 10 times, with each time increasing the number of approaches and increasing to 15 or 20 times.
If you want your legs to be the right shape, you need to strengthen the muscles of the calves and thighs, achieve elasticity and flexibility of the ligaments of the ankle and knee joints with the help of special exercises.
Physical exercises for beautiful legs
1. Lie on your right side, let's bend the head bent at the elbow with your hand. Then we raise the straightened left leg, as high as possible, we count to ten. We will repeat two more times. Exercise right foot.
2. We remain in the same position, we will stretch our arms out to the sides, we will close our legs and raise them at a right angle to the floor. Then slowly and as much as possible we will open our legs, we do not tear off the upper part of the trunk from the floor. After that, slowly cross your legs, then we'll close it. We will repeat all movements 10 times.
3. Let's sit down on the floor and put our legs together in a relaxed state, hands stretch back and stand on the floor. We lift the legs in turn. Take a deep breath and bend the knee. Let's make a circular motion with the tip of an elongated foot. Exhale the leg, gradually straighten it. We will execute each leg 10 times.
4. We will rise directly, we keep our legs together, we spread our arms to the sides to the level of the shoulders. We will pull one of the legs forward, put it on the heel, then raise it and lower it, make circular motions along the road. We will execute each leg 10 times.
5. We keep our feet together, we spread our arms to the sides to the level of the shoulders. We will take one leg back, and then slowly raise it to the level of the knee of the other leg, then slowly lower it. We perform exercises, alternating legs, doing 10 times.
6. Let's stand on all fours, stretch our straightened hands in front of us and put our hands on the floor. We will pull one leg back, bend it in the knee, raise it higher, then lower it. Perform 10 times, legs alternate.
7. We keep our feet together, we keep our hands in front of us on the width of our shoulders, we rest our hands on the floor. Raise the pelvis, withdraw, without bending one leg back, then slowly raise it higher, and just as slowly lower it. Perform 5 times, legs alternate.
8. We will rest our hands on the floor, legs straighten. We will stretch one leg in the side, then slowly raise it, do not bend it in the knee, slowly lower it. Perform 10 times, legs alternate.
9. We lie on our backs, we keep our feet together, and we spread our arms to the sides. Raise the legs at a right angle to the floor and in this position we will hold up for a few seconds, then slowly lower them to the floor. We will perform the exercise 15 times.
10. We scatter small items on the floor, and collect them with our toes, this exercise is suitable for those who have flat feet.
11. Let's ride the soles of the foot with a cylindrical object, for example, a thick pencil.
12 . In the sitting position, resemble at first on the outside of the foot, then on the inside of the foot. Then we go on the heels, then on the toes.
13. A minute or two knock your heels on the floor. The meaning of such an exercise is that in this way you "disperse" lymph and blood.
Exercises to restore balance of the body, to strengthen the muscles of the legs
1. Starting position - standing, legs together. We put the right foot on the toe, and put our left foot to the full stop. We make the rolls from the toe to the heel, alternately change the legs. The weight of the body is transferred to the toes, the heel is detached from the floor. Repeat the movements 6 or 8 times.
2. Starting position - standing, legs are together on the socks, hands rest on the back of the chair. At the expense of one, two, take the left foot to the side, at the expense of three, four will return to the starting position. The same will be done with the right foot. We keep the back straight. Repeat 6 or 8 times.
3. The starting position is standing, legs are together on the socks, hands rest on the back of the chair. Do squats on your toes, without touching the heels of the floor. We keep the back straight, do not bend forward. We repeat 8 or 10 times.
4. The starting position is standing, legs together. We make small steps so that when walking only the soles of legs and legs are moving, and the thighs remain motionless at the same time. Walk as much as possible.
5. The starting position - standing, legs together, hands rest on the back of the chair. Bend our knees, make a half-squat and straighten again. We do not tear off the heels from the floor, we keep straight, we feel the tension of the muscles of the calves. Repeat exercise 6 or 8 times.
Now we know what exercises need to be done to strengthen the muscles of the legs. If they are done every day, this way you can strengthen the muscles of the legs, hips and make the legs of the right form.