Complex One
Exercises to strengthen the leg muscles
- The starting position is standing straight, with the legs together. Straightening your legs, you need to raise your heels, bending your knees slightly, as high as possible. In this case, the weight of the trunk is transferred to the toes, where the heel is raised from the floor. Exercise should be repeated several times.
- The starting position is standing straight, with the legs together. Leaning on the back of an armchair or chair, it is necessary to stand on the toe of the foot, while the other should be taken aside. Keep the legs in a straightened position, without bending them. Then you need to change your foot.
- Two hands should lean on a chair, with the legs located together, slightly should be bent at the knees. Rise should be on toes, sit down - on the heels. Standing on your toes, your legs straighten. Then it is necessary to restore the balance of the trunk.
Second complex
Exercises for Leg Caviar
- The starting position is standing straight, legs together. It is necessary to lean on the back of the chair with your hands, start squats, bending and bending your legs. It is necessary to pay attention to the fact that the strain should be on the muscles of the calves.
- It is required to clamp the hips with a paper sheet in such a way that when walking, they remain at rest, and only the shins move. To perform this exercise should be as much as enough strength.
Exercises aimed at the development of knee-bending
- You need to lie on your back, put your hands under your waist, and stretch your legs straight. Then, lifting your legs, start the movements similar to riding a bicycle.
- When you sit on the floor, you should take your hands back. The palms should also rest on the floor, and put your feet on your toes. Then the feet should be brought to the hips as close as possible.
Exercises for ankles
Leaning against the back of the chair with your hands, you need to straighten up and put your feet on your toes. Occasionally slowly put your feet on your heels. Repeat this exercise is required a few times.
Third complex
Gymnastics in the morning, aimed at developing muscle
- In the morning, waking up after a night's sleep, you need to stretch, straining the whole body. With the feet feet, without lifting them, you should start circular movements in one and the other side approximately ten to fifteen times. Raise each leg, bend slightly and hold the palms from the foot to the hip joint area from the bottom up. Repeat should be several times.
- Leaning on the back of the chair, hands should start lifting on the toes, then sinking to the heels. Repeat five to six times.
- At the time of walking around the room barefoot, you should slowly climb on your toes and fall down on your heels several times.
- Walking on the heels, while raising as high as possible the front part of the foot.
Let's pay attention to the fact that the last two exercises should be performed alternately, namely: firstly, the toes on the legs go inward, thus approaching the front parts of the foot, then the toes go out when the front part of the feet is bred.
Complex Four
Such exercises are performed in the morning, afternoon and evening, without fail following the regular sequence. As a result - fatigue will evaporate, and the gait will become more cheerful and elegant.
- Standing straight, you need to lean your hands on the back of the chair, the toes of the feet should be directed forward. Start a slow climb to the socks, then, staying a minute in this position, slowly sink. The load should go to the outside of the foot.
- It is necessary to sit in such a way that your feet rest on the floor. Before you put, for example, a handkerchief, which you need to grasp with your toes, after which, without taking off the heels from the floor, you need to move it until each other's toes touch.
- Put a book on the floor. The legs should be positioned so that the inside of the foot rests against the book, and the outer side is on the floor. Then start slow climbing on your toes. Repeat several times.
- It is required to lift a small ball from the floor with your toes. The exercise is repeated several times.
- It is necessary to walk around the room, with emphasis on the external part of the foot.
- You should sit down, while turning your feet inside and pressing them against each other. Then lower and reconnect.
Exercises designed specifically for the fullest
It is required to produce movement for at least fifteen minutes during the day, without straining the muscles. Here emphasis is placed on a large number of repetitions.
- You should sit or lie on your back, then bend and unbend your legs in the area of the knee, ankle and hip joints.
- It is necessary to lie on the back, to produce rotational movements with straight legs inward and outward.
- It is necessary to lie on the abdomen, alternately, and also simultaneously bend the legs in the knees and ankle joint. And also try to reach the heel with the heel to the buttocks.
- It is required to sit down on the floor, hands to rest against the back of the floor, then perform shaking of the leg muscles. It is necessary to slightly unbend and bend the legs in the hip and knee joint.
Complex Six
Exercises aimed at eliminating the "riding breeches" on the field
In the initial position it is necessary to lie on one side, put one hand under your head, and the second to rest on the floor at the breast level.
- Raise your straight leg, applying a lot of tension. Repeat thirty-two times.
- Take your straight leg forward, with your toe pointed away from you. Repeat from sixteen to thirty-two times
- Raise one leg, then attach to it a second one, which was lying on the floor. Thus, the angle between the legs and the floor must be formed. Then the legs return to their original position.
- Raise your straight legs to the side. Repeat from sixteen to thirty-two times. Then it is required to change the side and repeat the procedure.
- Bend and unbend legs towards the chest. Repeat this exercise from sixteen to thirty-two times, keeping intervals of ten to fifteen seconds.
- Perform movements similar to a bicycle. Repeat the movements thirty-two times for two or three approaches.
Complex Seventh
Exercises for asthenic women
In such women, as a rule, if they stand in a standing position together, there is a light in the hips.
- In the starting position, lie on your back and bend your knees, feet should be on the floor and should be diluted, and your hands should be in the area of the inner thighs. It is necessary to reduce the knees, and with the hands at the same time make it difficult to move. Follow the three approaches six to eight times.
- In such an initial position, you need to squeeze the stuffed ball. Exercise to perform four to five approaches six to eight times.