If there is no possibility to join any team, you can allocate an hour and a half at any convenient time and try a few simple exercises from the classical choreography. The reason that the choice fell on it, rather than on the run or similar activity, is that it is the ballet that gives clarity to the muscles of the legs, it is enough to even look at the ballerinas to be sure of this statement.
First of all, you need to warm up the ligaments and joints within five minutes, so as not to damage them during the exercise, and start the Sakhillic tendon. Initially, you should twist each foot for a minute, apostom go to the most basic figures.
The initial position on the Batman tandu: standing in front of the mirror, the belly is pulled up, the back is straight, the shoulders are down, the eyes are clearly forward, the legs are gathered together and are in the first position - the feet are on one line, the heels touch each other, the socks in different directions. One foot slowly slides to the side, the toe does not come off the floor, stretching to the maximum limit, after chegovogvoroschaetsya in its original position and from it as directed forward and backward. Then the action is repeated from the other leg. A figure of eight to twenty repetitions per foot is performed. During this exercise, it is necessary to make sure that the leg comes out from the hip, and the knee is maximally "off".
The next one is relleve, it is mainly directed to caviar. The starting position is the same, but it's better to start on the sixth position - heels and socks together. The essence of the movement consists in raising it to the half-toes and then lowering it back to the full stop. But it is important to make sure that when you return to the initial position, the weight of the body does not swell to the heel with all the force, but passes smoothly and carefully. Ideally, touching the floor, you should immediately push yourself up, due to which it turns out that the raising occurs quickly, and lowering slowly. With the correct performance, even after the twentieth repetition of untrained people, calves will begin to burn.
If desired, you can repeat the same in the first, second and third positions. Twenty repetitions for each.
Another important exercise - plie. For its execution, it is best to first have a support: for example, the back of the chair, since it is always difficult for beginners to maintain balance and load the right muscles. The starting position is the same, the stop of the second position - the first with the distance between them. You can start with a demy-plie-half-squat on eight accounts and the same return to the FE. And then, after ten or fifteen repetitions, it's worth going to grandiose. Slowly, by eight counts, you need to sink down to the parallel thighs with the floor, making sure that the buttocks do not protrude back, aspina did not have a sagging in the lower back. The heel from the floor does not come off. It is necessary to stay in such a position for three blows, and then return to the initial position as well for eight bills. Repeat twenty times. Those who have mastered pli, you can complicate it by performing pli releve - the same thing, only on the half-toes. Here, one can not do without the supporters, otherwise there will be a collapse of the hull, why the load will go to those muscles that follow.
The final elements of the exercise at the support will be a series of Batman - rellevale, tandyte and grand.
Batman rellevale is a slow, cautious raising of the foot by means of sliding on the floor before the parallel with it. Performed both forward and backward, and aside. It is necessary to make sure that during the exercise, the straight back is still kept, the buttocks are not bulging, the legs are working, the needle does not fall down. The position of the upper body should be clearly marked during the whole lesson, but it should not be confused "fixed" and "strained".
Batman tandu is different from the usual tandy tzhete, from which the class began, by the fact that when it is carried out, the socks come off and the leg is thrown up. In this case, the height of the ascent is not to be determined, it can be thirty degrees or forty degrees.
Grand Batman is designed for warmed muscles, since in this case the leg is actively raised in the air to the maximum height that the self-stretch allows, and also quickly returns to its original position. Here it is worth recalling not only the position of the hull, but also that when lowering you need to throw a leg, and smoothly put on the floor, controlling its movements with muscles. As, however, and when performing absolutely any element.
Complete an uncomplicated exercise is best a ten-minute stretch, which will help to relax and restore breathing. Tilting to the feet in standing and sitting position, deflections back, pulling up the knees, warming up the feet. Etovse will help the muscles to recover, and will also have a beneficial effect on the ligaments.
The main thing, having set as the goal to pump thin legs, not to throw vsena midway, not having noticed result for a week. This process, like everything that has the character of "turning from a caterpillar to a butterfly", is quite long, time-consuming, but at the same time it is enough to just get involved and time will stop so mockingly. Important systematic and regularity, thoughtful approach and a positive attitude - doing the exercises only in order to quickly finish them, you will not be able to get the desired result. And, of course, although homemaking is more attractive in some ways, it is best to get under the wing of a good, literate teacher who will not only be able to show by his example, but will determine in vain where something is wrong, having managed to save from incorrect learning memorization of wrong muscles.