Daily exercise cross-country has a favorable effect on the development of muscle mass of the whole organism. When running a lot of work is on the muscles of the legs, contributing to the buildup of muscle mass. Begin jogging from a small distance and gradually increase the distance. An effective method for jogging, to increase the load, is a temporary acceleration. Which in time will allow you to run a certain distance in less time. Very effective when pumping a rope. But how to pump your feet at home - most women ask this question.
This is a relatively easy and inexpensive way to tidy your muscles. Every day, give at least ten minutes of time to exercise with a rope, and the initial level of training you quickly overcome.
Another way to pump the muscles of the legs is squatting. To begin with, you can deal with a squat without additional devices, and then increase the load. As an additional load fit dumbbells. Standing straight, take dumbbells in each hand, and arrange along the trunk. Put your feet apart, for better stability. You have to squat, slightly arching your back and looking in front of you, bending your knees. Hips should be parallel to the floor. Hold in this position for a few seconds, return to the starting position. When this exercise is performed, the muscles of the thighs, the quadriceps muscles and the gluteal muscles work. For the best result, do the exercise in a series of 10-15 times using a small load. As in the home condition to pump your feet - read on.
Squats with a barbell on the shoulders develop almost all the muscles of the body, which is a big advantage, the most important thing for the female body is not to overdo it with the weight of the bar. The bar is placed on a special rack. It is necessary to sit down under the bar, so that the bar is above the deltoid muscles. Then draw air into the chest and lift the bar from the counter by moving the pelvis forward. Having reached the horizontal position of the hips, unbend legs and take the starting position.
Lifting on standing toes is a good opportunity to develop the leg muscles, short and long gastrocnemius head. Stand on the hill, (at home it can be a wide threshold, in gyms there are special simulators). Strain your feet up on your toes and return to the starting position. This exercise can be repeated several times for greater efficiency.
Extension of the tibia sitting is performed on the simulators. The main muscles that are involved in this exercise are soleus. Sitting on the simulator, press your hips against the training pads. Put the foot socks on the supports, lowering the heels down. Strain your feet, going up on your toes. Repeat 10 - 15 times.
When lifting one leg while standing, place the feet on the stand, take the dumbbell in the hand from the side of the supporting leg, with the other hand hold the frame. Try to rise as high as possible on the toe. In the exercise, a small leg bend is allowed. Hold in this position, go back to the original. With this exercise, it is easy to develop gastrocnemius and soleus muscles.
Extension of the tibia sitting , with a barbell on the knees - this is a very significant load for the development of the triceps shin. So, sitting on the bench, stop socks are placed on the stand. Place the grip above your hips and strain your feet. Repeat the extension several times.
Exercise for the torso. Torso lifting is performed using a load that is placed on the trapezius muscles. Perform the inclination of the trunk forward to a horizontal position, with a straight back. The bend should be in the hip joint. When this type of exercise is performed, a large gluteus muscle, a sciatic-popliteal and back muscles are developed. A very common way to puff up your legs is to unbend. Great success is exercised by simulators for this type of strength training. This method is useful to use before performing more complex loads. Sitting grasp the edges of the seat. Bend the knees in the knees so that the ankles are under the rollers. Now straighten your legs, resisting the weight of the simulator. Then slowly return to the starting position. The main load in this movement is in the quadriceps muscles.
But remember: whatever exercises you do not perform, first of all you need a gradual approach and clever implementation.
After the exercises that are suggested in the article, you can without shame put on a skirt in the summer or walk in a swimsuit on the beach. And for a beloved man, you will be the most beautiful woman.