Perfect legs: 4 simple exercises

Perfect legs: 4 simple exercises
Perfect legs: 4 simple exercises
Anonim

Slender, toned legs - without gyms, diets and exhausting workouts! It's simple!

Perfect legs: 4 simple exercises

These exercises are developed using bodyflex technology, with elements of yoga and Pilates. Their main advantage is that you do not run the risk of “swinging” your legs, making the muscles more voluminous, like cyclists. On the contrary, a graceful relief and volume reduction - that's what the developers promise!

Combining physical activity and proper breathing (we'll tell you everything, nothing complicated!), You will provide the muscles with more oxygen than they are used to receiving, and oxygen burns fat!

So let's get started!

1. Resting Runner Pose

Stand up straight, feet shoulder-width apart. Slightly bend your knees, put your palms on them (this is the pose of a resting runner), pull in your stomach, feel a slight tension in your buttocks. Exhale slowly through your mouth, trying to “squeeze” all the air out of your lungs. Hold your breath for a few seconds and inhale slowly through your nose until your lungs are full of air. Hold your breath again, making sure that the stomach remains drawn in. Exhale through your mouth slowly and with concentration. The optimal cycle is 10 exhalations and 10 breaths, a break of 30-40 seconds and another 10 exhalations and breaths. If you feel like you can do more, do it! The main thing here is symmetry, the last breath should be.

2. Doll pose

Sit on the floor, straighten your back, and spread your legs as far apart as possible (like a sitting doll). Put your hands behind your back and push off the floor, pointing the top of your head slightly forward. Pull your toes towards you. Gradually lean forward, keeping your back straight, move your hands in front of your stomach and gradually "go" forward with them. The maximum task is to lay the torso between the legs. The minimum task is to reach your knees with your hands without rounding your back. Inhale through your nose, exhale through your mouth, counting to 6 with each breath.

3. Deep slope

There are two equal ways to do this exercise - choose the one you like best!

a) Stand up straight, legs slightly apart. Lean forward as far as you can without bending your knees. The ideal result - palms tucked under the feet, arms and legs perfectly straight.

b) Sit on the floor with your feet together, try to grab your feet with your hands and put your chest and forehead on your feet.

When you reach the maximum possible tilt at this stage, breathe evenly and deeply, stay in the pose for up to 5 minutes.

4. Acrobat Pose

Lie on your back, lift one leg vertically up, pull your fingers towards you. Gently lower the leg to the head, return to the starting position, then sideways, back to the starting position, now to the other leg, back, and to the other side. Do each abduction on the inhale, bringing back - on the exhale. Repeat with the other leg. IMPORTANT: the lower back should be tightly pressed to the floor. Better the abduction of the leg will be less noticeable than you hurt your back! Repeat 3 times with each leg.

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