Although genetics has given you not a pair of long slender legs, the good news is that there is a variety of exercises you can do to lose weight and strengthen them. In this article we present some recommendations and four of the most effective exercises for toning the legs with no muscle building excessively. Before starting an exercise program for your legs, you should bear in mind that it is possible to do exercises to develop or reduce only part of the body. If you want nice legs, need exercising and get in shape from head to toe. For this reason, the basis for achieving this goal is aerobic exercise regularly (3 to 5 days per week, 30-60 minutes each time), together with a proper diet. Some examples of aerobic exercises that emphasize the activity in the legs are climbing stairs, biking, walking, skating or running. Here are some of the most effective exercises for the legs you can do at home in comfort and can serve as a guide to develop your routine. Before starting, remember to start slowly, as with any new routine, stop and get some exercise if you feel much pain or discomfort. Start standing with legs spread across the width of the pelvis and hands on hips (basic) or holding hand weights or dumbbells, arms bent and hands at your shoulders (advanced) . Then bend the legs, knees and ankles perpendicular to check your hips back as if you were to sit down. Do not lower than 90 degrees. Take a big step forward with right foot, without moving the other foot, bend your knees and lower your body toward the floor, with your torso straight, until your left knee is about 8 cm (3 or 4 inches) from floor . Do this exercise to begin slowly to make sure to achieve fitness. Do three sets of these exercises with each leg, four times a week. If the movement is very easy for you, you can do with dumbbells in each hand. Start at position "on all fours, knees and hands on the floor, and stretch one leg back until the knee is straight and slightly higher than the hip. Bend your knee toward your body as much as possible and stretch it again, but do not let it drop to a level below your hip. This is the home version of a popular exercise in the gym, with the advantage of not requiring special equipment, just weights to your ankles. However, be careful when doing so, because you could injure your knees if you do it with too much weight or improperly. Sit in a chair with ankle weights and a rolled towel under your knees. Tighten the abdominal muscles and keep your back straight. Your knees should extend beyond the edge of the chair up to 5 cm (2 inches). Separate your feet shoulder width of the pelvis and keep your heels raised, fingers touching the floor. Combining a proper diet and regular aerobic exercise routine with these four simple moves to help you achieve perfect legs! You can see the results within a month to six weeks, depending on your age, how often you exercise and your fitness. Learn how to overcome obstacles that interfere with weight loss and control cravings to maintain the figure you ever wanted.
Trs large muscle, the buttocks covering portion to results of the hip, the muscle is the largest and most powerful body, consisting of the gluteus maximus and the gluteus medius. Too often ngligs, the leg exercises are needed if a good training and harmonious quilibrde your muscle mass. The exercise is done allongau ground. Map a leg in a broad movement by keeping your back straight. Blow during exertion, inhale on the return position. Reverse the movement for the other leg .. The exercise is done standing on a machine. Stay straight and legs outstretched claws, hands on support to maintain balance during the movement .. The exercise is done standing on a low pulley machine. Attach the strap your ankle, the lowest possible. Stay straight and legs stretched lgrement DCAL to let the belt .. The exercise is done standing with two haltres. Place a wedge under your heels. Take a haltre in each hand. The palms of hands to the body, place it between your thighs haltres .. The exercise is done sitting on a machine specific focus for the work of the adductors. Keep your back straight, plaqudans folder of the machine, legs cards .. The exercise is done standing. This exercise can be done with a bar or haltres. Grasp the bar or haltres, arms at your sides, your hands greenhouses up to your pubes, palms facing to results .. This exercise requires a machine or weights spcifique plaant is under the feet (soles melt) and a bench or weights attaching to velcro ankle and a bench .. The exercise is done standing, facing the back of the machine. Enter the bar connects the low pulley machine, arms at your sides, your two cards into the hands axis shoulders, palms facing to results (pronation) .. The exercise is done standing, facing the back of the machine. You can place a wedge under your heels. Take the bar, grip the rope or the low pulley fixed to the machine, arms outstretched ..

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