Nice Legs
Nice Legs Whether it is summer on the beach or in beautiful winter tights, we love long legs revealing and refined. And it's not that complicated: think up the stairs on tip toe, avoid water retention, follow our program.
Curved legs, without thinking
The program for these series of exercises: shape, hue and lightness ... Emerge legs tonic in a few weeks is not so difficult. After a few sessions of effort, you will have the pleasure of hot legs.
Petit reminder of leg's anatomy before you start
The muscular system of the lower limb is made in the thigh the quadriceps, ischios of upper leg and abductors. In leg,the calf is formed by sural triceps. At the walking or leg movements, all these muscles are jointly solicited.?
The exercises we follow make the knee joint with many constraints. If you experience sensations of floating knee, a blockage or other joints problems, stop exercising and consult a sports physician. To practice these exercises, wear suitable shoes that allow good lateral support.
The work of the lower limbs uses much of the muscular system and cardio-vascular and requires a good investment with a good breath. Follow the rest given as guidelines and adapt them to your capabilities as the physical fatigue occurs rapidly.
Exercise 1: Work of flexion-extension
This exercise can make the muscles of the legs and thighs so intense.
Starting position: Standing, feet parallel, hip width, arm stretched along the body, looking straight ahead.
Execution of exercise: Flex legs inspiring, lifting your arms in front until the hip joint is the same knee without rounding the back and descent controlling. When the femur are horizontal, exhale back (leg extension) by contracting the buttocks up to the starting position.
Tips: In this movement, the back is slightly bowed, but flat. You push your buttocks backward as if you wanted to sit. To experience the work of the buttocks and thighs and legs, it is important to get the legs to the horizontal.
Muscles worked: quadriceps, the buttocks, the adductors, the ischios-leg.
Drivetrain: 4 sets of 20 repetitions. Give you a minute's rest between each series.
Exercise 2: Work of flexion-extension, feet apart
This exercise allows the muscles of legs and inner thighs to work a more intense
Starting Position :Standing, feet apart a little more than the width of shoulders, pointed feet, directed outwards, the hands at the waist. The back is straight and eyes forward.
Execution of Exercise:Flex legs inspiring until the thigh is horizontal to the hands remain at the waist. Exhale back (leg extension) and by tightening the buttocks up to the starting position. The muscles are the quadriceps requested, the buttocks, the leg-ischios and above all adductors.
Drivetrain: 4 sets of 20 repetitions. Do not forget to breathe between each set, one minute of rest.
Nice Legs (Part 2)
Nice Legs (Part 3)
