Legs Exercises
Exercise 3: Leaned against a wall, static work
This exercise allows the muscles to work the upper thighs so intense.
Starting Position :Your plate back to the wall, legs bent at right angles, the arms along the body and out of the belly.
Execution of exercise: Keep the starting position by blowing for 30 to 40 seconds.
Drivetrain: Repeat this exercise six times with 20 seconds rest between each one. According to your possibilities, gradually, try to maintain the position longer to feel a sense of burning in the thighs.
Exercise 4: Slots
This movement requires the acquisition of a sense of balance to be maintained throughout the year in advanced level.
Starting Position :Standing right foot forward, lying flat on the ground. Left foot back leaning on the toe. Your two feet should not be aligned one behind the other or you lose balance. Width of the basin. Either you keep your hands at the waist or the arms are stretched along the body with small dumbbell in each hand.
Execution of exercise: Inspire flexing the legs, back straight, look to the horizontal and exhale back legs completely. Contract the glutes throughout the movement. To work the other leg, reversing the position of the feet.
Training: Depending on your physical capabilities, make 4 to 6 sets of 10 to 20 repetitions. Rest time: 45 seconds to a minute.
Second possibility: Standing, legs slightly apart, eyes forward. Either the hands at the waist or arms stretched along the body with small dumbbell in each hand. Inhale and take a big step forward in keeping the right chest. At the slot, the thigh that moves forward must be to stabilize the horizontal. Exhale while returning to starting position.
Drivetrain: 4 to 6 sets of 10 to 20 repetitions depending on your possibilities. Rest time: 45 seconds to a minute. To work the other leg, reversing the position of the feet.
Tips: Contract the glutes during the movement. The knee of the front leg must not exceed the toe. Follow the width of the basin. Initially, if you have balance problems, use a stick (the handle of a broom).
These two exercises are working hard your quadriceps, the gluteus maximum and the abductors.
Nice Legs (Part 1)
Nice Legs (Part 3)
