You decided to quickly pump up the legs straight at home? You will help these tips!
Now people more and more attention has been given to their appearance, figure, follow the figure. It is fashionable to be healthy, athletic and fit. Many are interested in how to build legs fast at home. Of course, someone is willing to go to the gym, do it regularly, but most men and women prefer to train to do them at home. It’s free, it’s easier to find the optimal schedule, calculate the load. However, it is important to know the exercises, correctly training to quickly pump up the legs to make them beautiful, strong, harmonious.
Remember that the leg muscles – the most difficult group. You must train intensively working through all the muscles in turn. You will need to do a lot of reps, and exercises should be done every day.
Interestingly, workouts for women and men differ slightly. Therefore, if you decide at home perfectly to pump your legs, choose the appropriate exercises.
Techniques for men. Pumped up
Now men need to remember, what exercises will help to pump up the legs, even going to the gym. You just use basic accessories, minimal sports equipment and start exercising at home.
- Wishgiver. You will need a chair and dumbbells. You can start to use a gymnastic stick. Stand up straight, hold the body. Raise one leg, stand it on a chair. Then become confident with both feet and get down. Legs should move well. It is necessary to descend on the wrong foot from where you stood. Also vysalivanie with dumbbells in hands. A good option is to walk confidently, and at the same time keep both hands behind the back, the gymnastic stick.
- Complex with squats are also very effective. You will need to squat 20 times in a row. First, just keep your hands behind your head. In the second and third approaches can pick up a dumbbell. Well, if you will gradually increase the weight. Great to pump up the legs at home squats on one leg. This is what suggests the coach: “This exercise is done carefully, it is necessary to hold onto some kind of support. Also complement the complex rises on the toe, while standing on one leg. Be careful not to hurt yourself”.
- Another set will allow you to pump up the legs, buttocks, to train all muscle groups at home. You need to tiptoe, stretching up strongly for 40 times in a row. Five approaches. Then you need to do 4 sets, about 25-30 times each, attacks. Preferably two or three approaches to do lunges with dumbbells in hand, perform them in different directions.
Also, it is necessary most to walk, to run at least three to four times a day to do with a rope.
Legs pumped without effort. Exercises for girls
You want to get beautiful, sexy legs? Want to build legs quickly, without labor, but not to spend money going to gyms? Then learn simple sets of exercises.
- Attacks. They need to do back, to the side, to use the classic scheme. Feet put on width apart, hands want to keep on the belt, remove the head. Take a deep step forward with a rapid motion. Then change the leg. It is important to make the exercise 15 times, preferably 4 approach. On the same principle do lunges to the side, right and left. Rear attacks abrupt step is done ago.
- Sit-UPS perfectly help build up the legs. You will be able to at home quickly enough to get some great legs, slim, smart, athletic. Need to squat deep, at 15 times. Well, if you make 4 calls, 2 of them entering with dumbbells in hands.
- With variable thrust you will need to change the position of the feet in a lightweight low bounce.
Make sure to exercise with a skipping rope, do not spare time for this. Owner of beautiful feet admit that it gives them the ability to look great: “I work with jump rope every day, be sure to make 4 calls to 30 jumps. Feet are always in impeccable shape!” Often need to walk at least three times a week to do a long run, about 20-30 minutes.
Men and women can quickly pump up the legs. And to go to the gym not necessarily! Proceed to the algorithms, remember these simple systems, practice regularly.