How to get well at the feet of a girl quickly: exercises and tips

How difficult it is to understand girls. One wants to lose weight, the other will fill up. If the desire to become thin is still clear, then why does someone want to gain mass? The fact is that the complexes are born not only from excess weight, but also from its lack.

If you are one of those girls who suffer from thinness of legs, then this article on how to get better at the feet will be useful to you. In it we will consider the main ways and secrets of adding weight in the legs.

If you decide to get better in the legs quickly, then it's better to immediately abandon this idea. It's just impossible. Quickly only the stomach becomes fuller, but not legs. To increase muscle mass of the legs will take months of training, proper nutrition, compliance with the regime and much more.

Exercises for the feet

The most effective way to increase the muscle mass of the legs is to visit the gym. There are a number of exercises that will help transform your legs. What to do to get better legs, described below.

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• Workout. Any activity in the gym begins with a warm-up. As a rule, it takes 10-15 minutes. It should consist of aerobic loads, for example, a treadmill. Immediately after warm-up, it is recommended to perform exercises to check the readiness of your joints to load. Such exercises can be attacks and sit-ups.

• Buttocks. Exercises on the buttocks are performed with dumbbells or a barbell. The optimal option for muscle hypertrophy is the program: squat - lunges - deadlift - mahi foot.

• Squats. A fairly complex exercise. When implementing it, you must follow certain rules. The foot should always rest on the floor as tightly as possible. Do not strain again and squat below the parallel with the floor, because the benefits of this is not proven. When you get up, try to push yourself with the big gluteal muscles. Exercise should be done at least three times a week, six approaches for 8-10 repetitions.

• Drops. There are a lot of types of attacks, but we will be interested in static attacks from the platform and attacks back. To perform the first type of attack, you need a hill( step) with a height of 15 to 20 cm. Stand with your back to the hill, make an attack. Doing a lunge, the toe of the foot should be on the platform. Staying in this position, do squats before getting a right angle of the leg that is in front.

Repeat this motion a few more times. Do not return the leg to its original position. Exercise three times a week, three approaches for 12-15 repetitions. In order to pump up the legs of the girl, but not the buttocks, you will come up with simple lunges forward.

• Deadlift. If you are just starting out, use dumbbells for convenience. Take them, draw the elbows and a little back to the priest. Begin the slopes, while looking straight ahead. If you feel a stretch in the back of your thigh, straighten the buttocks. Exercise is done a couple of times a week, in five sets of 6-10 reps.

• Weight with burdening. This is the last exercise you need to work out the small muscles. In some rooms there is a special simulator for this exercise. But it is not necessary.

If the simulator is not available, put weight on the ankle, take the position on your knees, and put your hands on the floor. Bend at right angles to the leg, on which weights and lift it. Raise should be until the quadriceps is not parallel to the floor. Continue to do pushing movements, as if your heel presses a button. Exercise is performed a couple of times a week, in two sets of 20-25 repetitions.

Below you can read a few exercises, which will certainly prompt you to do so that your legs recover quickly. A good exercise will be flexion or extension of the legs sitting. Do not ignore the remarkable exercise - the bending of the legs lying. Effectively and quickly help the exercise "reduction of legs", for which there is a special simulator.