Slender legs in 15 minutes
Sport And Fitness / / December 19, 2019
And these 15 minutes, you do not have either squat or jump at a furious pace. You do not even vzmoknete. However, the legs will still melt.
Pilates is great helps to keep the muscles toned, despite the fact that the exercises may seem too simple. Follow this complex in the days when you feel that simply can not break through the high-intensity workout. Also, he will approach you if for some reason you do not like squat.
The only equipment required for these exercises - mat. To complicate possible to use belts or weighting.
structure of training
- 40 seconds - the exercise.
- 10 seconds - rest.
- It is desirable to further conduct warm-up and cool down.
Optimally perform this complex 2-4 times a week, alternating with exercises for the upper body and a more intense workout for the lower body when you build mass.
General tips
- Breathe easy,
- Do not jerk,
- draw the belly, trying to pull the navel to the spine,
- focus on the movements, trying to feel the muscles work.
1. Bridge
Focus: buttocks and lower back.
Legs bent at the knees, feet are parallel to each other on the shoulder width apart, stomach in. On the inhale, lift the buttocks, stay in this position, lower buttocks. Keep your shoulders and heels.
To complicate: place your feet close to your buttocks and grasp the ankle hands.
2. swinging bridge
Focus: Femur.
Starting position is the same. On the inhale, lift the buttocks. Slightly expand the pelvis to one side. Then swing the other slowly. Do not lower your buttocks to the floor, pull your stomach, put your weight on the shoulders.
To complicate: lift your toes, putting the foot on the heel.
3. Side lift the top leg
Focus: Femur.
Lie on your left side, bent at the knee left leg. Gently raise and lower without touching the floor, straight right leg.
Make lifting legs 40 seconds with a large amplitude. Rest 10 seconds and lift the leg another 40 seconds with an average amplitude. Then rest 10 seconds and do the exercise with the other leg.
4. Side lifting lower legs
Focus: inner thighs.
Lie on your left side, bent at the knee right leg and put it over the outstretched left hand. Gently raise and lower without touching the floor, his left leg straight.
Raise leg 40 seconds with a large amplitude. Rest 10 seconds and do the exercise again 40 seconds with an average amplitude. Then rest 10 seconds and do the exercise with the other leg.
5. The rise of the bent leg back
Focus: the buttocks and rear thighs.
Get on all fours with a support on the forearm. Lift the leg bent at the knee. Sock pull up, do not lift your head. Make sure the leg is moved vertically.
Raise leg 40 seconds with a large amplitude. Rest 10 seconds and lift the leg another 40 seconds with a small amplitude. Then rest 10 seconds and do the exercise with the other leg.
6. The movement along an arc
Focus: buttocks, hips.
Get on all fours with a support on the forearm. Raise your left leg extended. Committed by it arc movement: down to the right, then up, down, left.
Rest 10 seconds and change leg.
7. double-tapping
Focus: press the buttocks and rear thighs.
Lie on your stomach. Lift your upper body and both legs. Spread the legs apart. Then, double legs and cotton back legs apart to the sides.