Fitness for beautiful legs

DUMPS WITH DUMPS

Stand with your back to the wall and lunge forward with one foot, while the other leg should rest with the heel against the wall and with the toe on the floor. Place a gymnastic ball between your back and the wall. Take dumbbells in each hand. Sit down so that both knees are bent at a 90-degree angle while keeping the ball against the wall with your back. Then return to the starting position.

What not to do: Lean back and extend your knees beyond your toes.

What muscles does this exercise strengthen?: quads and adductors of the thigh.

SITTING ON ONE LEG WITH A PIVOT

Place your feet together. Hold a very light dumbbell over your head with both hands. Lift one leg slightly above the floor, on the other leg, squat with a straight back, while turning the opposite shoulder towards the supporting leg. Lower the dumbbell to the support knee. Then rise to the starting position by turning your shoulder back and at the same time raising your arms with a dumbbell as high as possible.

What not to do: When squatting, lean forward too much and pull the neck / back of the head back.

What muscles does this exercise strengthen?: Thigh tendons, back muscles and obliques.

STAND LINK WITH DUMBERS

Stand up straight with your legs slightly apart. Legs should be straight. Take dumbbells in each hand. Pull in your stomach. Bend over so as to reach the floor with dumbbells, keeping your back straight; there should be tension in the thighs. The back and head during the bend should be on the same line, the elbows should be at the level of the knees, the hands should not reach the feet a little. Rise to the starting position and repeat the exercise.

What not to do: raise your head, arch your back and bend your whole body to your knees.

What muscles does this exercise strengthen?: Thigh tendons, gluteus maximus and lower back muscles.

VOLLEYBALL LUNGS (LUNGS RIGHT AND LEFT)

Stand with your feet together or shoulder-width apart. Step to the side with one foot. Shift your body weight to the leg in front, while pushing back the hip joint. Return to starting position. Now take a step to the other side and repeat the exercise.

What not to do: lean forward with your whole body, put your knees beyond your toes.

What muscles does this exercise strengthen?: Thigh tendons, quadriceps, adductors, and glutes.

STRENGTH EXERCISES: LOWER SITTINGS

Place your feet shoulder-width apart. Sit down so that your knees are bent at a 90-degree angle. This position should be held for a count of 15. The hips should be parallel to the arms extended forward, which will increase the difficulty of the exercise. You can also do this exercise with your back straight against a wall and your knees bent at a 90-degree angle, as if in the shape of a chair.

What not to do: Extend your knees beyond your toes while squatting.

What muscles does this exercise strengthen?: Quads, Hip Tendons and Glutes.