Every girl dreams to have a slim figure, beautiful buttocks and toned thighs. For this you need to organize a workout, but the fitness club is not necessary. How to build thighs in the home, you can learn from this article.
Of course, in the gym, with a variety of equipment and effective fitness trainers to engage in a much more interesting. But if the main goal is to get beautiful and toned body, train can be at home. Assuming good commitment, per month, you can achieve a tangible result. We will look at 5 effective exercises, which work to reduce the waist and remove unnecessary fat, build muscle. For this we need only the desire and a few improvised tools.
The following exercises can perform girls at any physical shape, even beginners. For greatest efficiency the recommended number of repetitions to increase gradually.
Before starting our exercises, you need to arrange a five-minute warm-up.
For this fit running (regular or on site depending on the area), various jumps, twisting. It is necessary to warm up the muscles of the body, feet and hands, allow the body ready for exercise. Heart rate will accelerate evenly, you are breathing, and the body is ready to load. So, start pumping lyashek and buttocks.
Squats is known as a proven means of pumping of the hips, pelvis and press. Over time, the possible additions in the form of dumbbells or other projectiles to load. Squats strengthen the muscles of the waist of the body, the pelvis and femur. Starting position — standing, feet on width of shoulders, hands at chest level close to your body or stretching forward.
Leg swings, standing on all fours
This exercise should be performed on a flat surface, for convenience putting a gym Mat. Starting position — stand on all fours, having four points of support (two for knees and elbows), pelvis in this case is a little above the shoulders.
Mahi lying on its side
The exercise is designed for inflating the outer surface of the thigh. Strengthens thighs and buttocks, is very effective, it is necessary to watch correctness of implementation. Starting position — lie on your side, stretching the body in a straight line.
Enter into a fitness program. Exercise effectively tightens glutes, thighs, press, without requiring any additional devices. Starting position — standing, heels together, hands placed on waist or hips.
To perform a thrust and obtain a good result you will need dumbbells. Alternatively, in the absence of home sports equipment, fill plastic bottles with water or sand. Starting position — stand upright, putting his feet shoulder-width apart, slightly bent, the cargo located in the hands, outstretched right WOL torso.
When the body cope with the load, it is necessary to increase the number of repetitions and weight shells. Regular exercise and adherence to diet are not forced to wait for the results. Therefore, the question of how to pump up thighs at home can be answered. Easily, most importantly — a great desire, and will succeed.