Many women, especially those who are within the working day sitting and wearing high-heeled shoes,
legs constantly bent at the knees. Such a woman can not be lying on his back, raise your legs and fully straighten their knees.
This lack of posture is found even in young women, if they are not engaged in any sport. They give the impression hunched old women.
Fortunately, this drawback is easily eliminated by systematically engage in certain exercises for the legs.
You do not need any special exercise equipment and hiking in the gyms. Exercises for the feet, as described below, to be performed gradually and in the sequence in which they are given, every day increasing the rate.
Effective exercises for the legs
Stand facing a wall at a distance of a step from it. Gradually increase the distance. The legs are joined together Hands pull forward, resting his hands on the wall. Strong bend your elbows. Then straighten your arms. Heel thus should rest on the floor. Exercise repeat 10-15 times.
Stand facing the chair, or the chair, resting his hands on the back, the distance between your hands should be shoulder-width apart. Lift each hand in turn to such a height that it was the right angle with the back of a chair, and the whole body was a straight line.
From this position on "one" bend one leg at the knee, pulling it to his chest, on "two" make vigorous swing is back and up (the heel of the second leg all the time adheres to the floor). It does the same with the other leg. Repeat exercise 5-8 times.
"Camel step." Lean forward and down your hands and the floor for quite a long distance from the feet. In this position, you need to go ahead: the right arm and left leg, left arm and right leg. You can start with 10-15 steps, gradually increasing their number.
"Cat's Ridge." Sit on your toes, knees together, connect, lean palms on the floor at a distance from the foot step. On "one" lift up the thigh, lower heels to the floor, elbows and knees straight, his head hanging down. On "two" return to starting position. Make exercise 3-5 times and then stand up, stretch, and sit down again. So repeat 5-10 times.
If you have managed to get rid of bent knees, still recommended not to throw these exercises for the legs.
They clearly strengthens leg muscles and slender and beautiful legs - an ornament of any woman.
How to lose weight, the charge for the lazy
How to lose weight, the charge for the lazy
The fact that it's time to start doing charging and sports, I thought after a hearty dinner at 12 o'clock at night.
After eating to satiety, lying on the couch, I decided to start a new life on Monday not (as usual), but right now. Of course, with a full stomach can not play sports, so I started the alarm earlier,
to catch the morning run and do exercises. So I vowed to join the gym and with a sense of accomplishment sleep.
All night I dreamed I transformed after sport. Zapal the morning passed, and instead of charging, I decided to sleep longer.
During the day, my conscience is again reminded of himself, and had to cajole her subscription to the gym. I even went on to tell the two sessions. And then I gave her friend a subscription, which is much more free time.
- Even the most lazy person may, without some effort to maintain your body in good shape - says Alina Sergeeva - coach gymnastics and shaping.
During the day, we are constantly moving. And to this movement benefited enough to look after themselves and periodically repeat some subtle exercise.
Charging for the lazy
You can always do to lose weight, even at work, without the risk of being branded as crazy. Surrounding not even guess what you are doing sports.
Abdominal muscles
When there is free time, inspiratory strained abdominal muscles. Mentally count to ten, exhale and relax. Repeat this exercise as often as possible. Sitting at the table, tear off his feet off the floor and straighten them. Hold this position for a few seconds and lower your legs.
Chest Muscles
Sitting at the table, set himself fists at a distance of 30 cm from each other. Slowly come take them, count to five and relax. Try to repeat this exercise at least 50 times a day.
Undress and stand before a mirror. Try to smile widely - so to feel tension in your neck. You will see that the nipple slightly raised. This means that your smile contributes to the training of upper thoracic muscle.
Gluteal muscle
When it is necessary to lift something, try to squat rather than bend. Just do not rely neither about that hand. By the way, from the squat it looks much more aesthetic than the slope (especially if you're in a short skirt).
Pay attention to how you sit. From a soft chair or sofa would have to give. Ideal - is enough hard chair with a back.
Thigh and calf muscles
Getting up from a chair, try to rely only on his feet, and would not hold hands. You can pick up any object to load, such as a book. In this case, involving virtually all the muscle groups, but the main load is on their feet.
Give up the elevator and go up the stairs on foot. But there comes to each step, and do not jump like a young doe. It is useful to carry out this exercise on an escalator in the metro.
So go through life with a smile. You'll see, the result will not be long in coming. Within a few weeks of such training you will feel the difference.
Over time charge for the lazy will enter you into a habit, and you stop noticing that exercise regularly, invisible exercises.
How to lose weight without counting calories
What is the system of "traffic light", or How to lose weight without counting calories
For those who does not want to count calories, invented system "Traffic Light" for a healthy, proper nutrition and weight loss.
Green light: eat free.
Fresh and frozen fruits, fresh and frozen vegetables (other than those in the other groups); potatoes and other root vegetables; all salad vegetables; herbs and spices;
