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Exercises for your legs

Exercises for your legs.
Comes fair weather, and the final period to exercise with their lower extremities that is shaped legs make better and more beautiful as we walked proudly in short skirts and shorts, and bikinis in due time



Crawling, indexing comes fair weather, and the final period to exercise with their lower extremities that is shaped legs make better and more beautiful as we walked proudly in short skirts and shorts, and bikinis, but when the time comes. Br Exercises for legs
JUMP
While your legs are placed in the width of the pelvis, arms front of him, so that the palms are directed toward the floor. Then you have to jump in
maximum amount as you can. Repeat in 15 to 20 times.
ELONGATED LIMBS
While Extend left leg to the left of you, the right to bend. strength of the trunk scroll left and left hand, touch your toes. In this position, you should stay the next 40 seconds, and then do the same procedure and with the right foot. Repeat in 3 occasions.
leg raises
Take an upright position, lift your left leg behind the body, put a foot on the chair or stool. put both hands on the hip area, a right maximum foot flex. Hull keep upright. Repeat in 15 occasions on both sides.
Tighten the muscles
First you need to lie on a mat on the right hip, and forearm will be a mainstay. While the left hand in front of your body, bend the knee left leg. stretched slowly lift your right leg upward. Hold for a few moments, and then again take possession of the original position. Do the exercise 20 times on the left and right.
Exercises for Lateral Strain
Lie to the mat on the left side and tighten the abdominal muscles. Lower extremity spring and assemble. After bending the right arm, put on her head and put his left hand to the mat in front of his chest. Bend left leg and pull it toward the pelvis. then relax left leg and gently lift. weight on his left leg in an upright position, while povijajte foot and squeeze the inner thigh muscles, restore it to its original position. Repeat 10 times and the left and right.
EXERCISE kneeling
Settle down the mat and touch its surface and the upper and lower extremities. upper limbs are the shoulder width, knees, while the width of the pelvis.
you build the right foot to right side, and knee height to come in the pelvis. leg should remain in that position for a few seconds, then slowly lower yourself. Repeat 15 times and in the left and right.




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