You don’t have a lot of time to go to the gym but still want to have tight, slim legs. Refer immediately to the simple but super-effective bodybuilding exercises below, which can be applied at home and in the workplace to quickly get the good shape!
Office workers often cannot avoid sitting too long, causing fat accumulation in the second and thighs. Busy work every night, adding family activities made the women not have much time to go to the gym to take care of the body and do bodybuilding exercises.
Do not worry too much about this problem because you can completely have firm, slim legs that help you feel more confident in tight suits like girls with only the lower exercises. here. In particular, you can easily implement them at home or at work breaks at work
To be toned, slim, you can’t skip Squat. First, you stand upright, legs open moderately. Taking a deep breath, you brace your stomach, squeeze your buttocks and push your hips back and sit down between your legs. Remember to keep your back straight, your hips, buttocks, back thighs and lower back joined to keep your posture steady.
When you start to stand up, you continue to squeeze your buttocks and push your hips forward, bringing your spine and hips back into a straight line. During this exercise, the head, back and buttocks must be aligned.
Sumo Squat is a variation of Squat variation, which helps to develop the front and inner thigh muscles. At this point, you stand in a straight position, your legs are about 1.5 times wider than your shoulders, your feet are slightly outward. When lowering your body, push your hips back, keep your back straight, inhale slowly and lower your body until your thighs are parallel to the floor. When you return to your original position, exhale. If you want to increase the effectiveness of this exercise, you can equip yourself with small weights to use at home.
STRETCHING THE THIGHS
This bodybuilding exercise is super simple but helps to stretch the thigh muscles in extremely effective. If you are afraid of being unfamiliar, easily lose your balance, you can prepare a chair to serve as a fulcrum. You stand straight, one hand clinging to the chair in front of you. You bend your left foot to the back and hold your ankles with your left hand, squeeze into your buttocks and feel your muscles stretch.
Then, lower your foot, return to your original position and change your legs. With each side, you hold for about 15 seconds.
With the same chair, you continue to move on to another exercise. Keep your hands on the chairs, you step one foot back and lift your legs up, hold for as long as possible. You continue to change to the other leg, each side performed about 20-25 times. If you want, you can also switch to kicking to horizontal.
Jumping Lunge is a fitness exercise that helps to tighten super-thighs that every sister should practice. First, you stand upright, your legs close together, keep your back straight and your eyes look forward. Next, you shrug lightly, jump up and land so that your right leg is in front, your left foot is behind.
Note, your landing posture must be standard, so that your legs are 90 degrees perpendicular. After that, you press the toe tip to jump up high, change the leg to spread forward, the right leg is behind. This action can be a bit confusing at the first few episodes. You should practice the movement properly, keep your back straight, do not lean forward to avoid imbalance.
The above are a few simple movements but very easy to do at home or at work. Just persistently practice every day, you will see the super positive change coming to your feet. Be prepared to say goodbye to ệ sagging legs, big fat thighs ’.