All women want have a shapely legs and magazine, even many men work hard to achieve body toning region; For this there are many exercises, but it is known worldwide that Squats alone are the best choice to achieve steel legs.
The squat is a very useful exercise, used to tone legs, quadriceps and glutes, and is based on lobbying body at different angles, which muscle exercises almost naturally, forcing him to grab strength for the coming sessions. There are many versions of this exercise, but all are based on a movement: bending, flexing and extending the legs torso ". However you should make variants of this exercise to get better results, not annoyed and abandon the goal.
How to make a leg squats shapely legs?
As discussed above, simple earthy squats, are attempted flexion knees extended torso, this is done as follows:
- Spread your legs at the distance of your shoulders with your feet parallel.
- With the extended torso facing forward and you're going to bend your knees to where you feel the pressure in your abdominal muscles and legs. The right thing is to slowly bring your hips to the floor.
- It is recommended to extend your arms in front.
- They remain 5 seconds and then slowly rises.
- Repeat 4 times if you are starting. Little by little you're adding from 5 to 5 seconds and repetitions.
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6 squats to tone legs
These exercises are of varying intensity, designed to achieve a shaped legs and more resistance.
1. Classical with weight:
It's the same routine above, which adds dumbbells (one for each hand). This is to extend the arms sideways and up and down 5 times; then stretching out the front (you repeat 5 times) and you close placing a dumbbell behind held with both hands above the head neck (all you repeat 5 times)
2. Squat integrated jump:
It is a common squat; the difficulty is to leap at the end of the squat, ie, down and up, the back straightens up and a jump occurs. It recommends doing weightless, because the effort is enough; You should also do it slowly so you get used to it, you first need to breathe before and after jumping; and after several routines you can do so immediately.
3. Squat Isometric:
They are ideal to gain strength in the thighs and calves, as well as help shape these two area provided it is done at different angles within the series, the most recommended are 90 degrees and 140 degrees. It is done as follows: you must support your back straight to the wall and slowly flexing you go, you stay in that position for 10 seconds and then slowly climb. You can combine with stops 5 seconds at each angle of the above. This option can also do it with weight when already know well as it is done because of not knowing well, can cause spinal injury.
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4. Squat bounce:
In this model the difficulty lies in something called "range of motion", which consists of small and short bounces on the site of arrival, that is going down instead of maintaining the position 5 seconds, you do rebounding, this will not only help that you get a shapely legs, but will offer great resistance to this area. We recommend that when you start only do 3 short rebounds, as the stress caused is great.
For this squat you should separate your feet slightly more than what is done with the others, and they will not be parallel but on the other hand, you shall bear the toes outward and will proceed to always bend with your back straight, being try holding down toes and keep 5 seconds. With this you will be working your calves and thighs, including abdominal and buttocks.
6. With one leg:
This is one of the most difficult, but provides great benefits. It consists of a leg supporting the weight of the whole body and proceed to bend slowly, avoiding sudden movements that can injure. At first it will cost a lot, but this should not worry because everything will improve with practice.