How to pump your feet at home to a girl?

Not many girls can naturally boast of slender and beautiful legs, so to achieve the desired forms, you will have to work hard. For this it is not necessary to go to the gym , as it is enough to understand how a girl to shake her legs at home. There are effective exercises that do not require the use of complex installations and powerful equipment. It should be borne in mind that the result is an integrated approach that includes not only sports, but also proper nutrition.

How can a girl pump her feet at home?

Let's start with the elaboration of the menu, since weight loss and muscle growth are more dependent on nutrition. First of all, it is necessary to abandon the sweet, flour and fat. Products containing simple carbohydrates are the main enemies of the figure. It is important to eat a lot of protein foods, so the daily rate is 80 g, and this is 150 g of meat or fish and 200 g of cottage cheese. Also include in the menu a portion of oatmeal, vegetable salads dressed with olive oil, and fruit instead of sweet.

Talking about how to kick a girl at home, start with an aerobic load. They are important for the loss of excess calories and for getting rid of cellulite. For this purpose , cycling, running, swimming, jumping and exercising on special simulators is suitable. To work out the muscles, you need power loads, but it's not recommended to practice more than twice a week, because it is important to give the body time to recover. For those who are interested in how to swing your feet at home, it is worth giving advice on the need to use extra weight, for example, dumbbells or barbells. It should be said that the load should increase gradually, and this applies to both additional weight and the number of repetitions. Each exercise should be repeated in three sets, doing 10-25 repetitions.

How to quickly pump up your legs at home:

1. Squats with a jump. Squats are the basic exercise that allows you to get good results. Stand up straight and perform a squat, dropping down before a right angle is formed in the knees. At the expense of pushing the legs and additional swinging hands, perform a high jump, and after landing, sit down again. To increase the load, use weighting on your feet or take dumbbells.
2. Zaprygivaniya on the platform. First you need to determine the platform, for example, it can be a bench whose height should be about 10 cm below the knee. It is important that the platform is stable. Stand about 30-40 cm from it, and then, jump with the strength of the legs and buttocks. When the exercise will work out well, pick up dumbbells.
3. The falls. Speaking about how to pump your feet at home, you can not forget about this basic exercise, which gives an excellent load on the hips. Stand up straight and pull up your stomach. Take a deep step forward and sit down until a 90 degree angle is formed in the knee of the front leg. Return to the PI and lunge with the other leg.
4. Rise to the socks. To make your legs look beautiful, you need to pay attention to all the muscles, including the calves. Stand with your toes on a small hill, at home there is enough and a thick book. The heels must be in the air. Slowly get up and down on your toes. To increase the load, use a dumbbell.
5. Makhi. Stand on all fours, placing your arms under your shoulders and looking forward. Pull the leg, bent at the knee to the chest, bending in the back, and then, pull it back completely, straightening. Make the necessary number of repetitions and train the other leg.