How to pump your feet at home?

Fashion on thin legs, similar to "matches", has long been in the past, now at the height of the popularity of a smart silhouette, which can only be achieved through regular training. If there is no possibility to go to the gym, then information on how to pump up the muscles of the feet at home will be relevant and useful. To achieve good results, it is recommended to correct the diet . It is necessary to exclude high-calorie foods, as well as carbonated drinks.

How to pump your feet at home?

There are many different complexes that can be performed at home without additional simulators. In addition, almost all exercises pump not only the muscles of the legs, but also the buttocks. The number of repetitions can be adjusted depending on your own preparation, but to get the result, the minimum value should be 15 times. It is also important to understand which muscles are involved in the training. If the task is to puff up the legs, then the load must fall on the hips, biceps and calf muscles.

Tips on how to quickly pump your feet at home:

  1. To achieve this goal, it is recommended to create a complex for yourself, which will contain 2 exercises for all leg muscles and 2 exercises for individual muscles.
  2. It should also be taken into account that many cardio exercises involve the muscles of the legs, for example, running, jumping rope, etc.
  3. If the legs are not a problem zone, then training should be done once in seven days. It is due to the fact that the muscles in this part of the body are restored a lot of time.
  4. The complex begins with cardio training , which will warm up the body. Still need to hold stretching. To warm-up enough to allocate 10 minutes.

Complex of exercises

  1. Squats . Put the feet on the width of the shoulders, place your hands on your belt or, if you want, you can take a barbell or dumbbells and put them on your shoulders. Crouch down slowly until a right angle is formed in the knees. It is important that they do not go behind the feet. This is the easiest and most effective exercise to pump the lower body.
  2. The falls . Understanding the topic of how to pump a girl's feet at home, it is impossible not to remember this exercise. Put your feet to the width of your shoulders. With your right leg, lunge forward so that a right angle is formed at both legs in the knee joint. Weight should be transferred to the leg, which was lunge, and the knee of the left leg should not touch the floor. Check that the knee of the front leg does not go over your fingers.
  3. Climb to the platform . You can use a bench for this exercise, a high steppe or another elevation. Insert to her face, put one foot on the bench and, leaning on it, raise the other. The first leg leave on a hill, and the second you lower on the floor. During the exercise, you should tighten your stomach and bend back. The recommended height of the bench is the level of the knees. To increase efficiency in the hands you need to take dumbbells.
  4. Rise to the half-toes . Who cares how to pump the calves of the feet at home, then this exercise is especially for you. With regular exercise, the eggs become more delineated. Stand up straight on the half-toes, dipping, do not stand on the heels, in general, at the feet should be a constant tension. To make it convenient to perform this exercise, it is recommended to stand on some elevation, for example, on a step or threshold.
  5. Makhi . Put your feet on the width of your shoulders, and grasp your hands for some kind of support, for example, over a window sill or table. This will keep the balance. On exhalation, lift your leg back or take it to the side. To increase the load, weights can be used. On the inspiration, put your foot back in place. Repeat the same with the other foot.