You will need
- - dumbbell weight 5-10 kg;
- - jump rope.
Before the main workout, perform warm-up. It will help to increase the speed of nerve impulse transmission, increase the tone of the nervous system, increase the effectiveness and intensity of training, will create and focus the right attitude for a military exercise, accelerate metabolism, increase extensibility of the capillaries and prevent injury. The average length of the warm-up should be at least 10 minutes. This complex can include a variety of rotational movements, exercises for the feet and hands, Jogging, jumping rope, etc.
For the first exercises stand in a position feet shoulder width apart. Socks spread around. Take the dumbbells in hand and place them along the body of the body. Gradually squat, reaching the parallel of hips and thighs. On the exhale, return to starting position. This exercise burns a lot of excess calories in the hips and effectively tightens all the muscles of the legs. Repeat the squats for 3-5 minutes.
The following exercise technique is very similar to the previous one. Reaching the point of the hips parallel with the floor surface, it is necessary to perform a sharp jump up. Then carefully land on the forefoot. Note: when performing exercises do not completely straighten the knees, and not seek to take the position of the skier (deliberately parallel to the foot). Thus, you will be able in a short time to remove excess fat around the front of the thigh. Repeat the exercise for 3-5 minutes.
The next exercise requires good balance. Perform a squat holding the dumbbells. At the bottom (thighs parallel to the floor) shift your weight to the right leg, and, gradually rising, left thigh, take the left clearly up. Return to starting position. Repeat the exercise on the other leg. Such movements strengthen all the muscles of the legs, allowing you to get rid of excess weight in the hips. Repeat the exercise for 3-5 minutes.
To perform this exercise lie on the flat surface of the floor on your right side. In the left hand take the dumbbell and position it along the body of the body. Move slowly and bring the thigh up. Exercise repeat on the other leg. Do it for 3-5 minutes.
Run with high knee stretch also effectively reduces the volume of the front of the thigh. Stand up straight and make a small jog right in the room. Try to run softly without banging his feet on the floor. 2-3 minutes of running will be enough to get a positive result from the training.