Lyudmila Vinivitina

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The principle of Harmonous Legs | we Grow thin in hips! | Fitness of the House. - YouTube  See details »

 

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  • 00:00: Hi guys, I am very glad that you liked my last trenirovochka where we worked with you on the buttocks and Today, we finally have something you'll work on our legs and I know that you have been waiting for a long time a new set of exercises is to lose weight in the hips so today came the same day and let's work at today's training session, you will need only a bottle of water and a mat to practice more than anything We operate its own weight
  • 00:30: gone so let's start from the very first exercise is the easiest think everyone will know it is crouching pleya why player simply because they are doing about ballerina but we are not ballerinas we want to have beautiful legs so This exercise involves more inner thighs and of course will not do a whole so that the legs have become as widely as possible on a branch looks around and knees and follows the direction of the sock that is, it should not be, we're going in the direction of knee hands in front of him behind the head without a difference and begin to sit down as deep as possible
  • 01:07: not get up until the end we do not straighten the legs should not be such a direct in particular the knees do a little spring-loaded control such crouched and began to exhale We went again two below 34 midsection 5 six
  • 01:38: seven eight nine ten more than 11 12 13 14 of 15 16 18 18 20 21
  • 02:08: kneads twenty-two twenty-three and twenty twenty-four five exhale 26 27 more 28 29 and 30 fellows steel legs trotted Once again I wish I do not know, I do not remember if I told you that on that training all good minutes before any set of exercises is not important that we We are doing workout required required without it anywhere
  • 02:40: deep breath and exhale as you guys now I start telling how to achieve beautiful elastic skinny but that there is not anything we had to how to do it and do not inflate themselves huge foot does not happen to the glasses go once a gym and pump themselves huge feet or even just occupy some simple exercises even as it is now
  • 03:12: home this can not be to pump such enormous muscles on the legs especially need huge additional weight dumbbell what else plus sports nutrition simply because it will not work no matter how much you try not Many professional athletes only dream of such legs as you think that you still have it so that never in my life do not be afraid that you have here the more pumped up I showed you home exercise, not without much of the excess
  • 03:45: heavy weighting we are doing with their own weight so that you are only losing weight and strengthening your muscles and strengthen your a study of the relief that is, if you do this exercise, you will burn body fat make themselves resilient Novki basically all everything that you want so that we work all went so now the next exercise next exercise we will do such unusual attacks It turns lunging on one leg
  • 04:20: here we look good have to stretch the leg that is here stretch inner thighs here we sit, we employ the back of the thigh and buttocks all or well We get up on the leg and then throw out this side of that is, we raise it and is involved here it's outer thigh so much so let's work I like it deeply
  • 04:51: go time two can help themselves a little 3 we have two motions here Celia second movement on 4 it was now 56 knee looks aside here 7 here now to
  • 05:21: 8 deeply sit top 9 stretch 1011 12 1314 a little more than 15
  • 05:55: 16 sit below the above-seventeen eighteen and nineteen twenty excellent
  • 06:25: due to the fact that we make a big step but I have made it hard for us, we will be here soon become somehow lift so when I made a choice I pulled up the leg to him and then bang, and lifted just easier and you will not fall it will be very scary would be a breath so now we still do not forget the second leg does not leave her alone that's breath
  • 07:00: Holidaymakers are also very important if we do exercise without end we if not you will fall, he will continue to rise it is very dangerous to be a little rest and catch your breath We have gone further since we now have the right leg I mean doing a lunge to the right leg and stretch the left horoshenechko again pushing yourself and lift the leg back then have the upper hand conclusion
  • 07:31: knee before she looks here stretched biceps internal and push up outside of the excellent 3 below 4 1 2 5 it was six all
  • 08:03: 89 above the foot 10 eleven 12 13 14
  • 08:36: 15 1617 a little more 1819 and last well stretched and 20 Good Excellent deep breath
  • 09:08: traverse from side to side not fall foot on the floor does not rest just because translate breath and and now again my digression want to tell you what the make up our hips full hips basically like what they share some part of what you can train them First is the external surface of the thigh or quadriceps still said to the inner thighs hip adductors same absolutely
  • 09:38: hamstrings is the same as that of the hand to bend when we leg we strained hamstrings and calf muscles do we have an inner surface and an outer surface calf muscles in principle, but some simple exercises once in its same uses some or that part of the leg, we will have to work out its overall and at a pace that you and lose weight, and have time and tighten your muscles so I do not think it's ideal to have a beautiful slender legs
  • 10:08: add a little cardio and strength exercises Well let's get back to our crouching blyat make the second approach Mandatory legs wider shoulders specifically wider shoulders socks hand to hand in front of you and begin to squat deep exhalation exhalation sit deep and to get up a little before the end do not spring-loaded Why wake up not until the end when we wake up until the end that is to straighten the knees
  • 10:41: completely I mean, yes, we will go to the load on the knee joints, too, it is better not to do better just run around the load so does not fall exactly the same thing will even palpable injury but certainly we do not need exhalation We are watching the breath
  • 11:12: below the knee along the socks but do not forget to follow still a little bit 20-30 times to do as much as you can but try and five four three two One fine leg shocked
  • 11:49: c deep breath again exhale Well let's go back to our lunge but little to change them if we are doing now thrust here is yes to the side we do now just squatting crouched with wide stance and again made the same push aside just because we have done since you know so let's recall and the
  • 12:20: the second leg of that is we do turns in sat with one leg up and raise the second leg we sit deep exhalation exhalation then we'll just work out a little bit longer for the buttocks and you 10 quadriceps, and that is the outer part of the thigh and Again, they are also working with us
  • 12:53: exhalation We can simply drive off the handle because you want below and sadim below 50 below, I'll repeat it for a long time until one carry a little more
  • 13:27: consider five four three two one breath steel rested so now we go to the side and We remember that there is to do with you but many will fall here leans on his elbow
  • 14:00: one leg we right in this case is bent at the knee 2, we will now be working, and so do a first ascent and up raising the leg can of course if we can understand and the right angle and so that's so good if we can not lift as much as you can on but the main thing here is stretch your muscles go again two
  • 14:32: three 4 5 July 6 8 9 10 eleven December 13 not stroked 14 15 16 seventeen
  • 15:02: eighteen nineteen twenty Frozen attention to the knee stones turn towards to yourself We derive push up it up towards straighten the leg himself The Parties shall make such a circle knee one-two-three straightened leg on linen one, two or three already know already bakes bakes so tolerant straightened strained muscles
  • 15:38: turn straightened a couple of times straight leg line does not throw it now endure suffering breath and last time exhalation lifted up detained I know myself well know right now that's the place is lit yes but we keep the leg stretched keep sock looks up hold hold hold hold
  • 16:12: shakes a leg because Momma We consider eight nine ten seven six five four three two one lowered right now the It felt felt fine here this zone area ears where going to the most hated fat that we now remove so perfectly well done
  • 16:42: We went to the second party it leans pen pen can go here get this leg we bent at the knee the second leg we have the right to work do the same thing 20 times climbing up his legs just do not throw 2 3
  • 17:12: 4 June 5 sharply raised slowly allowed 7 8 September 10th eleven 12 13 14 15 16 17 fun 1920 and now circles
  • 17:45: slowly straighten to him as close as possible straightened a little more straightened Just keep the foot on the weight and strain every muscle try to straighten the leg just above the lift and pull the sock straightened greater range of straight leg 5
  • 18:20: 43 slower 21 and detained keep I keep still give these will not be considered keep hold until it is directly over the lit specifically here when specifically pripechet then we will have to consider the reverse Countdown keep-keep-keep keep-keep-keep
  • 18:52: 10 9 8 7 6 5 4 3 2 1 and bulavochki Fuh th primacy flowed this is a feeling of warmth Distribution but my blood is stiff and it is now being distributed in the leg that's cool here is that we are making and you so fine so I pushed until
  • 19:23: mat side, we shall return to this exercise and now we will do again for not ordinary played squats for some reason they are very fond of because they do very well is working inner thigh surface so it means we sit down again with wide stance socks side village of our hands on the belt go here and when we get up, we have immediately this leg up and touch hand
  • 19:55: to the foot village hands again on the steel strips and the second leg is also to touch the hand is very vigorous exercise so slightly faster pace of his case exhalation exhale just like hand touch Feet so we sit below We drove one two three four five six
  • 20:29: seven eight nine ten eleven twelve thirteen fourteen fifteen, sixteen seventeen eighteen nineteen twenty five times twenty-one twenty-two and twenty
  • 21:01: twenty-three twenty-four five too I ate barely stand up for stand excellent excellent deep breath rested, you can drink some water so back to our exercise let's start first with the right leg It leans as usual but this leg is bent and went a little higher one two Three
  • 21:35: 4 5 straining 6 7 8 9 10 eleven twelve thirteen fourteen fifteen, sixteen seventeen and eighteen nineteen twenty
  • 22:05: raised and Russian short one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen, sixteen and seventeen eighteen nineteen twenty lowered circles went forward not rest 2 slow
  • 22:38: 34 not giving up go-go 56 can put his hand over the 8 suffer suffering 910 raised foot hold 10 9 8 7 part 5 4 3 to
  • 23:14: 10 I have to be honest there was something to hang some back and never hard there or still I can not I have been swimming before my eyes I can not see the time to consider knocks give easier and so went to the second leg Full of class all perfectly lit went further
  • 23:45: second leg 20 up to remember short jerks and 20 circles, and also 10 times and then delayed recall yes forward just 2345 higher 6 7 8 9 10 11 12 13
  • 24:15: 14 of 15 16 17 18 19 and 20 small one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen, sixteen
  • 24:46: seventeen and eighteen nineteen twenty omitted not throw a leg does not throw just slowly slowly 24 4 5 July 6 8
  • 25:20: 9 10 Stuck Stuck 10 9 8 7 part before 10 to drop all its color funny to be honest well, let's say it was the children to all the lads have gone further and our last but not the easiest exercise is a static exercise
  • 25:53: Now I'll show you how it is done, I have did release with static exercises in the lower part of the body if you have not seen a look and make sure you understand what the salt here sadistic exercise needed to burn body fat seems to me precisely in the legs is what we need is a static exercise so it went firstly grabs for anything some wall
  • 26:23: behind the cupboard for anything so that we do not fall one hand on you hand on the belt and let's work first on the left leg We raise it high in the air as high as possible up to raise to invite to us too low the load is not low and not too high so that you simply do not quickly tired keeping the leg straight knee sock stretched the entire leg tense keep trying tolerant stand as much as we can to until when you please if the leg cramp treset date for it is good
  • 26:57: muscle tension speaker fat burning is also at its peak so that we achieve this and keeping tolerant put I was already breathing smooth leg shakes is that we did a good job with you for so much so that the stand We try not to drop the pace to keep her around but we have the same level view 10
  • 27:31: 9 8 7 6 5 4 3 2 1 do not lose a little bit relaxed and a little rest but do not throw on the floor, allot now back also we have it does not bend the knee We keep as much as possible its height raised to
  • 28:01: regular breathing tried to keep it at the same level suffer suffer ordeal keep it we stand stand
  • 28:37: We consider eight nine ten seven six five four three two one lowered shook huh fellows second leg not rest now obtained if it climbs up the right supporting us raised as high as possible
  • 29:13: steel legs tremble nightmare but here we are now with you a good sweat Now more plus articles exercises skins it is generally super even before it had the power what you need if you have now the opportunity to also run and jump rope that do more cardio training after all this you will rest October 15 minutes to make each workout you all good fellows, I will not be back so go ahead
  • 29:45: Ten nine eight seven four five six three two one lowered not throw not throw a little push and back back, I'm here so that you can see and pushed back foot
  • 30:20: stand raised like Mouzon can be high and the body itself is not too forward and throw a little bit, you can bend it is for us the most difficult exercise static believe both seem to be standing so that there currently does not do anything you try this and then try and tell me to Omsk difficult or not
  • 30:53: consider ten nine eight seven six five four three two one fear and legs Well thank you guys that you spent this trenirovochku with me, and soon there will be a lot of new exercise training training systems so sign up if you have not done so until all the luck