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01-07-21 3 Hits

All women want to have shapely and magazine legs, even many men work hard to achieve toning this region of the body; There are many exercises for this, but it is known worldwide that squats alone are the best option to achieve legs of steel.
The squat is a very useful exercise, used to tone legs, quads and glutes, and is based on pressing at different angles of the body, which exercises the muscle in an almost natural way, forcing it to gain resistance for the next sessions. There are many versions of this exercise, but they are all based on one movement: squat down, bend the legs and extend the torso. " However, variants of this exercise should be performed in order to obtain better results, not get upset and abandon the goal.
How to do squats for shapely legs?
As we discussed earlier, simple and common squats are about doing a knee bend with an extended torso, this is done as follows:
1. Spread your legs shoulder width apart with your feet parallel.
2. With your torso extended and facing forward, you will bend your knees as far as you can feel the pressure on your abdominal muscles and legs. The correct thing is that little by little you bring your hip to the ground.
3. It is recommended to extend your arms in front.
4. You stay 5 seconds and then you go up slowly.
5. Repeat 4 times if you are starting. Little by little you are adding 5 seconds and 5 repetitions.
6 squats to tone your legs
These exercises are of various intensity, designed to achieve shapely legs with greater resistance.
1. Classic with weight:
It is the same routine as above; you must add some dumbbells (one for each hand). It involves extending the arms to the sides and going up and down 5 times; then extend to the front (repeat 5 times) and close by placing a dumbbell behind the neck held with both hands above the head (all repeat 5 times)


2. Integrated jump squat:
It is a common squat; the difficulty is in taking a jump at the end of the squat, that is, we go down and up, when we go up we straighten our back and take a jump. It is recommended to do it without weight, since the effort is enough; You should also do it little by little so that you get used to it, first you need to breathe before and after jumping; After several routines you can do it in a row.
3. Isometric squat:
They are ideal for gaining strength in the thighs and calves, as well as helping to shape these two areas, as long as it is done at different angles within the series, the most recommended are 90 degrees and 140 degrees. It is done in the following way: you should support your back straight to the wall and little by little you flex, you stay in that position for 10 seconds and then you go up slowly. You can combine it with 5 second stops at each angle mentioned above. This option can also be done with weight when you already know well how it is done, since if you do not know well, you can cause an injury to the spine.
4. Bounce squat:
In this model the difficulty is in something called "range of motion", which consists of making small and short bounces at the arrival site, that is to say when going down instead of holding the position for 5 seconds, you do the bounces, this will not only help to get shapely legs, but it will offer great resistance to this area. We recommend that when starting you only do 3 short bounces, since the tension caused is great.
5. Ballet:
For this squat you will have to separate your feet a little more than what is done with the others, and these will not be parallel but on the contrary, you will bring the tips of your feet outwards and you will always proceed to flex with your back straight, being down try to stand on your toes and hold for 5 seconds. With this, you will be working your calves and thighs, including abs and glutes.
6. With one leg:
This is one of the most difficult, but one that provides great benefits. It consists of supporting the weight of the whole body on one leg and proceeding to flex slowly, avoiding sudden movements that could injure you. At first it will cost you a lot, but this should not worry you as everything will improve with practice.

Most people have lived with extra body weight at one point in their lives, and know how difficult it is to sustain healthy weight loss.  Of course, the best way for healthy weight loss is through a well-rounded diet and exercise routine, but using the principles of integrative medicine can help support different hormones, neurotransmitters, and metabolic reactions that work with your individual physiology to help you burn body fat more efficiently.

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