In any training most importantly - is the regularity. But anyone tell you that daily activities - it is rather difficult and problematic.
Fortunately, there is a short set of exercises invented by trainer Tracy Anderson. This woman is known for its techniques and exercises for weight loss, in particular, it trains the famous stars.
Let's take a closer look with a set of exercises from a professional trainer!
Strengthening the front of the thighs
Once awake, without getting up from the bed, is located on the back. Raise your legs so that they formed a right angle with respect to the torso. It is desirable that the knees are straightened and extended wear. Bend one leg at the knee and return to the initial position. Repeat 10 times then one leg, then the other. You should feel a burning sensation in the thighs.
Strengthening the back of the thigh
First you need to lie on your back, raise your legs, pulling socks to yourself. Alternately bend the legs at the knees, trying to get the heels hips. Repeat 10 times on each leg. Now, as lying on your back, raise your legs and do mahi. Hips need to tear off the bed, and the upper part of the leg much strain. Repeat 20 times. You should feel a slight burning sensation in the thighs.
Strengthening the inner thigh
Lie on your back and raise the legs, crossed them, that one has over the other. Make plies his feet, spreading toes and knees in different directions, go back. Repeat 10 times, changing legs. This exercise in addition to strengthening the hips helps to cope with the swelling. Incidentally, the appearance of edema can be associated with a sedentary lifestyle, and lack of activity incorrectly selected footwear.
Here's how to avoid swelling:
• walk for half an hour several times a week in comfortable shoes to keep your feet do not hurt and does not swell;
• Try to go for 10 minutes every 2-3 hours to disperse the blood through the body;
• Do exercises that the liquid does not stagnate, as soon as remember, bend and unbend ankle 20-30 times, pulling sock to himself;
• efficient sport to combat swelling is swimming or water aerobics.
