Citizens engaged in physical exercise, regardless of their intensity and duration, are aware of the benefits of special techniques and techniques. They make it possible to come to the desired result. How to dry your feet? Read on.
How to dry your feet at home - recommendations
- Correctly designed nutrition program.
The sports diet contains certain rules that require strict adherence. It is not recommended to eat 2 hours before class. It is strictly forbidden to skip meals (morning, lunch, evening). Many doctors recommend 6 meals a day.
This is how the body will better adapt to different degrees of stress and not function to its detriment. Each meal should be varied in order to avoid the appearance of digestive disorders, the appearance of intestinal diseases.
- Power training.
Strength training is a must when drying. These include: squatting with a load (the number of kilograms depends on the degree of preparation); lifting on toes (the emphasis here is on the calves of the legs, which helps to strengthen them); walking together with lunges.
- Workouts for the cardiovascular system.
Cardio training is very effective and helps to strengthen the heart muscle and vascular system. They can use treadmills, home exercise equipment - steppers, swimming and sports dancing.
An individually selected program will help strengthen your legs, make them more elastic and thin. It also helps to get rid of a popular ailment - varicose veins.
Dry Feet - Exercise for Home
Today, there is a tendency for full employment of the population, when citizens do not have enough time to go to the gym. In this case, there is a way out - these are exercises for use at home. All of them are designed to strengthen a specific muscle group.
Squats
Such workouts are aimed at the muscles of the back, arms and shoulders, legs, gluteal muscles. Initially, it is recommended to use an empty bar without weighting, as untrained tissues can be damaged during use. After several workouts for 2-3 weeks, you can use a small load, then more.
The technique is not difficult here:
- Legs are placed shoulder-width apart.
- Then you need to take the bar and put it on your shoulders behind your head.
- It is recommended to squat smoothly without disturbing breathing.
- For beginners, it is best to do 1-2 sets of no more.
Dumbbell Squats
These squats are similar to those performed with a barbell. Dumbbells are a little easier to do. The rules for the selection of cargo are also similar (depending on the load).
Dumbbell or Barbell Calf Raises
These exercises are associated with a gradual increase in the load (dumbbells can be used from 2 kilograms and more). Dumbbells will be more appropriate here than a barbell (it is better to keep balance). It is recommended to use several approaches every day.
The technique is simple:
- first you need to choose the optimal weight for training;
- stand on toes with both feet, holding dumbbells in each hand;
- raising and lowering the foot is recommended to be done in the interval of 2-3 seconds.
Plie
Plie is a type of squat. This is a very effective way to build muscles in your legs and buttocks. This exercise does not require any special skills.
Stages:
- it is recommended to spread your legs shoulder-width apart;
- cross both hands in the abdomen;
- sit down slowly and smoothly until the lower limbs are fully bent at the knees;
- stand up and take a deep breath;
- release air and perform another 3-4 approaches.
Dumbbell lunges
Weighted lunges are another additional way to strengthen your legs and burn those extra calories. Dumbbells of different weights are used as a load.
As in other workouts, the weight is allowed to increase depending on the increase in the level of physical fitness. For beginners, the number of lunges can be about 5-6 from each leg.
Stages:
- it is recommended to take dumbbells in each hand;
- put your right leg forward and bend over;
- sit down, while moving the center of gravity to the right leg;
- hold out for about 3-4 seconds and return to normal position;
- repeat the actions with the left leg;
- perform 3-4 approaches for each leg.
Leg press
The leg press helps to not only strengthen the muscles, but also increase their volume. Everyday activities will help keep them in good shape. In most cases, trainings take place on a special simulator, as this allows you to control the process and select a load.
The technique is as follows:
- it is recommended to sit comfortably on the simulator, reclining, bending your knees and leaning them on the platform;
- there are recesses on the sides of the simulator to increase the load (metal elements are inserted on them) - for beginners, they should be empty;
- controlling breathing, bend the safety lever and lower the platform on bent legs;
- raise and lower several times in a row;
- rest for 2 minutes, and then perform 4-5 more approaches.
It is gradually allowed to increase the load and the number of approaches. This exercise is an excellent additional way to increase the level of endurance, dry the legs, and even out breathing.
Jumping rope
Jumping rope is a budget and popular training method. It does not require special skills, experience and coordination of loads. Both children and adults can use this product. After several sessions, the muscles of the legs, heart and lungs are strengthened, and the respiratory reserve increases. Used as an additional load for drying feet.
Drying food
To achieve an excellent result, an individual diet is required. The diet should be calculated for each day (portions should not exceed a certain number of calories).
It is recommended to choose the most effective diet, as it must fight subcutaneous fat. Proper nutrition is combined with active training.
Main products used:
- chicken egg white;
- fresh herbs (dill, parsley, cilantro or onions);
- vegetables;
- dietary meat (rabbit, turkey, chicken breasts);
- dairy products (kefir, low-fat milk, cheese).
The consumed amount of carbohydrates at the beginning of drying should not exceed 2 grams per 1 kilogram of human weight. Then the consumption of carbohydrates is gradually reduced to indicators - 0.5 grams per 1 kilogram of weight. Usually the result appears within 5-6 weeks after using this program.
According to numerous reviews of people, drying the feet is recommended when playing sports. It helps to remove excess fat, improve muscle definition and make them more elastic. For women, this is a great opportunity to make their legs more beautiful and graceful.
