Training software for girls. Swing legs.
1.Warm-up: Jogging on the treadmill for 20 minutes.
2.Superset: leg extension machine - 20 reps and leg press - 20 reps. Just 3 sets. Rest between sets is 1 minute.
3.Superset: squats with dumbbell - 25 reps and lower leg in the sitting exerciser - 12-15 reps. Just 3 sets. Rest between sets is 1 minute.
4.Superset: lying leg curl each leg alternately - 20 repetitions and two legs - 15 reps (increase weight 60%)
5.Superset: lunges with the stamp on his shoulders - 20 times on each leg and foot back out of position “on all fours” while standing on your elbows with the weights - 50 reps on each leg. Rest between sets is 1 minute.
Note: in all exercises the main thing is to do them steadily, without jerks, with the fixation at the end point. In lunges with a barbell ruleg of the legs at an angle of 90 °, and slowly rise with a slight inclination of the case forward.
Schedule your workouts (especially the legs) must provide the muscles adequate recovery.The period between workouts of a given muscle can be from 3-4 days to a week depending on your training level and individual recovery abilities.Train hard, rest properly, eat a balanced diet.That’s all. Good luck to you! Do whatever pleases your feet. And then they will serve you faithfully for a hundred years. Or more!
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