The legs of the body walks in full weight. Movements, work should be done to make the legs fit and fit in all well and well organized. Exercise in this case depends. If you exercise regular feet, the legs will be action-friendly. There are many exercises that keep legs healthy and strong. He showed some exercises Health Persona head coach Farzana Khanom .
Inner Thai
This exercise is for inner Thai (thigh). Stand side by side with a hand on the wall. There will be another hand on the waist. Twists should be twisted by two fingers. The front part of the foot should turn slightly 90 degree angle. Let the foot should be slightly curved, and then lower the same way. Each foot should be done 12 times. If 24 times a set will be caught. Set one more rest. After that the set will be increased.
Forward leg pull-up
It has to do with the elbows on the elbow. Put the mass of the upper part of the body lying on matte and on the elbow. The upper part of the body will be in front. Keep your head high. There are two straight legs. The right leg should be raised straight to 10 degrees above the floor. Then down, but the floor will not touch. This way it will rise again without touching the floor. One set will be 12 times. You can set one more by changing legs. Between two sets, you can set up more than 30 seconds to rest. After doing this, make the set up to three sets.
Leg Thro
Stand on the elbows on the mattress and lie on the elbow. Two legs are fitted with knees. Right from the back of the right foot, you can go straight upwards. The front of the left foot and the knee will lie on the ground. Do this 12 times twice. Take a break of 30 seconds and double it again 12 times.
Lanzes
This is the thigh and waist exercises. To do this exercise, two dumbs weighing two kg will be required. Standing straight, the right leg will be taken in front of two feet. Bend the front and back legs. The legs are on the heels. The front leg sticks right on the ground. In this way, one set will be left on the right leg left 24 times. As the position of the hand is right, so will be the whole time. Take 30 seconds to rest between the two sets.
Forward Bands And Side
The legs should be with the shoulders. One step up Then left the right foot then left. Keep the thighs up to the waist. Take the foot down and bring it down again. Keep the side straight. Thus, each set will be set one by twelve times. Get started with two sets. Each set will take 30 seconds to complete a set (12 times). After making the first two sets, you can set three to practice.
Before taking these exercises, take specialist consultation. Because all the exercises are not for everyone. But these five exercises can be made by everyone. Farzana Khanam said that these exercises will strengthen the muscles and keep the pain free. Those who suffer from weaknesses, feel bad when walking, and tired of them, they are special aids for them.