What exercises to do for legs. Beautiful knees exercises. Exercises for leg joints.

Exercises to form a beautiful gait

It is necessary to tone the muscles of the abdomen, back and legs. You won’t be able to do this with the power of thought; you need intensive training in the gym. Any healthy person can change their gait if they really want to. A set of exercises will be selected individually to develop the necessary muscle groups. One of the most common exercises is the Figure Eight. You need to make movements with your hips that describe the contour of the number. The shoulders remain motionless. You can perform the exercise to music in several approaches.

To remove stiffness in movements and make your gait light and graceful, you need to work on stretching. To learn how to do the splits, you will need to stretch your hip muscles. You need to place your feet shoulder-width apart and try to slowly reach the floor with your hands. You need to fixate in this position for 15-20 seconds. Lying on the floor, you can bend your leg at the knee and try to press it to your body with the opposite hand. This is an exercise to stretch the outer thigh. You can also alternate between walking on your toes and on your heels, on straightened and bent legs.

What exercises to do for the legs to get rid of bent knees

Legs that are constantly bent at the knees are found in many women, especially those who have jobs that involve standing for long periods of time at work or wear high heels. If you cannot lift your legs while lying on your back and fully extend your knees, then you need to do special exercises to correct this. Moreover, even in young women who do not engage in sports or gymnastics, you can see this lack of posture. When a woman walks with her knees bent, without straightening them completely, it looks ugly from the outside, reminiscent of an old woman’s gait.

Fortunately, this deficiency can be corrected if you regularly do special exercises for beautiful knees.

What exercises should you do for your legs to restore elasticity to the ligaments and tendons of the knee joint? Your Izuminka offers 6 simple but very effective exercises for this, which are easy to perform at home. All you need is a chair with a backrest and a study mat. It is important to perform this set of exercises without changing the sequence in which they are presented. It is also necessary to gradually increase the load day by day, starting with 3-5 repetitions. If you do all the exercises at once, with a full load, you may experience knee pain. When starting to perform these exercises, consider your level of physical fitness. If you have not done any physical exercise before, I advise you to limit yourself to 3 repetitions.

Exercises for beautiful knees

1 exercise. Wall push-ups

Stand facing a wall, about one step away. This distance will need to be gradually increased. Place your feet together and lean your hands against the wall. Bend your elbows, keeping your heels off the floor and your whole body extended in one straight line. Straighten your arms, breathe evenly, repeat the exercise 15-20 times.

Exercise 2. Swallow by the chair

Stand opposite a chair, rest your hands on its back (hands are at a distance equal to shoulder width), first lift one straight leg up - make a swallow with your leg (so that the leg is at the same level with the body, and the angle between the legs is 90 degrees). Now bend your leg at the knee and pull it towards your chest - once, twice - stretch your leg up. In this case, the heel of the second leg does not come off the floor. Repeat the exercise 5-8 times.

Exercise 3. Hand steps

Stand up straight, bend towards the floor, place your hands on the floor at a distance that allows you to keep your legs fully straight at the knees. In this position, move your hands forward one by one as far as you can. And then go back, again using your hands. Make sure your knees are straight at all times. Do the exercise 10-15 times.

Exercise 4 House

Get on all fours with your hands and feet shoulder-width apart. Transferring the weight of the body to your arms, straighten your legs at the knees - the body, as it were, forms a “house”. Then return to the starting position - squatting. Repeat the exercise 8-12 times.

Exercise 5 Cat bend

Squat on your toes, knees together, and hands resting with your palms on the floor, shoulder-width apart. Lift your pelvis up, resting on your palms and heels, try to straighten your legs at the knees, head down. Then return to the starting position. Do 3-5 repetitions, then straighten up and repeat 5-10 more times.

Exercise 6 Bends towards the leg

Sit on the floor, straighten your right leg forward, and place your left leg bent at the knee to the side. Bend towards your left leg, your left hand reaches for your toe, try to touch your foot with your fingers. The right arm is pulled back and up. Then straighten up and spread your arms to the sides. Repeat the exercise 3-5 times for each leg.

When performing all these exercises for beautiful knees, you need to breathe evenly, when bending over, exhale, and when straightening, inhale.

Now you know what exercises to do for your legs to get rid of bent knees. The main thing is to perform them with persistent regularity. But you shouldn’t stop doing them when your knees gain good mobility and begin to fully extend. It is necessary to include them in daily gymnastics, as they help strengthen the leg muscles and form a correct, beautiful gait. And a woman who walks beautifully will never be overlooked by men.

Your Izuminka offers you to watch a video - exercises for beautiful legs, which you can also do at home. Enjoy your viewing.

Correct body position

Correct foot placement is the key to a beautiful gait. When walking, the foot first rests on the heel, then on the middle of the foot, then on the toes. Socks should be slightly turned to the side. It is this movement that is physiologically correct. During the movement, the leg goes forward, and the torso moves behind it. The step size should be equal to three foot lengths. You need to develop the habit of walking correctly.

Moving around with a book on your head will help you get rid of slouching. This exercise can be done at home at any convenient time. It will also help you get used to holding your chin high. To remember the correct body position, you need to stand against the wall, press your head, buttocks, heels and shoulders against it.

How to change your gait

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Gymnastics for feet

Every morning, do not be lazy to perform a special set of exercises to strengthen the muscles and ligaments of the foot, which are responsible for stability, lightness and smoothness of gait. Do gymnastics with your shoes off, because it is on our feet that we have the largest number of vital points for health. While standing, place your feet foot-width apart. On the count of “one,” lower your left foot onto your heel, straightening your knee, and place your right foot on your toe, bending it at the knee. On the count of two, change the position of your legs. Perform the exercise at a fast pace for 1–2 minutes, without lifting your feet from the floor and slightly moving your arms bent at the elbows. While standing, take 4 steps on your heels, then on your toes, rising as high as possible, then 4 regular steps. Repeat the exercise, maintaining the sequence of steps, 5-7 times.

While standing, place your feet shoulder-width apart and your feet parallel to each other. Roll from the outer edge to the inner edge 10–15 times. While standing, place your feet together and slowly rise up onto your toes, stay in the “raised” position for a few seconds, and then just as slowly lower yourself onto your heels. Repeat the exercise 5-7 times. While standing still, play with your feet, “rolling” them from your toes to your heel. Gradually increase the pace, try to lift your heels and toes off the floor as high as possible.

Sitting on a chair, bend your knees at a right angle. Lift your feet off the floor and slowly lift your legs up until your knees are completely straight. Repeat the exercise 5-7 times.

Sitting on a chair, cross your legs. With the foot of your free leg, describe 5 wide circles to the left, then to the right. Repeat the exercise, changing the position of your legs.

While sitting on a chair, place a rubber band around the big toes of both feet. For 5 minutes, stretch it using only your fingers. Sitting on a chair, place your right foot on a small ball and roll the ball with your foot 8-10 times. Do the same exercise with your left leg.

Secrets of an easy walk

There is hardly a person who would not like all his movements to be light and beautiful. This is especially true for women. However, there is a misconception that only young girls and young women who want to attract male attention should monitor their gait and movements.

Of course, many women and girls really care about their gait, but recent studies conducted in fitness clubs have shown that many people, no matter what age they are, are interested in a beautiful gait from a completely different point of view - as an important component of physical health .

An incorrect gait can indeed cause a number of pathological changes in our body. At first they will be almost unnoticeable, then your health will worsen, something will start to hurt somewhere, and then chronic diseases will appear.

The basics of a beautiful gait

The first thing you need to start with is creating the impression of a relaxed, unencumbered, natural gait. In order for others to have the impression of such a harmonious image, it is necessary to work on some factors separately. A beautiful gait is primarily associated with exceptional posture, the art of holding your head, a straight back, synchronized arm movements, smooth turns of the body and comfortable shoes.
Do not overdo it with the desire to keep your back straight at all costs. Often, in an effort to straighten up, it is the shoulders that rise too much. Or, even worse, they pull them back in such a way that they visually close together. Remember, the most correct thing is to raise your shoulders up, straighten them to the sides, pull them back and only in this position return them to their place, down.
Pay special attention to the process of selecting shoes. Pay attention to the materials and workmanship of the pair you like, how comfortable it is for your foot, and the usual load on your feet when walking. If you are not yet able to walk gracefully in stilettos, do not buy absolutely all shoes with flat soles - shoes without the slightest heel deform your foot and have a bad effect on your gait.
Keep in mind that if you have correct posture, your chest is only slightly raised, your stomach is tucked in, and your chin is slightly upturned. Visually, you can outline two triangles relative to the head, shoulders and spine, lying in the same vertical plane. At the same time, the neck and head must be strictly perpendicular to each other.
A straight spine and correct ergonomics of the feet will help make your gait beautiful, especially smooth and even. Systematic care of your feet and heels helps to avoid not only flat feet, but also a clubbed gait. In addition, maintaining the tone of the calf and thigh muscles is also useful from the point of view that it allows you to keep your figure in shape.
Don't be fooled into thinking that your walk is exceptionally graceful. Look at yourself from the outside, you definitely have something to strive for. And learning to walk beautifully - just like taking care of your figure and posture - is the main task not only for beauty, feminine sophistication and a spectacular image, but also for your health. All exercises for a beautiful gait are aimed at correcting the physiological structure of the spine. Its correct curves should be deep and in exact accordance with the muscles of the back, abdomen and shoulder girdle.
Remember, to make your gait truly irresistible, orient your gaze slightly above the 2nd floor of the house within the visible horizon. Your chin should always be almost parallel to the floor or just slightly raised. Control the angle of its inclination, do not raise your head too high - this gives your image a feeling of arrogance and pomposity. At the same time, if the chin is too low and the gaze is directed downward, the impression of a sad, drooping facial expression is created.
In order to determine the ideal posture that you need to strive for, you need to perform a number of simple manipulations. Fix your body in a level position, straighten and raise your shoulders as high as possible, then take them back and lower them down in this position. Only after this will you be able to see your correct posture and the order of its inconsistencies at the moment. This will help you immediately identify problem areas, including creating a schedule of exercises to correct your posture and beautiful gait.
Watch your gait when walking and do not tilt your head down to look at your feet. A drooping chin looks unsightly and instinctively makes you slouch when walking. Look ahead and from afar you will be able to notice what you will need to bypass along the way.
Remember, with the correct gait, the first thing that should go in front of you is your chest. In no case can it be the head, nose or chin. Your distinctive feature is your bust, so wear it with dignity.

What affects gait

What influences our gait? A person’s gait depends on many factors: structural features of the musculoskeletal system, the condition of bones and joints, established motor patterns and habits, psychological problems and sensations. Some of these factors can be acquired during life, and some are even inherited.

However, gait, which is initially genetically determined, changes throughout our lives. Gait is affected by lifestyle, degree of physical activity, possible injuries and illnesses, mood changes and many more reasons. Every person is influenced by these factors to one degree or another: some less, some more strongly.

Gait disturbances: stooping, clubfoot

The most common gait disorders are:

Slouch. There are two types of stoop: a gait with the head down and a gait with the shoulders down. Both types of stooping lead to the chest organs being compressed, the heart and lungs begin to work in the wrong mode. The heart, which is in a compressed state, strives to ensure the normal functioning of all organs and systems, but the body still receives blood in which there is less oxygen than necessary. Clubfoot. This is how people walk whose feet, as if by themselves, turn inward. It’s as if all our muscles decided to live their own lives, and nothing depends on us. Muscles can be in normal tone, or they can be in hypertonicity or hypotonicity, and it is very difficult to control this when everything is running.

If the balance of the muscles that provide movement during a step is imbalanced, this can lead to bowed legs. When the muscles of the outer thigh are in hypertonicity, the legs become curved in an X-shape, and the foot tends to turn inward, and the person “bumps” when walking. Hypertonicity is a condition when muscles are under constant excessive tension. In this state, they are shortened and tightened, so a person quickly gets tired under load and his coordination of movements decreases. Hypotonicity is the opposite condition, where the muscles are stretched and relaxed, and it is difficult to “make” them work.

Incorrect position of the legs leads to the fact that a person feels uncomfortable when walking and gets tired quickly. Ultimately, this can even lead to flat feet. If muscle tone has deviations in one direction or another (hypertonicity, hypotonicity), then sooner or later this leads to gait disturbances - both in women and men.

STOP SETTING

Look at Monica Belluci.

The back leg is straight, the front leg is relaxed, bent at the knee. The body weight is transferred to the back thigh. In this pose, the body acquires femininity and a beautiful silhouette is visible.

Try to repeat her performance and make it basic. In the modeling business, it is called the first model pose, where all the basics begin.

The secret to an elegant “hip-to-the-hip” gait lies in proper foot placement. Feet should be placed in an imaginary straight line, that is, one in front of the other, with a step width of no more than 50 cm.

In this case, it is necessary to strictly ensure that:

The foot did not turn inward, like a “clubfooted bear”, or outward, like a ballerina’s
Toes point straight out or slightly turned out
The legs are placed in one line.

And then the hip automatically rises and the effect of gait “from the hip” occurs.

The leg on which you transfer the center of gravity should be straightened. The main mistake that 90% of women make is walking on bent legs. Typically, the legs do not extend in those who do not have developed calf muscles.

In this position, the balance is disturbed - the knees are bent, the body is in a “floating” state, and in order to keep herself straight, the woman has to clumsy on these crooked legs.

How to learn to walk beautifully

When we see a person with weak legs, a protruding stomach, or walking with a heavy gait, it is clear that there is a violation of harmony and health here. A person’s muscles get used to holding the body in a certain position, and any new position is perceived as incorrect and uncomfortable.

Have you noticed how fashion models walk on the catwalk? The gait, which involves swaying the hips, is not only beautiful, but also comfortable. When we place our foot “from the hip,” the steps can be taken quite wide, even in very high heels. However, the vast majority of women are not fashion models, and do not even intend to become one. What to do if you just need to change your gait for the better?

First you need to put all the muscles of the body in order - this is mandatory. However, you should not think that you can learn to walk correctly on your own by practicing at home in front of a mirror. Perhaps this may seem excessive to some (after all, we already know how to walk), but it is better to seek help from a specialist - a fitness consultant or instructor. A specialist will develop a training program based specifically on your characteristics and type of build, and teach you how to walk beautifully - and this cannot be done in one day.

First, you should consult a sports doctor, and only then start training, yoga classes and catwalk lessons. It is also necessary to visit a SPA salon, a massage therapist, etc.

A beautiful gait depends on the tone of the muscles of the legs, abdomen and back, and it is impossible to control this consciously. Only constant strength training will help here. There is an opinion that only long-legged people can learn to walk beautifully. Perhaps this opinion is based on the fact that models usually take tall girls and boys.

However, any healthy person can learn to walk beautifully, no matter what type of legs they have. There are four types of legs: long thin, meek full, O-shaped and X-shaped.

With the first two types, everything is somewhat easier: they just need to train constantly, performing traditional exercises for a general decrease or increase in muscle volume. The third and fourth types require a special approach.

To eliminate individual gait defects, you need to correctly determine the condition of the muscles, and only a specialist can do this. Some muscle groups may be in a state of hypertonicity, while others, on the contrary, may be hypotonic.

In both cases, the exercises are individual, and a specialist should monitor their implementation, at least periodically. Training at home is also possible in principle, but in this case everything will be much longer and more difficult. First of all, you need to learn all types of exercises, learn how to perform them correctly, and only then train systematically, gradually introducing weights - mini-barbells, dumbbells, etc.

Experts today talk about two types of catwalk gait: classic and French catwalk. In the classic fashion show, the feet are placed on the same line when walking, and in the French fashion show, they are slightly crossed. During classes, all muscles are first warmed up: shoulders, hips, knees and feet. It is imperative to warm up the lumbar muscles, as the lower back bears the heaviest load. A class in heels lasts about an hour: steps, posing and defile are studied.

Standing beautifully is also not easy, although it seems easy, and at first everyone has difficulties. After all, you need to stand at ease and smile, while at the same time fully controlling the position of all parts of your body.

Walking correctly is even more difficult. After all, gait, like many other human features, is a habit, and habits are developed and reinforced over a long period of time. This is why classes with a trainer, especially group ones, are much more effective than independent attempts. When beautiful and correct movements are repeated automatically, then a beautiful gait will become a habit.

Graceful gait

Author Editorial Board Pravda.Ru

05.04.2005 07:00

Health » Beauty » Beauty techniques

3 shared

The regal posture and beautiful gait of the models on the catwalk can be envied. Valery Viktorovich Yantsev, artistic director of the Moscow school of clothing demonstrators “Burda Moden”, talks about how to give such lightness and grace to your movements.

Beautiful posture and gait not only make a woman more attractive. They are also important for well-being. After all, ideal posture is the correct, healthy position of the spine. And the spine, as you know, is responsible for the functioning of all organs and systems of the human body. A graceful gait presupposes the correct placement of the feet, which does not allow the development of flat feet or club feet. So every woman should develop the correct posture and gait, even if she does not intend to become a fashion model. For example, our school is often approached by girls who do not have modeling skills and do not intend to work on the catwalk, but simply want, as they say, to “improve” their posture and learn to walk correctly. And we accept them. However, I want to say right away: if problems with gait and posture are associated with osteochondrosis, curvature of the spine or other diseases of the musculoskeletal system, my recommendations alone will not be enough - it will not be possible to correct the situation without the help of a doctor. But those whose movements are not very graceful - a matter of habit - can cope on their own. All you need is patience and determination. After all, a bad habit—holding your body incorrectly—cannot be quickly replaced with a useful one. You will have to constantly control yourself - am I doing everything right? You can relax and consider that the goal has been achieved only when you feel that walking and holding yourself beautifully comes naturally.

The first steps are very difficult

It is easier to master the correct gait than to achieve ideal posture. Let's start with what is simpler. Our school teaches two gaits. One for work on the podium, the other for everyday life. The difference between them is not very big - it mainly lies in the movement of the hips. But if you have ever seen a fashion show, you will understand: a professional gait that looks chic on the catwalk will be inappropriate and even vulgar somewhere in a grocery market. For most women, the runway step will never be useful. Therefore, I will give a recipe for a beautiful walk for every day. First of all, until you master the correct gait, make it a rule not to walk quickly. If you are almost running, there is simply no time to analyze your movements. And when a person walks slowly, he has the opportunity to concentrate on what and how he is doing. Therefore, when going to work, give yourself plenty of time for the road. Beautiful placement of the foot - the toes are slightly turned in different directions. The ideal line of movement for a woman is when her heels seem to be in one straight line. Walking in a figure eight, that is, overlapping, is ugly. And you don’t need to place your feet wide when walking, unless, of course, you are rehearsing a man’s gait. Well, aren't the first steps easy? That's not all. An important point is that the leg moves forward first, and then the body. In no case is it the other way around. Otherwise, the gait will not be smooth, calm, but jerky. Another error that may occur is that with each step you will begin to bounce slightly. The length of your step should be equal to the length of your bare foot. Do you think that in this case the gait will be mincing? Nothing like this. You just have to try it and you will understand that walking like this is very comfortable. Moreover, with a wider step, body jolts and head-up jumps will inevitably occur.

Exercises for upright walking Exercises should be done in front of a mirror so that you can monitor whether you are standing straight and whether you are performing all movements correctly. Each exercise must be repeated at least 10 times. Stand straight, place your feet together or shoulder-width apart, and arms freely at your sides.

Exercise 1 . First, raise one shoulder as high as possible and fix it in this position. Then we do the same with the other shoulder. Then we lower the shoulder that was raised first, followed by the other. Only the shoulders work. We don’t lower our heads, we don’t tilt our body.

Exercise 2. Immediately move both shoulders forward, then back. Try not to raise your shoulders. The back is straight.

Exercise 3. Combine shoulder movements with bending. Shoulders forward - lean forward. Shoulders back - tilt back. Thus, along with the muscles of the shoulder girdle, the back muscles are also developed.

Exercise 4. Now the movements are in antiphase. Shoulders forward - tilt back. Shoulders back - lean forward.

Exercise 5. Place your palms folded together in front of you. The ribs of the palms are pressed to the body. Without opening your palms, smoothly raise your arms as high as possible. In this case, the palms seem to draw a line in the center of the body, the arms are bent at the elbows. Try not to lift your shoulders. Then we slowly lower our hands, without lifting our palms from each other and from the body.

Exercise 6. Repeat the previous exercise, only we close our palms behind our backs.

Exercise 7. We move our straight arms back so that they are perpendicular to the body. From this position, we slowly raise our arms as high as possible - without bending them or the body.

Special science

Walking in high heels is a special science.

From my point of view, everyone should master it. Especially if a woman plans to make a career. After all, you won’t appear at official events or receptions in sneakers or flip-flops. A formal suit, as well as an evening outfit, is unthinkable without elegant high-heeled shoes. However, one caveat needs to be made. If you have flat feet, varicose veins in the legs, or are overweight, high heels cause severe discomfort and sometimes pain. Therefore, those with these problems will have to limit themselves to low heels. For everyone else, learning to move gracefully in heels is a completely doable task. Only if the heel is not too high. Girls whose height does not exceed 170 cm should not wear heels higher than 10 cm. And I would like to warn you right away: even if you learn or know how to walk very gracefully in high heels, I do not recommend constantly showing off in such shoes. Problems with the spine may begin, and flat feet may develop. In addition, a constant load is created on the calf muscles, which leads to their enlargement and deterioration of the shape of the legs.

Four mistakes For those who have never walked in high heels before, I advise you to take your first steps very slowly. You can even lean your hand lightly on the wall to avoid falling. Now about the mistakes that are most often made when wearing high heels, and how to avoid them. Some people wear high-heeled shoes and tilt their body forward. To prevent this, without taking off your shoes, stand against a wall and do the stoop test as described above. Try to remember and maintain the correct body position when walking. Whether you're wearing heels or not, you need to maintain good posture. In high heels, it is purely physiologically easier to walk with clubfoot. Be careful to place your feet with your toes pointed apart, not inward. In shoes with very high heels, they often do not place the foot on the heel first, but step on the entire foot at once. But it’s more beautiful if the heel comes up earlier, even if only for a split second. There is no need to say that you should not step on your toes first and then your heel - such a gait looks strange. Many people in high-heeled shoes walk on bent legs. Remember: the leg to which you are currently placing your center of gravity must be straight. By the way, having strong legs makes it easier to walk in high heels. But still, there is no need to engage in sports that put a lot of stress on your legs. This will cause the muscles to develop greatly, increase in size and spoil the smooth line of the leg. And in conclusion, I would like to say that often an ugly gait and stooping develop from lack of self-confidence. A typical example is a tall girl involuntarily slouches, feeling complex among those who are shorter. I always tell my students: each of you is beautiful and unique. Repeat this to yourself often. From such thoughts, the shoulders straighten on their own, and the gait becomes more confident.

Andrey Barsukov

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Topics spine osteochondrosis spinal curvature