How to reduce thighs and calves for fit and firm

- Hold a brief standing dumbbell-mail.
Stand up straight in front of the chair, feet separated from each other around the hips. Both hands holding dumbbell lateral oil palms facing inward. Then, slowly stands down as sitting on the chair. Treatment of the body being careful not to head straight to him from the toe line. When a small chair to sit down and touch it gradually rise to position Start


- Glue - flop
Feet close together to stand up straight with both hands holding the dumbbell lateral oil palms facing inward. Then, step left foot forward, a lot of weight to left foot, then slowly bend the knee to touch the ground until the right knee and left knee bent rectangular To maintain body weight to match, then the left leg and slowly lifted back to the starting position with right leg then switch again. When you do, then switch legs to stand on the island November Neu, then slowly pull the chair right to the bottom of a foot switch to the left foot again.

- Gummed up the stairs.
Stand up straight on the ladder feet close together both hands holding dumbbell lateral facing palm oil. Hands inside. Then step right foot backwards, body weight, leave the left foot full soles and slowly bend the knee to the left and right foot almost touches the ground, then lifted up to the starting position. Repeat again and then switch legs to complete the other side to lie down on the floor legs straighten. Then pull the knee toward the chest with hands under the thigh to the leg alternately on each other.
Note: Adam Bell that is about 2-5 kg.

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