Muscles of the pelvis, thighs and buttocks should be maintained in excellent shape.

Exercise 1.

The goal is to strengthen the quadriceps muscle of the hip.

The main points • do the exercise not at the expense of inertia, but with the strength of the muscles of the front surface of the thigh;.

• the knee of the running leg should always be slightly bent.

Accessories • gym mat or mat.

Starting position • sit on the floor and lean on the straight hands exposed;.

• bend one leg to ninety degrees and put the sole on the floor;.

• the other leg slightly bend at the knee and relax - this leg will be working.

Step 1. Lift the working leg up to the level of the knee of the supporting leg in such a way that it forms an angle of forty-five degrees with the floor.

Slowly return to the starting position.

After doing the necessary number of repetitions, do the same with the other foot.

Repeat 8-10 times in 1-3 approaches.

Exercise 2.

The goal is to strengthen the quadriceps muscle of the thigh and gluteus muscles.

Highlights • stand straight, not bending over;.

• The exercise must be performed with the maximum amplitude available;.

• The knee should not be in front of the toe in the event of an attack, but must be exactly above it.

Accessories • this exercise requires no accessories.

Starting position • Stand straight, put your hands on your waist;.

• The distance between the feet should be about fifteen centimeters.

Step 1. Make the longest possible lunge with your left foot forward, while keeping your right foot in place and bending.

Slowly sink into the lunge, almost touching the floor with the knee of the right leg.

Return to the starting position.

After several repetitions, change your leg.

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