In fact, it is impossible to “reduce the contraction,” but there is a procedure that can help tone the legs and possibly reduce the fat accumulated above the knees. The usual procedure is unconventional, but can show significant results in 4 weeks. You will need several balls with different weights.
The subroutine works in a circuit format, performing each exercise, trying to get 15 repetitions in 30 seconds. Then you rest for 15 seconds and proceed to the next exercise, again trying 15 repetitions in 30 seconds.
Exercise 1 : Squats holding a medicine ball in front of you.
Exercise number 2 : Holding the soccer ball over your head at the start, perform the attacks that move the ball forward when you exit, returning it to the top when you return to the starting position.
Exercise number 3 : Wooden chops, holding the ball over your head with fixed legs and pretending that the ball is an ax, and you chop a magazine running between your legs. At the beginning of each representative the ball is above the head, at the completion of the ball is an inch above the ground.
Exercise number 4 : Jumping squats with t turn after every 4 reps.
You watched the clock, did exercise number 1 for 30 seconds, then rest 15 seconds, go to exercise number 2 for 30 seconds, then rest 15 seconds, etc. After completing exercise number 4, you simply return to the beginning. General training should be:
Week # 1: 7 minutes
Week number 2: 10 minutes
Week 3: 12 minutes
Week 4: 15 minutes
It may seem simple, but I assure you of that. I use a similar procedure with some of the fitness professionals and athletes I have worked with when they try to add form and definition to their feet. Ideally, you train every other day.
