Exercises for weight loss of the legs

Every woman dreams of having long, beautiful, slender legs.If the length is completely dependent on the heredity, then you can work on harmony and beauty, having achieved over time the desired result.Unfortunately, it is this part of the body that is considered one of the most problematic, difficult to lose weight.Fat deposits are very quickly deposited in the thighs and thighs.

We must not forget about such a phenomenon as cellulite, which looks very unaesthetic and makes you forget about mini skirts and sexual, open swimsuits.

Special exercises for losing weight of the legs help no longer think about such a phenomenon as fat.In combination with proper nutrition and cosmetic procedures, the result will be more than impressive.

Fundamentals of successful weight loss

Where to start?It is not enough to make a set of exercises for training at home or in the gym.It is necessary to reconsider your lifestyle, make serious adjustments to it.Heger is a great opportunity to normalize the work of your body, constantly monitor the level of fat.

The basics of effective weight loss in the selected part of the body:

• Healthy sleep.The optimal sleep time is 7-8 hours.Resting, the body is restored, accumulates energy for the next day so that the training is much more effective, and more calories are burned.
• Constant physical activity.With a sedentary lifestyle, the metabolism is significantly slowed down, due to which fat deposits accumulate much faster, and then getting rid of them then becomes much more difficult.It is worth constantly moving, making walks in the fresh air, climbing your floor in the house not on the elevator, but on foot on the stairs.In this case, metabolism will gradually accelerate.
• Proper nutrition.This is the most important moment in the process of getting rid of extra pounds.Agree, you will fight cellulite on your hips and thighs for a long time, eating some buns, chips, pasta and other harmful foods.If there is a lot of excess weight initially, you can spend several days on a unloading day on buckwheat or sit on a diet.Then gradually switch to the correct diet with clear control of proteins, fats and carbohydrates.

Following three simple rules, losing weight in the hall or at home will pass much faster and with a long -term effect.

Stooping choice: Rules for performing exercises

Is lifestyle adjusted?Next, we are engaged in a set of exercises, as well as an approach to the implementation of the plan.The training plan is worked out for each person individually, taking into account numerous factors.The type of figure, initial weight, nutrition, lifestyle and the level of physical training have the greatest influence.We must not forget that large volumes of the hips can depend not only fat savings, but also pumped muscles.

All this in the complex helps to choose the most optimal option for training at home, as well as a load that a woman or a man can withstand at the initial stages of losing weight.

When performing exercises for studying the legs, you must also follow several simple rules:

• If the main task is to reduce weight, and not a set of muscle mass, then its own weight when performing elements will be quite enough to achieve the goal.Otherwise, various weighting agents will be required, starting with simple bottles filled with water, ending with dumbbells and rods.
• Compliance with regularity.It is very important that classes are held regularly.For beginners, three times weekly.More experienced athletes can train at least five times.
• Performing a set of exercises, you can not do too long breaks.If after the next element there is fatigue, no need to finish the training.Just reduce the intensity of execution.Rest between approaches and exercises should be no more than one minute.
• A comprehensive approach when working out muscle.We select exercises during which all muscles will be involved.

Note.During losing weight, fat does not leave from any one place.In the same way, there are no exercises intended for one muscle.All the proposed elements are aimed at working out the muscles of a certain area comprehensively, but with an emphasis on the desired part of the body.

Best legs at home

There are two options for getting rid of fat on your feet: a sports hall and your own house.Of course, you can turn to an experienced coach who will make a program, helps to choose food and completely organize the whole process of losing weight.But it costs money that is not always enough.The study of thighs and hips at home is available to everyone.You can do exercises at any convenient time, while without spending a penny.

Time is limited only by the desire and capabilities of the most losing weight.

Useful advice.Experts recommend gradually increasing the load, starting with short training, lasting no more than 20 minutes.Gradually increase the number of repetitions, add new exercises to the complex.

We offer you a few effective movements that will help make the legs slim and beautiful.

Twins

• We go to the floor.We rest on our head bent at the elbow.
• We make swings with a foot on top.
• Then we turn over on the other side, and repeat the exercise.
• The element can be made in a standing position with an emphasis on a stool, sofa or on all fours.

Squat "Plie"

• We are standing in a standing position.Hand over the seams.You can take a dumbbell or any other weighing.
• We put our legs wider than the shoulders, socks we unfold from each other.
• We make a squat, but not to maximum depth.The bent knee joint should form a right angle.
• We do the exercise slowly, the breath is free.

Lugs

• We become exactly, we straighten our shoulders as much as possible.Hold the head straight, the gaze is fixed forward.Hands are lowered.
• We take a large step forward so that the bent leg forms a right angle.
• We rise back, by analogy we repeat for the other limb.
• We attack the same number of times on both legs.
• To make the load on the muscles maximum, we try to step as far as possible.

Lunches with blows

• We become in the starting position, as with classic attacks.Hold our hands in the castle at chest level.
• We take a lunge with the right foot back, sit on the knee.
• Then we raise it and pull it forward, as if we were blowing.
• We repeat the exercise on the second leg.We alternate the required number of times.

Stannaya traction

• In the standing position, we hold the dumbbells in our hands, stretching them along the body.
• The knees are slightly bent.
• We bend the body of the body, simultaneously pushing the ass of the backs, as if we were going to sit down.We lower the dumbbells as down as possible, while holding the back evenly (any curvatures are prohibited),
• We are fixed in this position for a couple of seconds, then we rise.
• During the exercise, you should carefully monitor your back, otherwise the effect will not be.

Exercise "Horse"

• We get on all fours.We hold the back evenly, the gaze is fixed down.
• The right leg bent at the knee until the corner is formed 90 degrees, raise up.We try to make the maximum rise.
• Then we return it and repeat the same thing, but with the left foot.

Planck

• We take the starting position - we lie on the stomach on the gymnastic rug or floor.
• The hands are bent at the elbows and perform the function of the support.
• We get on the socks.
• We keep the body straight, directly, without bending in the lumbar region.
• We are in the accepted position as much time.

Drying with deep squat

• Put our feet shoulder -width apart.
• We make a jump, and immediately fall into the most deep squat.
• From the squat, we immediately jump up, but with the rotation of the body to the right side.We sit down again.
• Then we jump out to the left side, immediately sinking into the squat.
• We make such squats, turning in all directions of the world.

How to increase the effectiveness of a set of exercises at home

Full legs are not the only problem of modern women.With the accumulation of fat, an unpleasant “orange crust” or cellulite occurs, which is even more difficult to get rid of.

Therefore, it is recommended to combine the sets of exercises at home or in the hall with other useful procedures and means:

• War massage.At home, it is made incredibly simple.We begin with simple strokes of thighs and hips, then slowly, gradually switch to circular intense movements.To enhance the effect, you can use various cosmetics, for example, a warming type, which will accelerate the fat burning process.Ideally, also periodically visit professional anti -cellulite massage (this is especially true for those who are contraindicated by some independent manipulations with the skin).
• The use of nutrient creams, scrubs that increase the elasticity of the skin.If weight loss is intensively, you must definitely take care of your skin in order to avoid sagging.The best means of universal action is olive oil.It will not only lead your skin to the perfect state, but also provide an anti -aging effect.

Work on your body requires a serious approach and careful preparation, especially if it concerns such a part of the body as the legs.Only an integrated approach will help to become the owner of delicious forms that excite the imagination of men and causing envy in women.

Taking advantage of our tips, you will quickly return in great shape, you will achieve the figure of your dream, which will delight you for many years.