Every woman dreams of having long, beautiful, slender legs. If length depends entirely on heredity, you can work on harmony and beauty, achieving the desired result over time. Unfortunately, this body part is one of the most problematic, most difficult to lose products. Fat deposits build up very quickly in the thighs and thighs.
We should not forget a phenomenon like cellulite that looks very aesthetic and forgets about mini skirts and sexy, open swimsuits.
Special exercises to slim your legs help you stop thinking about a phenomenon like fat. Combined with proper nutrition and beauty treatments, the result will be more than impressive.
The Basics of Successful Weight Loss
Where do I start? It’s not enough to just put together a series of exercises to work out at home or in the gym. Lifestyle needs to be rethought, it needs to be seriously modified. A healthy lifestyle is an excellent opportunity to normalize the work of the body, to constantly monitor fat levels.
Basics of effective weight loss for a selected body part:
- Healthy sleep.The optimal sleep time is 7-8 hours. While resting, the body recovers, accumulating energy for the next day, so the workout will be much more effective and burn more calories.
- Constant physical activity.With a sedentary lifestyle, your metabolism slows down significantly, so fat accumulates much faster and is much harder to get rid of later. It is worth moving constantly, walking in the fresh air, going up to the floor of our house not by elevator, but on the stairs. In this case, the metabolism gradually accelerates.
- Proper nutrition.This is the most important moment in the process of getting rid of extra pounds. He agrees he will fight cellulite on his thighs and thighs for a long time, eating only buns, chips, pasta and other junk food. If you are initially overweight, you can spend several days on buckwheat or sit on some diet on the day of unloading. Then gradually switch to the right diet with clear control of proteins, fats and carbohydrates.
By following three simple rules, losing weight in the gym or at home can be much faster and long-term.
Load Selection: Exercise Execution Rules
Is your lifestyle set? We then conduct a series of exercises and take an approach to implementing our plans. The training plan is developed for each person individually, taking into account a number of factors. Body type, starting weight, diet, lifestyle and stamina have the biggest impact. We should also not forget that a large amount of thighs depends not only on the accumulation of fat but also on the pumped muscles.
Taken together, this helps you choose the most optimal workout option at home, as well as the load a woman or man can handle in the initial stages of losing weight.
There are a few simple rules to follow during leg workouts:
- If the main task is to lose weight and not increase muscle mass, your own weight when performing the elements will be enough to achieve the goal. Otherwise, you will need a variety of weights, from simple bottles filled with water to dumbbells and barbells.
- Maintain regularity. It is very important that classes are held regularly. For beginners, three times a week is enough. More experienced athletes can train at least five times.
- Do not take too long breaks when performing an exercise sequence. If you feel tired after the next item, you don’t have to finish your workout. We are only reducing the intensity of implementation. The rest between the set and the exercises should not exceed one minute.
- A comprehensive approach to muscle training. We select exercises in which all muscles are involved.
Note.During weight loss, fat does not leave a place. Similarly, there is no single muscle exercise. All of the suggested elements are aimed at emphasizing the muscles of a given area in a comprehensive but desired part of the body.
Best Foot Exercises at Home
There are two ways to get rid of fat on your feet: at the gym and at home. Of course, you can turn to an experienced trainer who will prepare a program to help you choose your food and completely organize your entire weight loss process. But it costs money, which is not always enough. Home design of the thighs and hips is available to everyone. You can do the exercises anytime, anywhere without spending a penny.
Time is limited only by your desire to lose weight and your abilities.
Helpful Hint.Experts recommend gradually increasing the load, starting with a short workout, for up to 20 minutes. Gradually increase the number of repetitions, add new exercises to the complex.
Here are some effective gestures to help with leanness and a beautiful look.
Foot Swing
- We lie down on the ground. We rest our head on the bent arm at the elbow.
- Pull your foot to the top.
- We then roll over to the other side and repeat the exercise.
- The battery can be made in a standing position, especially on a stool, sofa, or on all fours.
Plie squatting
- We are in a standing position. We extend our arms at the seams. You can hold a dumbbell or any other dumbbell.
- We make our feet wider than shoulder level, tearing the socks apart.
- Squats, but not to maximum depth. The bent knee joint should form a right angle.
- Exercise slowly, breathing freely.
Lungs
- We stand up straight, shrugging our shoulders as much as possible. We keep our heads straight, our gaze directed forward. Hands down.
- Take a big step forward so that the bent leg is at right angles.
- We ascend backwards, repeating the other limb by analogy.
- We throw on both legs the same number of times.
- We try to go as far as possible to maximize the load on the muscles.
Lungs with blows
- We are in the starting position as in the classic lungs. We keep our hands at chest level in the lock.
- We lean back with our right foot, sitting on our knees.
- Then we lift and pull forward as if we were making a punch.
- Repeat the exercise on the other leg. Alternate as many times as necessary.
Deadlift
- When standing, we hold dumbbells in our hands, stretching them along the body.
- Knees slightly bent.
- We bend the body of the body while pushing the donkey back as if we were sitting down. We lower the dumbbells as deep as possible while keeping our backs straight (no curvature is forbidden),
- We lock ourselves in this position for a few seconds and then ascend.
- You should monitor your back carefully during the exercise, otherwise it will have no effect.
Practicing the "horse"
- Stand on all fours. Keeping your back straight, your gaze directed downward.
- Raise the right leg bent at the knee to a 90-degree angle. We try to make the maximum raise.
- We then return and repeat the same, but with the left foot.
board
- We accept the starting position - we lie on our stomachs on a gym mat or floor.
- The arms are bent at the elbows and act as a support.
- Stand on our feet.
- Keep your body straight, straight, and do not bend your lumbar region.
- We are in an accepted position for as long as possible.
Jump with a deep squat
- We spread our legs across shoulder width.
- Take a jump and immediately descend into the deepest possible squat.
- Immediately jump up from the squat, but with your body facing right. We'll sit down again.
- Then we jump to the left and immediately squat.
- We do these squats, turning in all directions.
How to improve the effectiveness of your home practice series
It's not just full legs that are a problem for modern women. With the accumulation of fat, an unpleasant "orange peel" or cellulite develops, which is even harder to get rid of.
It is therefore recommended to combine home or gym exercises with other useful procedures and tools:
- Foot massage. Home is incredibly simple. We start by simply stroking the thighs and thighs and then slowly, gradually moving towards the intense circular movements. To enhance the effect, you can use various cosmetics, such as a warmer, which speeds up the fat burning process. Ideally, visit a professional anti-cellulite massage regularly (especially for those who are contraindicated during some independent skin manipulations).
- Use of nourishing creams, exfoliators that increase skin elasticity. If you are losing weight intensively, be sure to take care of your skin to avoid sagging. The best universal cure is olive oil. This not only puts the skin in perfect condition but also provides a rejuvenating effect.
Working on the body requires a serious approach and careful preparation, especially when it comes to a part of the body such as the legs. Only an integrated approach will help you become the owner of appetizing forms that excite men’s imagination and cause envy in women.
With the help of our advice, you quickly return to your great shape, reaching the shape of your dreams that will be a pleasure for many years to come.