Every woman dreams of having long, beautiful, slender legs. If the length depends entirely on the offspring, then you can work on harmony and beauty, achieving the desired result over time. Unfortunately, this part of the body is considered one of the most problematic, difficult to lose weight. Fat deposits are very quickly stored in the thighs and thighs.
We must not forget the phenomenon like cellulite, which looks very un aesthetically pleasing and makes you forget about sexy and open mini skirts and swimsuits.
Special exercises for slimming legs help you no longer think of phenomena such as obesity. Combined with proper nutrition and beauty treatments, the results will be even greater.
Basics of Successful Weight Loss
Where to start? It is not enough just to gather a set of exercises to practice at home or in the gym. You need to reconsider your lifestyle, make serious adjustments. A healthy lifestyle is the best opportunity to normalize your body work, to always control fat levels.
Basics of effective weight loss on selected body parts:
- Healthy sleep.The optimal bedtime is 7-8 hours. Rest, the body recovers, accumulates energy for the next day, so that exercise is much more effective and more calories are burned.
- Continuous physical activity.With an unstable lifestyle, metabolism slows down significantly, which is why fat accumulates faster, and it becomes harder to get rid of it later. Need to move continuously, walk in the fresh air, go up to the floor in the house not by elevator, but by climbing stairs. In this case, the metabolism will gradually accelerate.
- Proper nutrition.This is the most important moment in the process of getting rid of those extra pounds. Agree, you will be struggling with cellulite on your thighs and thighs for a long time, just eating bread, chips, pasta and other snacks. If there is a lot of weight at first, you can spend a few days on the day unloading buckwheat or sitting on some type of diet. Then gradually switch to a proper diet with clear control of proteins, fats and carbohydrates.
Following these three simple rules, losing weight in the gym or at home will be faster and have a long-term effect.
Load option: rules for doing exercises
Is your lifestyle tailored? Next, we engage in a set of exercises, as well as approaches to implementing our plans. Training plans are compiled for each person individually, taking into account many factors. Body type, starting weight, diet, lifestyle and fitness level have the greatest impact. We must also not forget that a large thigh can depend not only on the accumulation of fat, but also on the pumped muscle.
All of this in combination helps to choose the most optimal exercise options at home, as well as the load that a woman or man can bear in the early stages of weight loss.
When doing foot exercises, there are some simple rules to follow:
- If the main task is to lose weight, and not increase muscle mass, then your own weight when doing the elements will be enough to achieve your goals. Otherwise, a variety of weights will be needed, ranging from a simple bottle of water to dumbbells and barbells.
- Adhere to 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.
- While doing a set of exercises, you can not rest too long. If you feel tired after the next element, you do not need to finish training. We only reduce the intensity of implementation. The break between sets and exercises should not be more than one minute.
- Comprehensive approach to muscle training. We choose exercises where all the muscles will be involved.
Note.During weight loss, fat does not leave one spot. Similarly, there is no single muscle training. All of the proposed elements are intended to process the muscles of a particular area as a whole, but with an emphasis on the desired body part.
Best Foot Training at Home
There are two options for getting rid of fat on your feet: a gym and your own home. Of course, you can turn to experienced trainers who will create programs, help you choose foods and fully manage the weight loss process. But it requires money, which is not always enough. Doing thighs and hips at home is available for everyone. You can practice at any convenient time, without spending a penny.
Time is limited only by the desires and abilities of people who lose weight.
Useful hints.Experts recommend increasing the load gradually, starting with short exercises, lasting no more than 20 minutes. We are gradually increasing the number of repetitions, adding new exercises to the complex.
Here are some effective movements to help you slim and look beautiful.
Foot Swing
- We lay on the floor. We put our heads on the bent arms at the elbows.
- Swing your legs up.
- Then we stepped to the other side and repeated the exercise.
- Elements can be made in a standing position with emphasis on benches, sofas or all fours.
Plie Squat
- We stand in a standing position. We reached out to the seam. You can take a dumbbell or other weighing device.
- We put the feet wider than shoulder level, separating the socks from each other.
- Squat, but not to the maximum depth. The bent knee joint should form the right angle.
- Exercise slowly, breathe freely.
Lunges
- We stand upright, straighten our shoulders as much as possible. We continued to bow our heads, our gaze directed forward. Hands down.
- Take a big step forward until the bent leg forms a right angle.
- We rise again, by analogy we repeat the other limbs.
- We knocked repeatedly on both feet.
- To maximize the load on the muscles, we try to move as far as possible.
Lunges with a shot
- We stand in the starting position, as in classic lunges. We keep the keys at chest level.
- We fell with our right foot backwards, sitting on our knees.
- Then we lifted it and pulled it forward, as if we were making a shot.
- Repeat the exercise on the other leg. We alternate the required number of times.
Deadlift
- In a standing position, we hold the dumbbell in our hands, stretching it along the body.
- The knees are slightly bent.
- We bent over, pushing our buttocks back, as if we were going to sit down. We lower the dumbbell as far as possible, while keeping the back straight (curvature prohibited),
- We improved ourselves in this position for a few seconds, then we got up.
- During exercise, you should monitor your back carefully, otherwise there will be no effect.
"Horse" training
- Get level four. We kept our backs straight, the gaze directed downwards.
- Lift the right leg, bent at the knee to a 90 degree angle, upwards. We are trying to do maximum lifting.
- Then we return it and repeat the same thing, but with the left foot.
Board
- We accept the starting position - we lie on a gymnastic mat or floor.
- The arm is bent at the elbow and acts as a buffer.
- Stand on our toes.
- Keep the body straight, straight, without bending over the lumbar region.
- We stand in the accepted position for maximum time.
Jump with a squat in
- We put our feet shoulder-width apart.
- Jump, and go down to the squatter as fast as you can.
- Immediately jumps out of the squat upwards, but with the body rotating to the right. We sat down again.
- Then we jumped to the left, immediately fell to the squat.
- We do this squat, looking in all directions.
How to increase the effectiveness of a set of exercises at home
Full legs are not the only problem for modern women. With the accumulation of fat, unpleasant "orange peel" or cellulite occurs, which is even more difficult to get rid of.
It is therefore recommended to combine a set of exercises at home or in the gym with other useful procedures and tools:
- Foot massage. At home, very simple. We start with a simple thigh and thigh punch, then slowly move slowly into a strong circular motion. To enhance its effect, you can use a variety of cosmetics, for example, the type of heating, which will speed up the fat burning process. Ideally, also visit regular anti-cellulite massage (especially for those who are contraindicated in some free manipulations with the skin).
- Use nutritious creams, scrubs that increase skin elasticity. If you are losing weight intensively, it is very important to keep your skin from sagging. The best universal remedy is olive oil. It not only keeps your skin in perfect condition, but also has a rejuvenating effect.
Working on your body requires a serious approach and careful preparation, especially when body parts are like legs. Only an integrated approach will help you become the owner of an appetizing shape that evokes the imagination of men and arouses envy in women.
By using our advice, you will quickly return to good performance, achieve your dream figure, which will delight you for many years to come.