Exercises on the weight loss of the legs

Every woman dreams of having long, beautiful, slim legs.If the length depends entirely on the inheritance, you can work on harmony and beauty after you have achieved the desired result over time.Unfortunately, it is this part of the body that is considered one of the most problematic and difficult to lose.Fat deposits are quickly deposited in the thighs and thighs.

We must not forget such a phenomenon like cellulite that looks very unaesthetic and makes them forget mini skirts and sexual, open swimsuits.

Special exercises to lose your legs help help to think about such a phenomenon as fat.In combination with the right nutritional and cosmetic interventions, the result will be more than impressive.

Basics of a successful weight loss

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

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

• Healthy sleep.The optimal sleep time is 7-8 hours.Quiet, the body is restored, collects energy for the next day so that the training is much more effective and more calories are burned.
• Constant physical activity.With a sitting lifestyle, the metabolism is slowed down considerably, since fat deposits accumulate much faster and then it becomes much more difficult.It is always worth moving, taking walks in the fresh air, not on the elevator on your floor in the house, but on foot on the stairs.In this case, the metabolism will gradually accelerate.
• Real nutrition.This is the most important moment to get rid of additional pounds.Agree, you will fight cellulite on your hips and thighs for a long time and eat some rolls, chips, pasta and other harmful foods.If there is a lot of excess weight at first, you can spend several days on a swap day on buckwheat or sit on diet.Then gradually switch to the right nutrition with clear control of proteins, fats and carbohydrates.

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

BASTING CHOICE: Rules for execution exercises

Is the lifestyle set?Next we are involved with a number of exercises and an approach to implementing the plan.The training plan is individually developed for each person taking into account numerous factors.The type of figure, the initial weight, nutrition, lifestyle and the extent 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 of 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 in the initial phases of losing weight.

When executing exercises to study legs, you also have to follow several simple rules:

• If the main task is to reduce the weight and not a number of muscle mass, your own weight is sufficient in the implementation of elements to achieve the goal.Otherwise, different weight agents are required, starting with simple bottles that are filled with water and end with dumbbells and poles.
• Compliance with regularity.It is very important that courses are held regularly.For beginners three times a week.Experienced athletes can train at least five times.
• If you do a number of exercises, you cannot take too long breaks.If there is fatigue after the next element, the training does not have to be completed.Simply reduce the intensity of the execution.The calm between approaches and exercises should not be longer than a minute.
• A comprehensive approach when working out muscles.We choose exercises in which all muscles will be involved.

Note.While you lose weight, fat does not leave any place.There are no exercises for a muscle in the same way.All proposed elements aim to comprehensively work on the muscles of a certain area, but with a focus on the desired part of the body.

Best legs at home

There are two ways to get rid of fat on your feet: a sports hall and your own house.Of course, you can contact an experienced trainer who produces a program, selects food and fully organizes the entire process of losing weight.But it costs money that is not always sufficient.Studying thighs and hips at home is available to everyone.You can do exercises at any time without spending a cent.

The time is only limited by the desire and skills of the weight that was the most weighted.

Useful advice.Experts recommend increasing the cargo gradually, starting with a short training session that does not last more than 20 minutes.Gradually increase the number of repetitions and add new exercises to the complex.

We offer you some effective movements that help make your legs slim and beautiful.

Twins

• We go to the floor.We rest on our head on the elbow.
• We play fluctuations with one foot above.
• Then we turn around on the other side and repeat the exercise.
• The element can be produced in a standing position with a focus on a stool, a sofa or on all fours.

Hocke "Plie"

• We are in a standing position.Add the seams.You can take a dumbbell or another weighing.
• We put our legs wider than our shoulders, socks that we develop from each other.
• We make a crouch, but not up to the maximum depth.The curved knee joint should form a right angle.
• We make the exercise slowly, the breath is free.

Tabs

• We become exactly, we straighten our shoulders as far as possible.Keep your head straight, the view is defined.Hands are lowered.
• We take a big step forward so that the curved leg forms a right angle.
• We rise back on analogy for the other member.
• We attack the same frequency on both legs.
• In order to make the load of the muscles maximum, we try to step as far as possible.

Lunch with blows

• We become in the starting position as with classic attacks.Hold our hands in the castle at the chest level.
• We browse back with our right foot and sit on the knee.
• Then we lift it and pull it forward as if we were blowing.
• We repeat the exercise on the second leg.We change the required frequency.

Stannaya traction

• In the standing position we hold the dumbbells in our hands and stretch them along the body.
• The knees are slightly curved.
• We bend our body and at the same time push the ass of the back as if we were sitting down.We lower the dumbbells as depressed as possible while we keep our back evenly (all curvatures are prohibited).
• We are fixed in this position for a few seconds and then we rise.
• You should carefully monitor your back during the exercise, otherwise the effect will not be.

Exercise "horse"

• We rise to all four.We keep our back evenly, the view is defined.
• The right leg that is bent on the knee until the corner forms 90 degrees.We try to achieve the maximum increase.
• Then we give it back and repeat the same, but with the left foot.

Plank

• We take the starting position - we are on the stomach on the gymnastics carpet or floor.
• The hands are bent on the elbows and carry out the function of the support.
• We climb the socks.
• We keep the body directly, directly, without bending in the lumbar cone.
• We are so much time in the accepted position.

Dry with deep squats

• Put our feet shoulder apart.
• We make a jump and immediately crouch.
• We immediately jump up from the squat, but with the rotation of the body on the right.We sit down again.
• Then we jump to the left and immediately sink into the crouch.
• We make such squats and turn into all directions in the world.

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

Full legs are not the only problem of modern women.At the accumulation of fat there is an unpleasant "orange crust" or cellulite, which is even more difficult to become.

It is therefore recommended to combine the sentences from exercises at home or in the hall with other useful methods and means:

• War massage.It is made incredibly easy at home.We start with simple blows of thighs and hips and then slowly switch to circular intensive movements.To improve the effect, you can use different cosmetics, e.g.B. a warming type that accelerates the fat burning process.Ideally also visit a professional anti -cellulite massage regularly (this applies in particular to those who are contraindicated with the skin through some independent manipulations).
• The use of nutrient creams, peeling that increase the elasticity of the skin.If the weight loss is intense, you must definitely be careful to avoid stopping.The best means of universal effect is olive oil.It not only leads your skin to perfect condition, but also offers an anti -aging effect.

Working on your body requires serious approach and careful preparation, especially if this affects such a part of the body as the legs.Only an integrated approach will help to become the owner of delicious forms that arouse men's imagination and cause envy in women.

If you use our tips, you will quickly return in a great form, you will reach the figure of your dream that will delight you for many years.