Every woman dreams of long, beautiful, slender legs.If the length depends entirely on the inheritance, then you can work on harmony and beauty, and over time, achieve the desired result.Unfortunately, this is a part of the body, which is considered one of the most problematic, weight loss is difficult.Fat deposits are very rapidly deposited in thighs and thighs.
Do not forget about a phenomenon such as cellulite, which looks very unnatural and pushes you on mini skirts and sexy, open swimsuits.
Special exercises for losing the legs of the legs are no longer to think about such a phenomenon as fat.With proper nutrition and cosmetic procedures, the result will be more impressive.
The basics of successful weight loss
Where should we start?It is not enough to do exercises for training at home or in the gym.It is necessary to review your lifestyle, make serious adjustments to it.Heger is an excellent opportunity to normalize your body's work, constantly monitor the fat level.
Basics of effective weight loss in the chosen part of the body:
- Healthy sleep.The optimal time of sleep is 7-8 hours.Rest, the body is restored, the energy accumulates the next day, so that the training is much more effective and burning more calories.
- Constant physical activity.With a seductive lifestyle, metabolism is significantly slowed, leaving fat deposits much faster, then releasing them, and then becoming more difficult.It is worth constantly moving, walking in the fresh air, climbing home, not on the elevator but on the stairs.In this case, metabolism will gradually accelerate.
- Proper nutrition.This is the most important moment in the process of getting extra pounds.I agree, you have long fighting cellulite on your thighs and thighs, eat some buns, chips, pasta and other harmful foods.If there is a lot of overweight at first, you can spend a few days on a downloading day on buckwheat or diet.Then gradually go to the right diet with clear control of proteins, fats and carbohydrates.
By following the three simple rules, losing weight in the hall or home will pass much faster and with a long -term effect.
Choose: Rules for Exercise Exercise
Changed a lifestyle?Next, we are involved in the joint of exercises as well as the approach to implementing the plan.The training plan is developed individually for each person, taking into account many factors.Figure type, starting weight, nutrition, lifestyle, and physical exercise levels have the greatest impact.Do not forget that the large capacity of the hips can depend not only on fat saving but also on the muscle pump.
In the complex all this helps to choose the most optimal option for home training, as well as the load that a woman or woman can withstand weight loss in the early stages of weight loss.
When you do the exercises to study the legs, you should also follow some simple rules:
- If the main task is to reduce weight and not the combination of muscle mass, then your own weight when performing elements will be sufficient to achieve the goal.Otherwise, different weight agents will be needed, starting with simple bottles full of water, ending with dumbbells and rods.
- Regular protection.It is very important that the classes are held regularly.For beginners, three times weekly.More experienced athletes can train at least five times.
- By performing the exercises, you can't make too long breaks.If there is fatigue after the next element, no training is required.Just reduce the intensity of execution.Rest between approaches and exercises should be no more than a minute.
- Comprehensive approach when developing muscles.We choose exercises where all muscles will be involved.
Note.When losing weight, fat does not leave any place.Similarly, there are no exercises designed for one muscle.All the proposed elements are designed to perfectly develop the muscles of a certain area, but with an accent on the desired part of the body.
The best legs at home
There are two options for fat removal: the gym and your own home.Of course, you can consult an experienced coach who will create a program, promote food choices and fully organize the whole process of weight loss.But it's worth the money that is not always enough.The study of thighs and thighs is available to everyone.You can do exercises at any convenient time, without spending the penny.
Time is limited to the desire to lose weight only.
Useful advice.Experts recommend gradually increasing the load, starting with short training, which lasts no more than 20 minutes.Gradually increase the number of repetitions, add new exercises to the complex.
We offer some effective movements that will help the feet weak and beautiful.
Twins
- We go to the floor.We will rest on the elbow.
- We are making swings on top.
- Then we turn to the other side and repeat the exercise.
- The element can be made in a constant state, focusing on feces, sofas or all four.
Squat "plie"
- We were in the position.Transfer the seams.You can get a dumbbell or any other weight.
- We enlarge our feet than the shoulders, socks that develop from each other.
- We make squat, but not at maximum depth.The bent knee joint should be formed at the right angle.
- We do the exercise slowly, breathing is free.
Bags
- We will be exactly as possible to the shoulders as much as possible.Hold your head straight, the gaze is in front.Hands are reduced.
- We take a big step forward so that the bent leg creates the right corner.
- We are back, by analogy with other limbs.
- We both hold the same number on both feet.
- To maximize muscle loading, we try to take the step as much as possible.
Lunches with a shot
- We become in the original state as a classic attack.Hold your hands in the prison level.
- We take the right foot back, sitting on the knee.
- Then we grew up with him and lead him forward as if he had exploded.
- We repeat the exercise on the other leg.We have an alternative amount.
Stannaya smoking
- In a constant state, we hold the dumbbells in our hands, cut them along the body.
- The elbows are slightly bent.
- We put our body on the body, simultaneously turning our backs, as if we were going to sit.We reduce the dumbbells as much as possible down while we hold back evenly (prohibit any curve),
- We are in this position for a few seconds, then we will stand.
- During the exercise, you should carefully control your back, otherwise it will not be the effect.
Exercise "Horse"
- We get to all four.We even hold back, gaze fixed.
- Raise the right leg to the knee until the angle is formed at 90 degrees.We try maximum rise.
- Then we go back to it and repeat the same but left foot.
Planck
- We find the initial position - we put the stomach on the gymnastics carpet or on the floor.
- The hands are bent during the elbow and perform the support function.
- Socks go.
- We carry our body directly, directly, without bending the lumbar region.
- We have so much time in the situation.
Drying with a deep scat
- Divide our feet from the shoulder.
- We make the jump and immediately fall into the deepest square.
- From the square, we paused immediately, but with the body's rotation on the right side.We sit again.
- Then we go to the left side, immediately put on the skate.
- We are doing such squats, we are back in all directions in the world.
How to increase the efficiency of joint exercises at home
Full legs are not the only problem for modern women.By accumulating fat, it becomes an unpleasant "orange bark" or cellulite, which is even more difficult to release.
Therefore, it is advisable to assemble a set of exercises with other useful procedures and means in the home or hall:
- War massage.At home, it is incredibly simple.We start with simple shots of thighs and hips, and then slowly, gradually move to circular intense movements.To improve the effect, you can use different cosmetics, such as a type of warming that will speed up the fat burning process.Ideally, also periodically visit a professional anti -cellulite massage (this is especially true for those who are contraindicated with independent skin manipulations).
- Use of nutrient creams, scrubs that increase skin elasticity.If the weight loss is intense, you should definitely take care of your skin to avoid sagging.The best remedy for universal action is olive oil.This will not only bring your skin to a perfect condition, but it also provides the opposite effect.
Working on your body requires a serious approach and careful preparation, especially if it applies to such a part of the body as the legs.Only an integrated approach will help the owner of delicious shapes that delight men's imagination and envy women.
Take advantage of our tips, you will quickly get back to the big shape, reach the figure of your dreams that will make you happy for many years.