Exercises for the weight loss of the legs

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

We must not forget a phenomenon such as cellulite, which looks very nation and makes you forget the mini skirts and open sex jerseys.

Special exercises to lose weight of the legs help no longer think of a phenomenon as fat.In combination with good nutrition and cosmetic procedures, the result will be more than impressive.

Fundamentals of successful weight loss

Where to start?It is not enough to do a set of exercises to train at home or at the gymnasium.It is necessary to reconsider your lifestyle, to make serious adjustments.Heger is an excellent opportunity to normalize the work of your body, to 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 to 8 hours.At rest, the body is restored, accumulates energy for the next day so that training is much more effective and that more calories are burned.
• Constant physical activity.With a sedentary lifestyle, metabolism is considerably slowed down, because of which fat deposits accumulate much faster, then getting rid of it becomes much more difficult.It is worth moving constantly, 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.
• Appropriate nutrition.This is the most important moment in the process of getting rid of extra pounds.Okay, you fight cellulite on your hips and thighs for a long time, by eating hotcakes, fries, pasta and other harmful foods.If there is a lot of excess weight at the start, you can spend several days for a day of unloading on the 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 corridor or at home will pass much faster and with a long -term effect.

Show choice: rules for performing exercises

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

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

When you do exercises to study the legs, you should also follow several simple rules:

• If the main task is to reduce the weight, not a set of muscle mass, its own weight when achieving the elements will be sufficient to achieve the lens.Otherwise, various weighting agents will be necessary, starting with simple bottles filled with water, ending with dumbbells and stems.
• Compliance with regularity.It is very important that courses are kept regularly.For beginners, three times a week.More experienced athletes can train at least five times.
• Perform a set of exercises, you cannot take too many breaks.If after the next element, there is fatigue, no need to finish training.Simply reduce the intensity of the execution.Rest between approaches and exercises should not exceed a minute.
• A global approach when developing muscles.We select exercises during which all the muscles will be involved.

Note.During weight loss, fats do not start from a single place.In the same way, there is no exercise intended for a muscle.All the elements proposed aim to develop the muscles of a certain area in a global way, but by emphasizing the desired part of the body.

Best legs at home

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

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

Useful advice.Experts recommend gradually increasing the load, starting with a short training, not for more than 20 minutes.Gradually increase the number of repetitions, add new exercises to the complex.

We offer you some effective movements that will help the thin and beautiful legs.

Twins

• We go to the ground.We rest on the head folded at the elbow.
• We make swings with one foot on the top.
• Then we return to the other side and repeat the exercise.
• The element can be done in a standing position by emphasizing a stool, a sofa or on all fours.

"Fold" squat

• We stand in a standing position.Return the seams.You can take a dumbbell or any other weighing.
• We put our legs wider than the shoulders, the socks that we unfold from each other.
• We make a squat, but not at a maximum depth.The folded knee joint must form a right angle.
• We do the exercise slowly, the breath is free.

Paws

• We become exactly, we straighten our shoulders as much as possible.Hold the right head, the gaze is fixed forward.The hands are lowered.
• We take a big step forward so that the leaning leg forms a right angle.
• We rest behind, by analogy, we repeat for the other member.
• We attack the same number of times on both legs.
• To take care of the muscles maximum, we try to walk as far as possible.

Lunches with blows

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

Traction of Stannaya

• In a standing position, we hold the dumbbells in our hands, stretching them along the body.
• The knees are slightly folded.
• We fold the body of the body, simultaneously pushing the ass from the back, as if we were going to sit down.We lower the dumbbells as low as possible, while maintaining the back evenly (all curvatures are prohibited),
• We are fixed in this position for a few seconds, then we get up.
• During the exercise, you should carefully monitor your back, otherwise the effect will not be.

"Horse" exercise

• We arrive on all fours.We hold the back evenly, the gaze is fixed downwards.
• The right leg folded in the knee until the corner forms 90 degrees, raise.We try to make the maximum increase.
• Then we turn it over and repeat the same thing, but with the left foot.

Planck

• We take the starting position - we extend on the stomach on the carpet or the gymnastics floor.
• The hands are bent to the elbows and fulfill the function of the support.
• We climb on the socks.
• We keep the right body, directly, without looking into the lumbar region.
• We are in the position accepted as long.

Drying with a deep squat

• Put our feet on the shoulder-lineman.
• We jump and immediately fall into the deepest squat.
• From the squat, we jump immediately, but with the rotation of the body on the right side.We sit again.
• Then we jump on the left side, immediately sinking into the squat.
• We make such squats, turning in all directions of the world.

How to increase the efficiency of a set of home exercises

Complete legs are not the only problem of modern women.With the accumulation of fat, an unpleasant "orange crust" or a cellulite occurs, which is even more difficult to eliminate.

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

• War massage.At home, it's incredibly simple.We start with simple thighs and hips, then slowly passed, gradually to intense circular movements.To improve the effect, you can use various cosmetics, for example, a type of warming, which will speed up the fat combustion process.Ideally, also periodically visit a professional anti-cellulite massage (this is particularly true for those who are contraindicated by independent manipulations with the skin).
• The use of nutritious creams, scrubs that increase the elasticity of the skin.If weight loss is intensively, you must certainly take care of your skin to avoid sagging.The best means of universal action is olive oil.It will not only lead your skin in its perfect condition, but will also provide an anti-aging effect.

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

By taking advantage of our advice, you will quickly come back in great shape, you will make the figure of your dream, which will delight you for many years.