Leg Weight Loss Exercises

Every woman dreams of having long, beautiful, slender legs.If the length is completely dependent on heredity, then you can work on harmony and beauty, and over time you have achieved the desired result.Unfortunately, this part of the body is considered one of the most problem, difficult to lose weight.Fat deposits are delayed very quickly in the hips and hips.

We must not forget about such a phenomenon as cellulite, which looks very unesthetic and makes you forget about mini skirts and sexual, open swimwear.

Special exercises for weight loss of the legs help not to think of such a phenomenon as fat.Combined with proper nutrition and cosmetic procedures, the result will be more than impressive.

Basics of successful weight loss

Where do I start?It is not enough to do a set of exercise exercises at home or in the gym.You need to review your lifestyle, make serious adjustments to it.Heger is a great opportunity to normalize your body's work, constantly monitor the level of fat.

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

• Healthy sleep.The optimum sleep time is 7-8 hours.Rest, the body recovers, accumulates energy for the next day, so that the workout is much more efficient and burns more calories.
• Constant physical activity.With a sedentary lifestyle, metabolism slows down significantly, which is why fat deposits accumulate much faster and then get rid of them, then becomes much more difficult.It is worth constantly moving by walking in the fresh air, climbing the floor of the house not the elevator, but on foot on the stairs.In this case, metabolism will gradually accelerate.
• Proper nutrition.This is the most important moment in the process of liberation from extra pounds.Agree, you will fight cellulite on your hips and hips for a long time, you will eat some buns, chips, pasta and other harmful foods.If there is a lot of excess weight initially, you can spend a few days on a buckle day off or sit on a diet.Then gradually move on to the right diet with clear control of proteins, fats and carbohydrates.

Following three simple rules, weight loss in the hall or at home will pass a lot faster and with a long -term effect.

Stop selection: Exercise Rules

Has lifestyle adjusted?Next, we are dealing with a set of exercises, as well as an approach to the implementation of the plan.The training plan is developed for each person individually, taking into account numerous factors.The type of figure, initial weight, nutrition, lifestyle and level of physical fitness have the most influence.We should not forget that large volumes of the hips can not only depend on the savings of fat, but also pump muscles.

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

When performing your leg study exercises, you should also follow a few simple rules:

• If the main task is to lose weight, not a set of muscle mass, then its own weight in the performance of elements will be quite sufficient to achieve the goal.Otherwise, different weighing agents will be required, starting with simple bottles filled with water ending with dumbbells and rods.
• Compliance with regularity.It is very important that the classes be held regularly.For beginners, three times a week.More experienced athletes can train at least five times.
• By performing a set of exercises, you cannot take too long breaks.If there is fatigue after the next item, you do not need to complete the training.Just reduce the intensity of the performance.I died between approaches and exercises should be no more than one minute.
• A comprehensive approach to muscle development.We choose exercises during which all muscles will participate.

Remark.During weight loss, fat does not leave any place.In the same way, there are no exercises intended for one muscle.All proposed elements are aimed at making the muscles of a particular area, but with an emphasis on the desired part of the body.

The best legs at home

There are two options for getting rid of your feet: a gym and your own house.Of course, you can contact an experienced trainer who will make a program, help you choose food and fully organize the whole weight loss process.But it costs money that is not always enough.The hip and thigh testing at home is accessible to everyone.You can exercise at any convenient time until you spend a penny.

Time is limited only by the desire and capabilities of the most delay.

Useful advice.Experts recommend a gradual increase in load, starting with short training lasting no 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 make your feet thin and beautiful.

Twins

• We go to the floor.We rest on our head, bent on our elbow.
• We make swings with our foot on top.
• Then we turn to the other side and repeat the exercise.
• The element can be made upright with an emphasis on a stool, sofa or fours.

Squat "plie"

• We are standing upright.Pass the seams.You can pick up a dumbbell or other weighing.
• We put our feet wider than shoulder, socks, which we unfold from each other.
• We squat, but not to maximum depth.The bent knee joint must form a right angle.
• We do the exercise slowly, the breath is free.

Hood

• We get up right, straighten our shoulders as much as possible.Keep your head straight, the look is fixed forward.The hands are lowered.
• We take a big step forward so that the bent leg forms a right angle.
• We go back, by analogy we repeat for the other limb.
• We attack the same times on both legs.
• To make muscle load as much as possible, we try to step as far as possible.

Lunch

• We are in the starting position, as with classic attacks.Keep your hands in the castle at breast level.
• We take our right foot back, sit at the knee.
• Then we lift it and pull it forward as if we were blowing.
• We repeat the exercise of the second leg.We alternate the required number of times.

Grip

• In the constant position, we hold the dumbbells in our hands, stretching them on the body.
• The knees are slightly bent.
• We bend the body of the body, while simultaneously pressing the ass on the back as if we were sitting.We lower the dumbbells as possible as we hold on the back evenly (any curvature is prohibited),
• We are fixed in this position for a few seconds, after which we rise.
• During the exercise, you should carefully monitor your back, otherwise the effect will not be.

"Horse" exercise

• We put on fours.We hold the back evenly, the gaze is fixed down.
• The right leg is bent at the knee until the angle is formed 90 degrees, lift up.We are trying to make the maximum rise.
• Then we return it and repeat the same, but with our left foot.

Plank

• We take the starting position - we are lying on the stomach of the gymnastic carpet or the floor.
• The hands are bent at the elbows and perform the function of the support.
• We get on the socks.
• We keep the body properly, directly without bending in the lumbar region.
• We are in the accepted position as a long time.

Dried up with a deep stick

• Put your legs shoulder -a wide distance.
• We jump and immediately fall into the deepest squat.
• From the squat we immediately jump up, but with the rotation of the body to the right side.We sit again.
• Then we pop up on the left, immediately sinking into the squat.
• We make such squats, turning in all directions of the world.

How to increase the effectiveness of a set of exercise at home

Full legs are not the only problem for modern women.With the accumulation of fat, an unpleasant "orange bark" or cellulite occurs, which is even more difficult to get rid of.

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

• Military massage.It's incredibly simple at home.We start with simple blows to the hips and hips, then slowly, gradually switch to circular intense movements.To improve the effect, you can use various cosmetics, for example, a type of warming that will speed up the fat burning process.Ideally, you also periodically visit a professional anti -selulite massage (this is especially true for those who are contraindicated by some independent skin manipulations).
• The use of nutritional creams, scrubs that increase the elasticity of the skin.If the weight loss is intense, you should definitely take care of your skin to avoid sagging.Olive oil is the best remedy for universal action.Not only will it bring your skin to the perfect condition, it will also provide an aging effect.

Working on your body requires a serious approach and careful preparation, especially if it applies to such part of the body as your feet.Only an integrated approach will help you become the owner of delicious shapes that excite the imagination of men and cause the envy of women.

By taking advantage of our tips, you will quickly return to great shape, you will achieve the figure of your dream that will delight you for many years.