Exercises for leg weight loss

Each woman dreams of having long, beautiful and thin legs.If the length depends completely on inheritance, then it can work in harmony and beauty, having achieved the desired result.Unfortunately, it is this part of the body that is considered one of the most problematic and difficult to lose weight.Fat deposits are deposited very rapidly on thighs and thighs.

We must not forget a phenomenon like cellulite, which looks very little warning and makes you forget mini skirts and swimsuits open and sexual.

Special exercises to lose weight of the legs help not to think that they no longer think of a phenomenon like fat.In combination with adequate nutrition and cosmetics procedures, the result will be more than impressive.

Fundamentals of successful weight loss

Why start?It is not enough to do a set of exercises to train at home or in the gym.It is necessary to reconsider your lifestyle, make serious adjustments.Heger is a great opportunity to normalize the work of his body, constantly monitor the fat level.

The basic concepts of effective weight loss in the selected part of the body:

• Healthy dream.The optimal sleep time is 7-8 hours.Resting, the body is restored, accumulates energy for the next day so that the training is much more effective and burn more calories.
• Constant physical activity.With a sedentary lifestyle, metabolism slows down significantly, because fat deposits accumulate much faster, and then get rid of them becomes much more difficult.It is worth moving constantly, making walks in the fresh air, climbing the floor of the house not in the elevator, but on foot on the stairs.In this case, metabolism will gradually accelerate.
• Adequate nutrition.This is the most important moment in the process of getting rid of extra pounds.Okay, he will fight cellulite in his hips and thighs for a long time, eating some buns, fries, pasta and other harmful foods.If there is a lot of excessive weight, you can spend several days on a day of discharge in Sarracene wheat or sit in a diet.Then, gradually change to the right diet with a clear control of proteins, fats and carbohydrates.

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

Choice of exhaustion: rules for exercises

Does the lifestyle adjust?Next, we are involved in a set of exercises, as well as an approach to the implementation of the plan.The training plan is resolved for each person individually, taking into account numerous 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 large volumes of the hips can depend not only on fat savings, but also pumping muscles.

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

When performing exercises to study the legs, you must also follow several simple rules:

• If the main task is to reduce the weight, and not a set of muscle mass, then its own weight when making elements will be sufficient to achieve the goal.Otherwise, several weighting agents will be required, starting with simple bottles full of water, ending with weights and rods.
• Compliance with regularity.It is very important that classes remain regularly.For beginners, three times a week.The most experienced athletes can train at least five times.
• Performing a set of exercises, you can't make breaks too long.If after the next element there is fatigue, it is not necessary to finish training.Simply reduce execution intensity.The rest between approaches and exercises should not be more than a minute.
• An integral approach when solving muscle.We select exercises during which all muscles will be involved.

Note.During weight loss, fat is not going anywhere.In the same way, there are no exercises for a muscle.All the proposed elements are intended to solve the muscles of a certain area in an integral way, but with emphasis on the desired part of the body.

BEST legs at home

There are two options to get rid of fat on your feet: a sports hall and your own home.Of course, you can resort to an experienced coach who will make a program, helps choose food and completely organize the whole process of losing weight.But it costs money that is not always enough.The study of thighs and hips at home is available for everyone.You can exercise at any convenient time, without spending a penny.

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

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

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

Twins

• Let's go to the floor.We rest on the head folded in the elbow.
• We make swings with one foot at the top.
• Then we turn to the other side and repeat the exercise.
• The element can be done in a standing position with an emphasis on a stool, a sofa or the four legs.

Squat "fold"

• We are standing in standing position.Deliver seams.You can take a weight or any other weight.
• We put our legs wider than the shoulders, socks that we develop from each other.
• We make a squat, but not at maximum depth.The bent knee joint must form a right angle.
• We do the exercise slowly, breathing is free.

Taches

• We become exactly, we straighten the shoulders as much as possible.Keep your head straight, the look is fixed forward.The hands get off.
• We take a big step forward so that the folded leg forms a right angle.
• We get up back, by analogy that we repeat for the other limb.
• We attack the same number of times on both legs.
• To make the load in the muscles maximum, we try to spend as much as possible.

Huff with blows

• We become the initial position, as with classic attacks.Hold our hands in the castle at the chest level.
• We explode with the right foot back, we sit on the knee.
• Then we lift it and throw it forward, as if we were blowing.
• We repeat the exercise in the second stage.We alternate the required number of times.

Stannaya traction

• In standing position, we hold the weights in our hands, stretching them along the body.
• The knees are slightly folded.
• We fold the body of the body, simultaneously pushing the ass of the back, as if we were going to sit.We lower the weights as close as possible, while we keep the return uniformly (any curvature is prohibited),
• We are fixed in this position for a couple of seconds, then we get up.
• During exercise, you must carefully monitor your back, otherwise the effect will not be.

"Horse" exercise

• We take to all fours.We hold our backs uniform, the look is fixed.
• The right leg folded in the knee until the corner is formed 90 degrees, lift.We try to make the maximum increase.
• Then let's return it and repeat the same, but with the left foot.

Plancho

• We take the initial position: we lie in the stomach on the carpet or gymnastics floor.
• The hands are folded in the elbows and perform the support of the support.
• We got into the socks.
• We keep the body straight, directly, without bending in the lumbar region.
• We are in the position accepted so much time.

Drying with deep squatillas

• Putting the width of the shoulders of the feet.
• We jump and immediately fall into the deepest squat.
• From the squat, we jump immediately, but with the rotation of the body to the right side.We sat down again.
• Then we jumped to the left side, immediately sinking into the squat.
• We make such squatillas, turning in all the directions of the world.

How to increase the effectiveness of a set of home exercises

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

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

• War massage.At home, it becomes incredibly simple.We start with simple strokes of thighs and hips, then, slowly, we gradually change to intense circular movements.To improve the effect, you can use several cosmetics, for example, a type of heating, which will accelerate the fat burning process.Ideally, it also periodically visits the anti -cellulite professional massage (this is especially true for those who are contraindicated by some independent manipulations with the skin).
• The use of nutrient creams, thickets that increase the elasticity of the skin.If weight loss is intensely, you must definitely take care of your skin to avoid falling.The best means of universal action is olive oil.Not only will your skin lead to the perfect state, but also provide an anti -generator effect.

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

Taking advantage of our advice, he will quickly return in excellent form, he will achieve the figure of his dream, which will delight him for many years.