Exercises for weight loss of the legs

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

We must not forget a phenomenon such as cellulite, which seems very not aesthetic and makes you forget about mini skirts and sexual and open swimsuits.

Special exercises to lose weight of the legs help not think about a phenomenon like fat anymore.In combination with adequate 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 series of exercises for training at home or in the gym.It is necessary to reconsider your lifestyle, make serious changes to it.Heger is a great opportunity to normalize the work of your body, constantly monitor the level of fat.

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

• Healthy sleep.The optimal time of sleep is 7-8 hours.By resting, the body is restored, it accumulates energy for the next day so that the training is much more effective and more calories are burned.
• Constant physical activity.With a sedentary lifestyle, the metabolism has significantly slowed down, due to which fat deposits accumulate much faster, and therefore get rid of them becomes much more difficult.It is worth moving constantly, taking fresh air walks, climbing the floor at home not on the elevator, but on foot on the stairs.In this case, the metabolism will gradually accelerate.
• Adequate nutrition.This is the most important moment about to get rid of extra kilos.Okay, you will fight cellulite on the hips and thighs for a long time, eating some sandwiches, chips, pasta and other harmful foods.If initially there is a lot of excess weight, you can spend several days on a day of unloading on buckwheat or sit on a diet.Then gradually move on to the correct diet with a clear control of proteins, fats and carbohydrates.

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

Copy Curvation: Rules for carrying out exercises

Is the lifestyle adjusted?Subsequently, we are engaged in a series 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 the level of physical training has the greatest influence.We must not forget that great volumes of the hips can depend not only on savings of fat, but also to the pumping muscles.

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

When performing exercises to study the legs, it is necessary to follow several simple rules:

• If the main task is to reduce weight and not a series of muscle mass, then its weight when performing the elements will be enough to achieve the goal.Otherwise, various weighting agents will be needed, starting with simple bottles full of water, finishing with dumbbells and rods.
• Compliance with regularity.It is very important that lessons are held regularly.For beginners, three times a week.The most experienced athletes can train at least five times.
• I perform a series of exercises, you can't take breaks for too long.If after the next element there is fatigue, it is not necessary to finish the training.Just reduce the intensity of the execution.Rest between approaches and exercises should not be more than a minute.
• A global approach when you are muscles.We select exercises during which all muscles will be involved.

Note.During weight loss, fat does not leave anywhere.Likewise, there are no exercises intended for a muscle.All the proposed elements are intended to fully elaborate the muscles of a certain area, but with an emphasis on the desired part of the body.

The best legs at home

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

Time is limited only by the most loser desire and capacity.

Useful advice.Experts recommend gradually increase the load, starting from a brief training, 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 you make your legs thin and beautiful.

Twins

• Let's go to the ground.We rest on our head bent on the elbow.
• We swing with one foot at the top.
• So we turn around the other side and repeat the exercise.
• The element can be made in an erect position with an emphasis on a stool, a sofa or four legs.

"Plie" squats

• We are in an upright position.Deliver the seams.You can take a handlebar or any other weighing.
• We put the wider legs of the shoulders, socks that take place from each other.
• Let's make a squat, but not at the utmost depth.The folded knee joint should constitute a right angle.
• We do the exercise slowly, the breath is free.

Fins

• We become exactly, we double 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 folded leg constitutes a right angle.
• We return, by analogy we repeat for the other limb.
• We attack the same number of times on both legs.
• To make the load on the muscles maximum, we try to pass as much as possible.

Lunches with shots

• We become in the starting position, as with classic attacks.Keep your hands in the castle at the chest level.
• We make a lunge with the right foot, sit on the knee.
• Then we lift it up and push it forward, as if we were blowing.
• We repeat the exercise on the second leg.We alter the requested number of times.

Stannaya Traction

• In the erect position, we keep the dumbbells in our hands, lengthening them along the body.
• The knees are slightly bent.
• We bend the body of the body, simultaneously pushing the ass of the shoulders, as if we sat.We lower the dumbbells as much down as possible, holding the back uniformly (any curvature is prohibited),
• We are fixed in this position for a couple of seconds, then get up.
• During the exercise, you should carefully monitor your back, otherwise the effect will not be.

"Horse" exercise

• Let's go to four legs.We keep the back uniformly, the gaze is fixed.
• The right leg be folded to the knee until the corner is formed 90 degrees, get up.We try to make the maximum increase.
• So we return it and repeat the same thing, but with the left foot.

Planck

• Let's take the starting position: let's lie on the stomach on the carpet or the floor of the gymnastics.
• The hands are folded on the elbows and perform the function of the support.
• We put on the socks.
• We keep the body straight, directly, without falling in the lumbar region.
• We are in the position accepted a lot of time.

Dry with the deep squat

• Put the shoulder of the feet at a distance.
• Let's jump and immediately fall into the deepest squat.
• From the smell, let's jump up immediately, but with the rotation of the body on the right side.We sit down again.
• Then we jump on the left side, immediately sinking into the squat.
• We make such squats, traveling in all directions in the world.

How to increase the effectiveness of a series of home exercises

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

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 is made incredibly simple.Let's start with simple shots of the thighs and hips, then we slowly pass, gradually to intense circular movements.To improve the effect, it is possible to use various cosmetics, for example a type of heating, which will speed up the fat combustion process.Ideally, periodically visit the anti -Cellulite professional massage (this is particularly true for those who are contraindicated by some independent manipulations with the skin).
• The use of nutrients, scrubs that increase the elasticity of the skin.If the weight loss is intensely, you absolutely must take care of the skin to avoid relaxing.The best means of universal action is olive oil.Not only will you bring your skin to the perfect state, but will also provide an anti -aging effect.

Work on your body requires a serious approach and careful preparation, especially if it is 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 suggestions, you will return quickly in great shape, you will get the figure of your dream, which will delight you for many years.