Exercises for the weight loss of the legs

Every woman dreams of having long, beautiful, slender legs.If the length depends completely on the heritage, it can work on harmony and beauty, as it has achieved the desired result over time.Unfortunately, this part of the body is considered one of the most problematic, most difficult weight loss.Fat deposits are deposited very quickly in the thighs and thighs.

We should not forget a phenomenon like celluli that looks very good and forgets mini skirts and sexual, open swimwear.

Special exercises needed to lose legs are no longer thinking about a phenomenon like fat.In combination with proper nutritional and cosmetic procedures, the result will be more than impressive.

The basics of successful weight loss

Where should I start?It is not enough to make exercises for training at home or at the gym.You need to examine your lifestyle and make serious adjustments.The Heart is a great opportunity to normalize the body's work and to keep an eye on the level of fat.

Basics of actual weight loss on the selected part of the body:

• Healthy sleep.The optimum sleep time is 7-8 hours.Relaxing, the body is restored, accumulating energy the next day to make the workout more efficient and burn more calories.
• Constant physical activity.With a sedentary lifestyle, metabolism slows down significantly, as fat deposits accumulate much faster and then get rid of them, and then become much harder.It is worth moving constantly, making walks in the fresh air, climbing the floor in the house, not on the elevator, but on the stairs.In this case, the metabolism is gradually accelerated.
• Proper nutrition.This is the most important moment in the process of getting rid of the extra pound.He agrees that he fights for a long time with cellulites on his hips and thighs, eating some buns, chipset, dough and other harmful foods.If you have a lot of excessive weight initially, you can spend several days on a unloading day or diet.Then gradually switch to the right diet with clear control of proteins, fats and carbohydrates.

Following three simple rules, you will have a much faster and long -term effect in the hallway or home weight loss.

Stooping Choice: Rules for Exercise

Is the lifestyle aligned?We will then continue an exercise set and an approach to implementation of the plan.The training plan is developed for each person, taking into account many factors.The type of figure, initial weight, nutrition, lifestyle and physical exercise have the most impact.We must not forget that the large amount of hips can depend not only on fat saving but also the muscles.

All of this in the complex helps choose the most optimal opportunity for home workout and a load that a woman or a man resists in the early stages of weight loss.

You need to follow several simple rules when performing the exercises to study legs:

• If the main task is to reduce weight, not the muscle mass set, then your own weight will be enough to achieve your goal when you complete the elements.Otherwise, various weighting agents will be needed, starting with simple bottles, dumbbells and rods filled with water.
• Adherence to regularity.It is very important to keep classes regularly.For beginners, three times a week.Experienced athletes can train at least five times.
• The exercises cannot be taken too long.If the next item is fatigue, you do not need to complete the workout.Just reduce the intensity of the implementation.Relaxation between approaches and exercises should not be more than a minute.
• A comprehensive approach when developing muscle.We choose exercises that all attend.

Note.During weight loss, fat will not leave any place.Similarly, there are no muscle exercises.The purpose of all suggested elements is to comprehensively develop the muscles of a particular area, but focused on the desired part of the body.

The best legs at home

There are two options to get rid of fats on your feet: a sports hall and your own house.Of course, you can turn to an experienced coach who creates a program, helps you choose food and organize the entire weight loss process.But it costs money, which is not always enough.Studying thighs and hips at home is available to everyone.You can do exercises at any comfortable time while spending a penny.

The time is only limited by the most losing desire and abilities.

Useful advice.Experts recommend that you gradually increase the load, starting with short training, up to 20 minutes.Gradually increase the number of repetitions, add new exercises to the complex.

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

Gemini

• We go to the floor.We rest on our heads at the elbow.
• We make swings with one foot on top.
• Then turn on the other side and repeat the exercise.
• The element can be produced in a permanent position, focusing on a stool, sofa or four in.

Squatting "plie"

• We are in a constant position.Give the seams.You can take a dumbbell or any other consideration.
• We make our feet wider than the shoulders, socks that we unfold.
• We make a squat, but not to the maximum depth.The bent knee joint should form a right angle.
• We do the exercise slowly, the breath is free.

Ears

• We become exactly as possible, straighten our shoulders.Hold your head straight, the glance is pre -secured.The hands let down.
• We take a large step forward to form the bent leg.
• We come back and repeated the other limb with analogy.
• We attack the same number of times on both legs.
• We try to move as far away as possible to the maximum as possible.

Lunch with blows

• We will be in the starting position, as with classic attacks.Hold our hands in the castle at the chest level.
• With our right foot, we leaned back, sitting on the knees.
• Then we lift it up and pull it forward as if we were blowing.
• We repeat the exercise on the second leg.We will replace the required number.

Stannaya traction

• In a constant position, the dumbbells are held in our hands, stretching them along the body.
• The knee bowed slightly.
• We bow the body of the body, pressing the donkey of his back simultaneously, as if we were sitting down.Dumbbells are lowered as much as possible while keeping your back evenly (all curvature is prohibited),
• They are fixed for a few seconds in this position and then get up.
• You should carefully pay attention to your back during the exercise, otherwise the effect will not be.

Exercise "horse"

• We get to all squares.Hold the back evenly and the gaze is secured.
• The right leg is bent at the knee until the heel forms 90 degrees and rises.We try to achieve the maximum rise.
• Then we give it back and repeat the same, but with the left foot.

Planck

• Take the starting position - lying on the stomach on the gym carpet or floor.
• The hands are bent at the elbows and performs the function of the support.
• We get to the socks.
• The body is kept straight, directly, without bending in the lumbar region.
• We are in a position that is accepted in so much time.

Drying with deep squat

• Put the shoulders of our feet -width.
• We make a jump and immediately fall into the deepest squat.
• We jump from the squat immediately, but spin on the right side of the body.We sit down again.
• Then he jumps to the left, immediately sinking into the squat.
• We make squats that turn around the world.

How to increase the efficiency of home exercises

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

Therefore, it is advisable to combine a series of exercises at home or in the hallway with other useful procedures and tools:

• War massage.It becomes incredibly simple at home.We start with simple features of the thighs and hips, and slowly and gradually switch to circular intense movements.You can use various cosmetics to improve the effect, such as a warming type that accelerates the fat burning process.Ideally, visit the professional anti -cellulite massage regularly (this is especially true for those who are contraindicated by independent manipulation with skin).
• The use of nutrient creams and scrubs that increase skin elasticity.If the weight loss is intense, you should definitely take care of your skin to avoid descent.Olive oil is the best tool for universal action.Not only does it lead your skin to the perfect condition, it also provides anti -to effect.

Work on your body requires a serious approach and careful preparation, especially when it affects the body like the legs.Only an integrated approach will help to own the delicious forms that excite men's imagination and cause envy in women.

If you take advantage of our tips, you will quickly return in great form, reach the shape of your dream, which will be happy for years.