Leg weight exercise exercises

Every woman dreams of having long, beautiful and thin legs.If the length depends completely on heredity, you can work in harmony and beauty, having achieved over time 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 quickly in the thighs and thighs.

We should not forget a phenomenon such as cellulite, which looks very non -aesthetic and makes you forget, mini sexual and open swings and outfits.

Special exercises to lose leg weight help no longer think of a phenomenon like fat.In combination with proper 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 training exercises at home or at the gym.It is necessary to reconsider 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 part of the body:

• Healthy sleep.The ideal 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 more calories are burned.
• Constant physical activity.With a sedentary lifestyle, metabolism is significantly retarded, because fat deposits accumulate much faster and then get rid of them becomes much more difficult.It is worth moving constantly, walking in the fresh air, climbing his floor in the house not in the elevator, but walking on the stairs.In this case, metabolism will gradually accelerate.
• Proper nutrition.This is the most important moment in the process of getting rid of extra pounds.I agree, you will fight cellulite on your hips and thighs for a long time, eating some breads, chips, pasta and other harmful foods.If there is a lot of overweight initially, you can spend several days on a day of discharge in sarracene wheat or sit on a diet.Then change gradually to the correct diet with clear control of protein, fat and carbohydrates.

After three simple rules, weight loss in the salon or home will go much faster and with a long effect.

Slope Choice: Rules to perform exercises

Is the lifestyle adjusted?We are then involved in a set of exercises as well as an approach to the implementation of the plan.The training plan is designed for each person individually, taking into account several factors.The type of figure, initial weight, nutrition, lifestyle and the level of physical training have greater influence.We should not forget that large volumes of the hips may depend not only on fat economy but also pumped muscles.

All of this in the complex helps choose the most ideal option for home training as well as a load that a woman or man can stand in the early stages of losing weight.

When performing exercises to study your legs, you should also follow several simple rules:

• If the main task is to reduce weight, not a set of muscle mass, its own weight when performing elements will be sufficient to reach the goal.Otherwise, several weighting agents will be required, starting with simple bottles full of water, ending with dumbbells and stems.
• Compliance with regularity.It is very important that classes are performed regularly.For beginners, three times a week.More experienced athletes can train at least five times.
• Performing a set of exercises, you cannot do very long intervals.If after the next element, there is fatigue, there is no need to finish the training.Just reduce the intensity of execution.Rest between approaches and exercises should not exceed one minute.
• A comprehensive approach to muscles.We have selected exercises during which all muscles will be involved.

Observation.During weight loss, fat does not leave anywhere.Similarly, there are no exercises for a muscle.All proposed elements aim to elaborate the muscles of a particular area broadly, but with an emphasis on the desired part of the body.

Best legs at home

There are two options to get rid of fat: a sports room and your own home.Obviously, you can resort to an experienced coach who will make a program, helps 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 to everyone.You can exercise at any convenient moment while without spending a penny.

Time is limited only by desire and most lost weight skills.

Useful advice.Experts recommend gradually increasing the load, starting with short training, lasting 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 legs thin and beautiful.

Twins

• We go to the floor.We rest in our head folded in the elbow.
• We do balance with one foot on top.
• So we turned on the other side and repeated the exercise.
• The element can be done in a standing position, with an emphasis on a stool, sofa or four.

Plie Squat

• We are standing in standing position.Deliver the seams.You can get a dumbbell or any other weighing.
• We put our legs wider than the shoulders, socks we unfold.
• We do a squat, but not for the maximum depth.The folded knee joint should form a straight angle.
• We do the exercise slowly, breathing is free.

Terminals

• We become exactly, we straighten our shoulders as much as possible.Hold 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 straight angle.
• We return, by analogy, we repeat to the other member.
• We attack the same number of times on both legs.
• To make the load at most of the muscles, we try to step as far as possible.

Lunches with blows

• We become in the starting position, as in the classic attacks.Hold our hands on the castle at the chest level.
• We took a thrust on the right foot, we sat in the knee.
• Then we raise him and pull forward, as if we were blowing.
• We repeat the exercise on the second leg.We alternate the necessary number of times.

Stannaya traction

• In standing position, we hold the dumbbells in our hands, stretching them along the body.
• The knees are slightly bent.
• We folded the body of the body, pushing the butt simultaneously on our backs, as if we were sitting.We lowered the dumbbells as below as possible, while we hold the back evenly (any curvatures is prohibited),
• We are fixed in this position for a few seconds, then we get up.
• During exercise, you should carefully monitor your back, otherwise the effect will not be.

EXERCISE "HORSE"

• We arrived on all fours.We follow our back evenly, the look is fixed.
• The right leg doubled his knee until the corner is formed at 90 degrees, get up.We try to make the maximum increase.
• Then we returned and repeated the same thing, but with our left foot.

Planck

• We take the starting position - we lay on the stomach on the carpet or gym floor.
• The hands are folded in the elbows and perform the function of the support.
• We entered the socks.
• We keep the body straight, directly, without folding in the lower back.
• We are in the position accepted so long.

Drying with deep squat

• Put our feet in shoulder width.
• We jump and immediately fall into the deepest squat.
• From the squat, we immediately jump, but with the rotation of the body to the right side.We sat again.
• Then we jumped to the left side, sinking immediately in the squat.
• We do such squats, delivering all directions in the world.

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

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

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

• War massage.At home, it's incredibly simple.We started with simple thighs and hips blows and slowly moved gradually to circular intense movements.To improve the effect, you can use multiple cosmetics, for example, a type of heating that will accelerate the fat burning process.Ideally, it also periodically visits anti -cellulite professional massage (this is especially true for those who are against -some independent skin manipulations).
• The use of nutrient creams, scrubs that increase skin elasticity.If weight loss is intensely, you should definitely take care of your skin to avoid sagging.The best means of universal action is olive oil.It will not only 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 concerns a body part like the legs.Only an integrated approach will help become the owner of delicious ways that excite men's imagination and envy in women.

Taking advantage of our tips, you will quickly return in great shape, you will get the figure of your dream, which will delight you for many years.