Every woman dreams of having long and beautiful slender legs. If the length depends entirely on genetics, then you can work on harmony and beauty and achieve the desired results over time. Unfortunately, this particular part of the human body is considered one of the most problematic and difficult to lose weight. Fat deposits are deposited on the thighs and thighs very quickly.
We must never forget the phenomenon like cellulite, it looks very aestheticless, and will make you forget miniskirts and sexy, open swimsuits.
The special exercise of stovepipe can help you no longer think about obesity and other phenomena. Combined with proper nutrition and beauty treatment, the effect will be good.
The basis for successful weight loss
Where do I start? It is not enough to combine a set of exercises at home or in the gym. It is necessary to reconsider your lifestyle and make serious adjustments to it. A healthy lifestyle is an excellent opportunity to normalize your body and constantly control your fat levels.
The basis for effective weight loss of selected body parts:
- Healthy sleep.The best sleep time is 7-8 hours. After a rest, the body will recover and store energy the next day, making the exercise more effective and burning more calories.
- Constant physical activity.A sedentary lifestyle slows down the metabolism significantly, which is why fat accumulates faster, and it is more difficult to remove them later. It is worth keeping moving and walking in the fresh air, not by elevator but by climbing stairs to reach the floor of the house. In this case, the metabolism will gradually accelerate.
- Proper nutrition.This is the most important moment in the process of getting rid of excess weight. Agree, you will fight cellulite on your thighs and thighs for a long time, eating only bread, French fries, pasta and other junk food. If you are overweight initially, you can spend several days eating buckwheat or diet on the day of unloading. Then gradually control your diet, clearly controlling protein, fat and carbohydrates.
Following three simple rules, losing weight in the gym or at home will be faster and have long-term results.
Load selection: Practice rules
Has your lifestyle adapted? Next, we will conduct a series of exercises and methods of implementing the plan. Considering many factors, a training plan is made for each individual. Body type, starting weight, diet, lifestyle, and fitness level have the most influence. Let us not forget that the number of thighs depends not only on the accumulation of fat, but also on the muscles that twitch.
All these together can help you choose the best training program at home and the load that women or men can bear in the early stages of weight loss.
When doing leg exercises, you need to follow some simple rules:
- If the main task is to lose weight, not to increase muscle mass, then your own weight will be enough to achieve your goal when performing the elements. Otherwise, a variety of weights will be required, from simple bottles with water to dumbbells and barbells.
- Follow the rules. Regular classes are very important. For starters, three times a week is sufficient. More experienced athletes can train at least five times.
- During a series of exercises, you should not rest for too long. If you feel tired after the next element, there is no need to end the exercise. We just reduce the intensity of execution. The rest time between two exercises should not exceed one minute.
- Comprehensive muscle training method. We choose sports in which all muscles will participate.
Note.During weight loss, fat will not leave one place. Likewise, there is no muscle exercise. All the elements proposed are designed to exercise the muscles of a specific area in a comprehensive way, but the focus is on the required parts of the body.
The best leg exercise at home
There are two ways to eliminate fat on your legs: the gym and your own home. Of course, you can find an experienced coach to develop a program to help you choose nutrition and organize the whole process of losing weight. But it costs money, but it is not always enough. Everyone can exercise thighs and buttocks at home. You can practice at any convenient time without spending a penny.
Time is only limited by the desire and ability of the dieter.
Helpful hints.Experts recommend that you gradually increase the load from short-term exercise, and the duration should not exceed 20 minutes. We gradually increase the number of repetitions, adding new exercises to the complex.
Here are some effective actions to help you be slim and beautiful.
Leg swing
- We lay on the floor. We rested our heads on our bent arms.
- Swing the leg up.
- Then we turn to the other side and repeat the exercise.
- This element can be placed upright, focusing on the stool, sofa or limbs.
Squatting
- We are standing in a standing position. We stretched our arms at the seams. You can use dumbbells or any other weight material.
- We put our legs higher than the shoulders and separate the socks from each other.
- Squat down, but not to the maximum depth. The bent knee joint should be at right angles.
- Exercise slowly and breathe freely.
thorn
- We stand up straight, keeping our shoulders as straight as possible. We stayed upright and stared ahead. Put your hands down.
- Take a big step forward, making the bent legs at right angles.
- We looked back, and so on, we repeated the other limb.
- We stabbed the same number of times on both legs.
- In order to maximize muscle load, we try to stride as much as possible.
Needle with punch
- Like the classic lunge, we stand at the starting position. We keep our hands at chest level.
- We lunge backward with our right leg and sit on our knees.
- Then, lift it up and pull it forward, as if punching a hole.
- Repeat the exercise on the other leg. We alternate the number of requests.
Deadlift
- In the standing position, we hold the dumbbells in our hands and stretch them along the body.
- The knee is slightly bent.
- We bend our bodies while pushing our hips back as if we are going to sit down. We lower the dumbbells as much as possible while keeping the back straight (no bending is allowed),
- We fixed ourselves in this position for a few seconds, and then we stood up.
- During the exercise, you should carefully monitor your back, otherwise there will be no effect.
Exercise the "horse"
- Go all out. We keep our backs straight and our eyes down.
- Raise your right leg and bend your knee 90 degrees. We try to do the biggest lift.
- Then, we return it and repeat the same operation, but with the left foot.
Planks
- We accept the starting position-we lie on our back on the gym mat or floor.
- The arm is bent at the elbow and supports it.
- Stand on your toes.
- Keep your body straight, straight and not bent in the waist area.
- We stood in an acceptable position for the longest time.
Squat jump
- We place our feet shoulder-width apart.
- Take a jump and immediately descend to the deepest squat.
- immediately jumped up and squatted, but turned to the right. We sat down again.
- Then we jumped to the left and immediately squatted down.
- We squatted down and turned in all directions.
How to improve the effect of home practice
Full legs are not the only problem with modern women. As fat accumulates, an unpleasant "orange peel" or cellulite is produced, which is even more difficult to eliminate.
Therefore, it is recommended to combine exercise at home or in the gym with other useful steps and tools:
- Foot massage. At home, this is very simple. We start with a simple stroke of the thighs and thighs, and then slowly gradually perform vigorous circular movements. To enhance the effect, you can use various cosmetics, such as warm cosmetics, which can speed up the fat burning process. Ideally, professional anti-cellulite massages should also be performed regularly (especially those who are contraindicated for certain independent operations on the skin).
- Use a nourishing cream to increase skin elasticity. If you are losing a lot of weight, you must take care of your skin to avoid sagging. The best universal treatment is olive oil. It can not only make your skin perfect, but also boost youth.
Physical exercise requires serious methods and careful preparation, especially when it comes to body parts such as legs. Only a comprehensive approach can help you become the owner of an appetizing form that stimulates male imagination and causes female jealousy.
Using our suggestions, you will quickly recover health and realize your dream figure, which will keep you for many years.