Exercises for slimming lsashek

Wishing to make the legs and thighs thinner, do not forget that weight loss is possible only on conditioncombining diet and sports. It is enough to do simple exercises to remove accumulated fat even from such a problem area as lashka.

Effective exercise for slimming lyashek

The structure of the female body is very different from the male, and if the guys can easily lose weight in the legs and hips, the girls do not always succeed. As a rule, in the first place, fat leaves the abdomen and chest, and only then begins to split on the lower limbs.

In order to accelerate this process, it is advisable not only to diet, but also to do physical exercises for losing weight of llats, because they allow you to fight with deposited fat cells in this area quite effectively.

It should be noted that it is not possible to lose weight only in the legs, becauseeven the simplest exercises for slimming lyashek at home involve virtually all muscle groups. This means that volumes can also go with calves, hips, abdomen, and, sadly, breasts. Reduction of the volume of the bust, as a rule, is almost imperceptible, however, this should be taken into account.

In addition to physical training, it is necessary to follow the diet, as well.without it sports activities will not give the desired effect:

• In an effort to lose weight, it is recommended to give up caloric, fried and fatty foods: it promotes rapid deposition of fat cells, slows metabolism and generally negatively affects the body;
• When preparing your diet, you should give preference to vegetables and fruits: they should be consumed in the first half of the day, but protein foods - cottage cheese, kefir, fish, meat - should be eaten after lunch. Such food promotes the activation of metabolism, prevents many diseases, strengthens the immune system and allows you to lose weight very quickly.

What exercises are useful for slimming lasses ^

Exercises for slimming lyashek and legs in the gym

Having decided to attend the gym, you need to be prepared for the fact that the coach will make a set of exercises for losing weightlyashek, which additionally affects almost all the muscles of the body:

• Squats with a barbell: we take a bar with a working weight, the neck is placed on the shoulders behind the neck, the chest slightly bends forward. Slowly we squat, and at the same rate we return back. We execute 3 approaches 15 times. At the initial stage, conventional dumbbells can be used;
• Leg extension: we sit on the simulator, we cling to the roller with our feet, on the exhale we sharply extend our legs, and on the inspiration we return back. We do 15-20 times;
• Mixing and breeding legs: sit on the bench simulator, fix the legs holders. We raise the legs to the sides, and then connect, overcoming the resistance of the machine. We repeat 15 times.

Home exercises for slimming lyashek

To make the legs chiseled and get rid of fat, you need to do exercises for fast weight loss of lice, which even those who previously had no relation to sports could do:

• We lay down on the gym ball with the belly,floor. We raise our legs as high as possible, then lower them. Repeat 15-20 times;
• We spread our legs widely, hands stretch forward. Strongly we strain muscles of a stomach, then we bend a leg in a knee and we try to get them to buttocks. We make 15 times on each side;
• We sit down on a chair, we squeeze the ball between the lashes. We tighten the muscles, then relax and strain again. We perform 15 times;
• We lie on our backs, keep our left legs straight, and bend the right leg and lay them on the other. We lift the left leg upwards, keeping on it weighting in the form of the right, then we change sides. We perform 15 times.

Exercises for slimming lyashek and buttocks

If you want to reduce the volume of not only lyashka, but the buttocks, you should do such exercises:

• We spread our legs widely, holding our hands by the waist. We crouch halfway, spreading our knees to the sides. We repeat 20 times;
• We fall on one side, we rest on the floor with our elbow, and with our palms we hold our head. We lift the leg from above. We do 15 times per side;
• We lay down, hands are held straight along the body. We lift both feet up, hold for 3 seconds and lower it. We repeat 15 times.

Effective exercise for losing weight lyashek: results and feedback ^

To quickly lose weight, one diet may not be effective, becausesport greatly enhances its effect. In most cases, it is enough to perform light exercises in order to notice a noticeable improvement in a month, expressed in weight reduction, volume reduction and muscle strengthening.

In addition, physical activity has a positive effect on health, and they are recommended to anyone who does not have contraindications for them.

Reviews about exercises for slimming lisledas

Anna, 28 years old:

"I always had a lot of fat on the inside of the hips and generally on my legs. Only a year ago I managed to remove it thanks to squats, running and diet. All this took 5 months, becauseweight was 75 kg with a height of 163 cm. Now I weigh 60 kg, as well as 10 years ago »

Margarita, 39 years old:

" I reduced the amount of hips, sitting on the diet of Dyukan and practicing in the gym. The deadlift, squat and cardio training is a must for those who want to lose weight and make their muscles stronger. Of course, for such purposes it is best to deal with a trainer than the house itself. "

Valentina, 23:

" I did not even think that if you are at home, you can lose weight so quickly! Two months of classes, and 15 kg as it was not! Of course, the legs also became much more slender, and all thanks to the exercise with the ball, twists and lifts with weighting "