Exercises for slimming legs
Very often there are women who do not have excess weight, but there are ugly fatty deposits on the buttocks, thighs, calves and over the knees, as well as hated cellulite. Diets are mainly aimed at getting rid of fatty interlayers throughout the body. And usually after losing weight, the skin becomes flabby and ugly. Therefore, in order for our legs to look very beautiful and fit, we must try. To get rid of a few extra centimeters on the buttocks, thighs, calves is very suitable gymnastics, aerobics or just strength exercises aimed at burning fat deposits on the problem areas of the body.
There is a huge amount of exercise to maintain the tone of the skin and leg muscles. Do not all the time you have for training, do exercises only for the legs, such exercises are best included in the complex of exercises for weight loss, and in turn to train all muscle groups in the body.
To begin with, you should remember and strictly follow the simple rules:
For successful training, it is necessary to conduct warm-up exercises from the very beginning, in order to accelerate the blood flow through the vessels, the metabolism was activated. Holding warm-up exercises not only contributes to a more effective result of training, but also prevents various injuries during the session. After the warm-up, you should exercise or exercise, which affects the increase in muscle mass, are aerobic, which are designed to actively burn fat on the right parts of the body, or cardio workouts that increase the endurance of the body and help get rid of cellulite.
If you do not have time to go to work out in sports halls or fitness centers, then you will need to allocate at least 30 minutes for training at home. To do this you will need a comfortable tracksuit. There are many different types of leg exercises. We will consider the most popular of them:
Cardio Training
The most popular and easily accessible exercise of this kind is running. At home, you can change the usual running to run on the spot. You should start this exercise with a duration of 5-10 minutes, then you can increase it to 20-30 minutes. Another popular form of cardio is jumping. The duration of the jumps should also not be more than 10 minutes.
Strength training for legs
1. Squatting with dumbbells - you need to squat with a straight back, not for a full squat, but until the moment when the thigh is parallel to the floor. Do squats you need 10 times in three approaches, with an interval of not more than 30 seconds.
2. Drops to the sides or back - you need to stand directly in each hand on the dumbbell and alternately make attacks with your legs to the sides and back.
3. Makhi feet - you need to stand on all fours and alternately make flies straight legs up, and then in the side. Do 10 mahov in three approaches.
4. Taps - you need to lie on your back, put your hands under your buttocks, raise your legs at a right angle and spread them in different directions. Do 10 times in 2 approaches.
5. Raising by legs - it is necessary to lie on one side and do swings upwards with straight legs or knees bent at the knees. Do 10 times. Then turn to the other side and do the same.
6. Simulation of the knees - it is necessary to stand at the distance of the elongated leg from the wall, to rest with one foot in the wall. In this position, you need to bend and unbend the other leg in the knee. Do 5 times per foot.
7. Exercise for the buttocks. Feet on the width of shoulders, in the hands to take dumbbells. Do sit-ups, but so that the knees do not protrude beyond the toes of the legs, parallel to bend your arms in the elbows. Do 10 squats in 2 sets.
After strength exercises you need to make a hitch, for example, to continue running on the spot for 12 minutes.
If you practice these exercises 3 times a week and at the same time eat right, the result will be visible in a month. And if you train for 3 - 4 months, the result will exceed all your expectations. You will not only remove the fatty layers on your legs, but also bring the entire body into tonus.