If you are interested in the question of how to lose weight in the legs with the help of exercises, and not with the help of miracle pills, fasting or dietary film, then you have already chosen the right path. In this article, I will tell you how to make the legs of any man's dream with the help of exercises.
So, we will talk about what exercises you should do to lose weight in your legs.
How to exercise legs to lose weight?
Training is always difficult. Eating fat is easy, but getting rid of it is always difficult.
If you find it easy to exercise, then you are doing something wrong and your fat legs will stay with you for the rest of the day.
For starters, you shouldOvercome laziness and stop feeling sorry for yourself. Only princesses get headaches and I have yet to see a princess with thick feet. So let's run into the hall and start becoming a princess.
You should exercise regularly. One workout won't make you big in a millennium, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells, and in general, anything that weighs more than their smartphone, citing the fact that they will become masculine amorous. I assure you, this is not true at all. To be a man, you literally had to have balls. Because with a woman's testosterone levels, your chances of increasing are negligible.
Therefore, we put all our fears aside and take a heavy dumbbell in our hands and start pumping the legs of our dreams.
Work out in the gym 2-3 times a week for about 1-1. 5 hours and your thighs will become more toned in a month. But this does not mean that in a month they will become perfect. To get a good result, you have to go a long way, which can take more than a year. Therefore, I wish you patience and strength.
Do squats help?
Squats are the most popular fat burner and exercise of all time.
Back in the Paleolithic era, women squatted in their caves while their husbands hunted mammoths. Therefore, you should not ignore them.
Squats are a heavy compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories will be expended to complete the work. Therefore,Fat will burn faster.
You can squat in different ways, for example with dumbbells, or barbells on your shoulders, or even in machines. But I suggest you use exercise machines less and do squats with free weights to lose weight; It is more difficult, but more effective.
And again, don't be afraid to use weights, it won't turn you into a skyscraper-sized muscle man. On the contrary, you will spend more effort, therefore more energy will be spent and as a result, more fat will be burned.
And if after three squats you feel heavy and think that's enough, thenStand in front of the mirror and sit there. Every time you want to stop and sit on the couch, look at your feet in the mirror. It will motivate you to sit down a million more times.
You need to do a lot of squats. If you're having trouble, it means you're doing everything right. If you can no longer squat, then squat five more times. These five squats will be the most beneficial. Learn to overcome laziness and you will succeed.
But squats are not the only exercise in training for losing weight on legs and thighs. I will tell you about the rest a little later.
Cardio exercise
An integral part of your workout to lose weight in your legs and thighs is cardio. They can be added anywhere, for example, in the morning before work or school, or in the evening, or after training.
I recommend doing cardioOn days when you don't have exerciseIn the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on the treadmill or just outside;
- exercise bike;
- stepper
- jumping rope;
- in the swimming pool.
running and walking
I believe that this option is one of the most effective and interesting ways. You don't have to do it in the gym, you can just go outside.
The route can be built through a park, the bank of a reservoir, or just some beautiful places. This training will take placeNot only fast, but also interesting.
But you have to be careful when running. If you already have problems with your back or knees, then I do not recommend running. If you don't have such problems, then first buy special shoes, learn to run properly, and only then run like the wind. Even better, of course, would be to go to a special rubber track. This way your funds will definitely be safe.
Does an exercise bike help you lose weight in your legs?
It really helps. If you have an ordinary bicycle, then you can go around the whole city and see many new places. If this is not possible, then an exercise bike at the gym or at your home would also be a good option.
Stepper training
It's not that bad, thoughJust not that miniature thing with pedals. I personally find it useless.
You will probably burn some calories, but it will be such a small amount that it's ridiculous to even mention it.
It is better to use Orbitrek orordinary staircase. It will be much more effective.
But I also want to warn you against such a loadCalves can be pumped. If you have a tendency towards massive calves, then it is best to avoid this type of cardio.
Jumping rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories faster than the fridge is empty. But be prepared for yours 5 minutes after the jumpCalves will burn like hell.
Fat is burned efficiently, but it will not last long, so I still recommend choosing a moderate pace.
Swimming
There is a lot of controversy about swimming. Some say that it is ineffective, while others vote with both hands that you need to swim to lose weight.
I agree with both sides. It all depends on the person. I'm like a guy whoHe devoted 8 years of his life to swimming, I can say that it is very difficult. But in order to make it difficult, you should not swim in dog style, but follow the correct technique.
Sinking to the bottom like a stone is not the right technique, so if you don't know how to swim, it's better not to go to the pool.
the mostEnergy intensive and heavy style- This is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
Then I will give priority to freestyle - freestyle as well as heavy style. If you swim fast, then after 50-100 meters you will already feel tired.
I will separate it thenthe back, this is not a very heavy style, but it also burns calories well. But you should swim not so that you have time to look at the pattern of ceiling tiles, but so that you dream about how to swim to the end and not die.
Breaststroke is about the same. Grandmothers love to swim in this style. They usually swim slowly, moderately, looking around the entire perimeter of the pool. Of course, I can understand them, it's difficult for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim.
Weight loss,effort is requiredIf you don't, the fat won't go anywhere.
walking on the ground
Suddenly, right? But don't worry, it just looks a little weird, but in reality, if you practice walking on the ground properly and often, you will get slim and toned legs very soon.
To avoid confusion from passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
To begin with, I would like to say that doing leg exercises is certainly good, but alsoDo not forget about other muscles.
In addition, the same back exercises, for example, require a lot of energy. And as we've already found out, energy consumption is the true way to burn fat that everyone hates.
In order for your legs to be not only thin, but also toned, I would like to highlight the following exercises.
squats
I already talked about them a little above, so I will be brief. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestNot only for slimming the legs, butButtock pumping. And men love toned buttocks.
Lunges
There are simply endless options for performing this exercise.
They can be done both on the spot and on the move, with or without a pullback, simple and diagonal, leg hanging and a million other options.
The only and most important thing to remember isThe focus should always be on the heelAnd there should be a right angle at the knee.
Platform leg press
In principle, the exercise is similar to squats. Many people who have problems with the spine, replace them with squats, since the load on the spine is minimal. Here you can play with the placement of your feet. Widen your legs - you use the inner surface of the thigh more, narrower - the outer, you can even put your feet on the top of the platform and raise the shoulders of the thigh.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg position) or sumo (wide leg position). The movement also reminds you of squatting, only here the barbell is not on your shoulders, but in your hands and you have to lift it from the floor.
Foot placement affects the working muscles in the same way as foot placement in the platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we mainly work on the thighs and buttocks.
thisThe most effective exercisesFor weight loss in the legs. They belong to the category of basic exercises. There are also isolation exercises, which I will talk about below.
All the above exercises can be done in any gym. If you have only seen the gym in pictures before, I recommend you start training with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises almost alwaysCovers only one muscleSo, such exercises are not completely suitable for weight loss. Losing weight requires using as much muscle as possible to burn as many calories as possible.
Isolation exercises include::
- Move the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights placed on your legs, and you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. Information includes hamstrings and gluteal extensors.
- Leg extension and bending in the simulator. Curls work the hamstrings and some calf muscles. I generally don't recommend using extensions for girls because these muscles get enough stress from core exercises.
- gluteal bridge. This exercise is more of a core workout as it works your legs, glutes, back muscles and even your abs. But the energy consumption in this exercise is significantly less than that listed in the previous section.
In short, just doing leg swings at home is unlikely to help you lose weight (unless you do it 24/7). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your figure".
Stretching to slim the legs
Stretching is not very suitable for weight loss in the legs, butOverall, it's a very good thing.
After the workout, it is also good to do a short cool down in the form of stretching, but not too intense.
Lifting weights locks up your muscles and over time you can turn into a Pinocchio, just made of wood.
Therefore, do not try to lose weight in the legs by stretching, but definitely use it in exercises.So that your legs are graceful and graceful.
How fast will the result be?
And I want to emphasize again that nothing happens quickly, you have to work every day to see any changes at all.
Transforming your body is a long and difficult process, so if you think you'll be a goddess in a week, then you might as well get the ice cream out of your pantry now.
A few words about nutrition
We are talking about ice cream. It is not enough to just exercise to lose weight, you also need to eat right. It is necessary to exclude as much as possible everything fried, sweet, flour andStop overeating at night.
Eat more often, but eat less. But you don't need to starve either. For a full workout, your body needs the energy you get from food. Therefore, stock up on breasts, buckwheat and go to the feet of your dreams.
conclusion
Finally, I want to say that you have already read this article well. You are one step closer to the result. If you follow all the tips that I have described here, then in a year all your friends will be jealous of your skinny legs. And I wish you luck, I hope everything works out for you.