Чт, 08 сен 2016 Автор: Кирилл
Leg slimming exercises are becoming increasingly popular and
varied. In this article we will discuss with what
effective exercises for losing weight you can achieve
best effect.
General tips for doing exercises for weight loss
feet:
• Before starting each class, be sure to follow the general
warm up with final stretching of the trained muscles. It seemed
“useless exercise” actually increases
the effectiveness of all further training, prevents getting
injuries, accelerates the growth of muscle fibers, and burning fat
tissue. The duration of the warm-up should be 5-10 minutes, and
the main goal is not to give a load, namely to warm up and prepare
your body.
• Observe correct exercise in the mirror –
movements should be smooth and the same on both sides, which
ensure their uniform development and symmetrical development.
• Balance your diet – the effectiveness of exercises for
slimming legs can be minimized due to improper
power supply. Limit the entry of fast carbohydrates into your body,
such as sweet drinks, pastry and bakery products.
Replace them with complex carbohydrates, whose energy will be smooth
feed your muscles, without deposits in adipose tissue. To difficult
carbohydrates can be any whole grain foods, cereals,
durum wheat pasta Try to reduce the amount
consumed fats, replacing them with healthy fats whenever possible
Omega 3-6-9, which are contained in natural marine fish, avocado
and nuts. Do not forget to add to your diet as
can be more vegetables and fruits – fiber and vitamins contained
in them, contribute to a better absorption of food, the removal from the body
toxins, and accelerate metabolism. If desired, you can add to
your daily diet a few foods that burn fat –
grapefruit, pineapple, cucumber, ginger, cinnamon, green tea.
• When choosing leg slimming exercises, keep in mind that if
Your main task is to reduce the volume, then focus on
exercises with lots of repetitions that develop muscle
endurance fibers. If you want extra
increase muscle mass then accentuate your workout
with free weights, where the muscle load will be given
fiber responsible for strength. The process of losing weight in this case will be
go much faster due to the rapid absorption of energy
growing muscles.
SITTINGS
If you are interested in the most effective exercises for
slimming legs, then this is definitely – squats. Multivariance
performing this exercise makes it possible to give adjustable
the load on many muscle groups, not only the legs, but the whole
body, which will increase the percentage of muscle tissue, which will automatically
accelerate fat burning.
Regardless of the ultimate goal of training, you should first
learn how to do classic squats, without burdening.
• We stand straight, feet set shoulder-width apart, parallel to each other.
to a friend, arms straight ahead or behind your head
• On a smooth and deep breath, lower the pelvis as low as possible, not
rounding your back and keeping your heels on the floor
• At the lowest point, fix the position for 1 second and smoothly
rise to the starting position, making exhalation
Gradually increase the number of squats, each time doing
3-5 reps more in each approach. As soon as you can
crouch 3 sets of 50 times (with a minute respite between
approaches), you can safely move on to squats with
burdens.
Contents
Squatting dumbbells with a wide-legged (“sumo”)
This type of squat works better on the inside of the thigh.
and abdominal muscles. В домашних conditions это упражнение можно выполнять
with a bottle of water or any symmetrical object whose weight
will be optimal for you. If you think that exercise
too simple – do not be in a hurry to be deceived. Slow down
performance, to be able to feel every leg muscle,
press, buttocks and back. Check your own performance technique,
having filmed it on video – from the side the obvious ones become visible
mistakes.
• We stand straight, feet set at a width of 180 degrees, head
looking straight, shoulders unrolled, chest stretched, arms held
dumbbell effort of brushes (shoulders, biceps and triceps should almost
feel)
• On a smooth and deep breath, lower the pelvis until
hips do not become parallel to the floor, upper body position
should be the same
• At the lowest point we also fix the position for 1 second and smoothly
rise to the starting position, making exhalation
Squats
As already mentioned, exercises with the burden for slimming legs
are the most effective. When done right,
almost all muscles of the body are involved, which allows to replace
many exercises with just one. So many bodybuilders do,
and very successfully – according to research results,
two-month workouts, consisting of warm-ups and squats with
free weight, was marked by the growth of not only the muscles of the legs, but also those that
do not participate in the exercise at all. Many girls also already
managed to evaluate the full force of the squat with a barbell, because it was due to
he is best swinging beautiful and elastic booty, which
absolutely all men stare. Regardless of gender
practicing, squats help him to strengthen the muscles of the whole body,
have a positive effect on sex life, and, most importantly for us,
burn those extra pounds.
Squats рекомендуется начинать делать с небольшим
weight – first empty neck, and then when the equipment becomes better,
You can already smoothly throw pancakes, not forgetting about the constant control
his technique. Together with all its benefits, this exercise harbors
to yourself and the dangers – with its improper performance with a large weight,
You can easily get a serious injury.
Lumbar attacks
An effective exercise that works the muscles of the hips and buttocks.
Легче выполнить в домашних conditions, поскольку не требует большой
square, and dumbbells can be replaced with bottles of water. Unlike
squats, the load is alternately distributed then on one, then on
the other leg, which allows you to concentrate your attention precisely on
muscles involved at the moment. This feature becomes
the reason that people having certain problems with
body, can perform attacks with very little weight,
while achieving decent results.
• Stand up straight, chest stretched, arms with dumbbells along
trunk, legs a little closer than shoulder width
• On a smooth inhale, step forward with the right foot, bending it into
knee and transfer body weight to her, the left leg lifts on
sock, the position of the body does not change
• On the exhale, push off with the right foot from the floor, and return to
former position
Features:
1) Allowed both alternation of both legs, and work only with
right or left, when one of them is weaker or less in volume
2) If you perform alternations in a spacious hall, you can
to modernize the exercise, turning it into a walk with lunges
3) If your goal is the load on the buttocks, then take steps like
can be longer. If your goal – the load on the hips, then do
as short as possible while maintaining the technique
4) To increase muscle mass – take a large enough
weight, so that your strength is enough for 15-20 repetitions. And if your goal
– creation of a relief, then work with the small weight allowing
make 30-50 lunges
Other exercises and conclusion
Looking for the most effective leg slimming exercises,
many people forget a whole series of exercises that we all still do.
the school. Perhaps someone thinks that this is no longer serious, and the sense of
they do not have any. However, we hurry to dissuade you – such
exercises like jogging and skipping rope, jogging, is one of
main fat shredders! It’s all about significant acceleration.
heart work, enriching the blood with oxygen, and long,
high-frequency contractions of the muscles, which together very quickly
burns all available sugar in the blood, after which the body begins
break down subcutaneous fat. Look at the boxers before
competitions – they literally in a few days, drop to
lessons with a rope about 10% of its weight. Look at the runners
– among them there is not even a hint of fat, all slim,
thin …
Also, it is important to understand that our body is holistic.
system. All changes do not occur locally, but in all
the body. If you set a commendable goal to remove excess fat from
legs, he will go away or from the whole body, or will not go away
at all. Any exercise that creates prolonged physical exertion,
such as running, swimming, sports games, will be in one way or another
burn fat reserves, well, the study of specific parts of the body
make them look more eye-catching and attractive. We are not
We offer you complex schemes of professional athletes, they
only applicable at their level, but note that even such
trained people consider running a must-have attribute to
beautiful and slim figure. Do not be lazy and highlight in your
a daily schedule of at least 20 minutes for a light run, and the effect of
such a sacrifice will be noticeable in a week!
