Many girls strive for a perfect figure. Some are naturally given a beautiful and toned body, while others have to torment themselves with various diets and physical exercises. Most often, the legs become the problem area. Everyone wants slender and sexy legs, but it is on them that fat is deposited in the first place.
Many girls are ready to sell their souls to the devil, if only to become the owner of sexy legs. However, do not go to extreme measures, because the secret of ideal forms has long been revealed!
In order for the legs to become attractive and slender, you need to eat right and exercise regularly.
Slim exercises
You must understand that exercises for losing weight require a lot of willpower, as, in principle, any other exercises. To achieve the desired result will have to work hard. After all, men like slender and fit legs, and this requires some effort on your part. Classes will be useful only if you regularly allocate time for them.
Effective exercises for weight loss are those that allow you to spend a lot of energy and effort, thereby consuming extra calories. One of the most popular types of training is swing, but they are only suitable for warming up, as they spend a small amount of energy. There are many different exercises for weight loss, both at home and in the gyms. Do not wait for the result after the first training, for weight loss you need time and regularity. It is also worthwhile to understand that it is impossible to lose weight in only one part of the body.
It is advisable that the training consist of:
- Aerobic exercise, which will contribute to the burning of body fat by stimulating the metabolism.
- Strength exercises that are designed to strengthen muscles.
Remember, leg weight training should be intense and regular. Frequency of classes 2-3 times a week. Daily cardio loads in the form of jogging or walking are welcome in addition to the main training program.
If running is not suitable, then it can be replaced by an active sport, for example, cycling, swimming in the pool, tennis, etc. The advantage of such activities is that they are exciting, and the person does not notice how effective the training is (and it’s pleasant), but the result is not long in coming.
The role of warm-up
The first rule of exercise for losing weight is pre-warming up. It must be done before training at home, and before classes in the fitness room. The need for a warm-up is due to the fact that it accelerates blood through the vessels and accelerates the metabolism, which, in turn, helps muscles recover faster. Thus, the warm-up prepares the body for the upcoming physical activity. Thanks to this stage, the probability of getting injuries or sprains during training is reduced, and the effectiveness of exercises is also increased.
Aerobic training
This type of exercise stimulates the metabolism, thereby contributing to the burning of body fat. Usually aerobic training is very intense, but remember that the number of exercises performed and their repetitions, as well as the pace of training for each person are different. Therefore, throughout the lesson, listen to your body and set a training regimen that is convenient for you. After classes, you should feel a slight pleasant fatigue (and not a complete exhaustion of the body!).
Exercises for losing weight at home
The following are exercises that normalize the functioning of organs, reduce body fat and improve blood flow to organs. If there is no time or money to perform exercises for weight loss in the gym, then the training can be performed at home. To do this, you need sportswear and shoes, a rug and the desire to lose weight.
Aerobic exercises for weight loss legs and frogs spend energy from the breakdown of fats, carbohydrates with oxygen. First of all, carbohydrates are broken down, then, after 20-30 minutes, fats. Therefore, aerobic training should be done no less than 45-60 minutes.
Aerobic exercises for weight loss should be done at an intense pace, so it is advisable to conduct training under rhythmic music (this will be easier). The advantage of this type of training is that they can be diversified and adjusted for themselves, doing the most suitable exercises. There are many exercises, combining which, you can create your own workouts. Basic aerobic exercise includes the following exercises:
- step aerobics, dance elements;
- kicks;
- jumping point-blank;
- Squats
- stretching exercises;
- jumping up;
- running in place and jumping.
Aerobic exercise for burning body fat
In order for aerobic training to really give a good result, their repetition rate should be at least 3 times a week, you can do it every day. The most effective aerobic home exercises for weight loss are presented below.
Jumping exercises
Classical jumps are quite effective, as they train all the muscles, especially the hips, and at the same time a lot of energy is expended. Exercise can be performed in various ways:
- with a rope;
- to the sides;
- forward;
- in place.
Jump point blank. To perform this exercise you need to become level, feet shoulder width apart. Sit down and rest your hands on the floor, bouncing slightly, assume the position of the bar. Then do the reverse and become in the starting position. First make 10 jumps, and then increase their number with each training.
Jumping out. For this exercise, you need to sit down and take the pelvis back, the heels on the floor. Next you need to jump forward like a frog. For the first time, make 15 jumps, then increase their number.
Lying exercises
- Scissors. Lie on your back, put your hands behind your head, lift your legs up. Next, imitate the movement of the scissors 20-25 times when cutting paper, crossing legs alternately.
- Bike. Lie on your back, put your hands behind your head, raise your legs and bend them to your knees. Next, simulate a bicycle ride, stretching alternately one leg or the other forward (parallel to the floor). Do the maximum number of times, depending on the shutter speed. This exercise for losing weight and legs is very effective.
- Lie on your side and rest on your hand. Lift one leg 30 degrees to the floor and make small movements with your foot up and down 20 times. Then do exercises for the other leg. This exercise works well on the outside of the thigh.
Kicks
Exercise also has a good effect on the condition of the legs. By itself, it is not very effective and is more suitable for stretching, but if you do this exercise intensively and combine several types, you will definitely feel how your legs will burn!
- Mahi in a standing position. Stand straight, feet together, hands on the waist. Take your right foot to the right and do 15 swings without touching the floor (swings are done in the air). Then, without relaxing the right leg (do not put it on the floor!), We take the leg back and do 15 swings, also without touching the floor. Do the same for your left foot. Repeats should be increased with each training.
- Mahi on all fours:
- Stand on all fours, rest on your hands. Raise the right leg in a bent position at 90 degrees to parallelism with the floor (we reach the ceiling with the heel, not the toe!). Next, we return to the starting position, but do not touch the knee of the floor, but immediately raise the leg up. At an intense pace, do 15 of these swings with your right foot.
- Further, without touching the floor and without taking breaks, we raise the leg to the side by 90 degrees in a bent position, and then move the leg up in the air, as in the previous position. That is, the leg must be moved to the right in a position directly (relative to the body), while holding it in a bent position. It should be done 15 swing legs.
- Then, without a break, you should throw the leg to the right, for this stand on all fours and take the right foot to the right 90 degrees in parallel with the floor. Do 15 such moves.
- Next, extend the right leg along the body parallel to the floor and make 10 small swings.
- Repeat for the left foot.
How to do mahi (exercises for weight loss) photo clearly demonstrates.
Squats
Squat exercises are considered the most effective exercises for losing weight.
- Classic squats (they need to be able to do the right thing!). Become straight, legs spread a little wider than shoulders, hands on the waist, back straight, focus on the heels. Slowly move your pelvis back, as if you were sitting on a chair. Keep your knees out of the toe line. Hold this position for a few seconds and then slowly get up. It is not necessary to fully get back to the starting position! Do not let your legs relax! Get up to the extreme position, when the muscles of the legs are still tense, and begin to squat again. Do 15 squats in 3 sets, gradually increase.
- Plie squats. Stand in a position similar to classic squats, but maximize your socks to the sides. Start crouching, moving your knees in different directions. Do this exercise 10 times.
- Squats on one leg (lunges). Stand in a position similar to classic squats. Lift your right leg and bend it at the knee. Lunge with your right foot forward, squatting on it, and then return to the starting position. Make 15 lunges.
Food
For effective weight loss, you need to use not only sets of exercises, but also pay attention to your diet. After all, the formula for losing weight is quite simple:
- Reduce calorie intake.
- Exercise regularly.
For effective weight loss, you should adhere to proper nutrition.
The principles of good nutrition
- Never forget breakfast. Indeed, during sleep, our body spends a large amount of energy on various processes of life. And in the morning with the help of breakfast we replenish the energy spent.
- Give up hunger strikes. The body, feeling hungry, is in a critical situation. The reaction to these circumstances is as follows: the body begins to urgently stock up on something, namely fat. It’s easy to guess that during your hunger strikes you’ll probably gain weight rather than reduce it.
- Eat often, but in small portions (5-6 times a day) at about the same time of the day. To bring the work of your body to normal, you need to accustom him to receive nutrients at a certain time. In this case, the body will no longer need to stockpile.
- Drink at least 2 liters of water throughout the day (unsweetened or carbonated).
- Strive to eat light foods. If you want to eat a high-calorie dish (fried, salty, sweet), then do this before 12 noon. After 12 and until 17 hours of the day, try to eat less high-calorie foods. After five in the evening, you should eat foods that are low in calories (vegetables, dairy products, boiled meat, fish).
- Watch not only the amount of food consumed, but also its quality. With food, we must receive all the essential nutrients.
The formula for an ideal figure consists of 70% of proper nutrition and 30% of physical activity. This ratio makes it clear that exercise will not give the desired effect with improper nutrition.
To lose weight through training, you need to know what is before and after. It is equally important to eat food before and after training, observing the correct intervals, this is an important factor affecting weight loss.
Nutrition before training
Nutrition before training affects the result, so adhere to the following principles:
- Never exercise on an empty stomach, because aerobic exercise will burn muscle, not fat.
- Food consumed before exercise should contain carbohydrates that will provide energy for an intense workout.
- Drink clean drinking water before and during class.
Post Workout Nutrition
Nutrition after a workout is equally important for weight loss, because if you eat right after class, then not fat will be burned, but calories from eating food. If you eat the wrong food after training, then there will be no result at all. Therefore, observe the following rules:
- After completing the exercises, it is recommended not to eat food for 2 hours. This period of time is due to the fact that if you eat immediately after performing the exercises, the body will burn calories from food, and not fat deposits.
- Do not forget to constantly drink drinking water after a workout.
- After fitness, it is advisable to eat foods that benefit the body. Eating the wrong foods after doing the exercises will destroy all efforts, and the resulting calories will turn into fat.
Girls want to see the result of weight loss exercises in a week. Of course, minor changes can be achieved in such a short period, but there will still be no noticeable result. After all, our body does not accept drastic changes. Girls, leg weight loss exercises will really help you get rid of extra centimeters, but not right away, this process takes time. Do not forget:
In a healthy body healthy mind!
So the famous saying goes. So do not be lazy to improve, eat healthy food, exercise regularly, and then you will be healthy, slim and full of energy and strength!