If you are interested in the question of how to lose weight in your legs with the help of exercises, and not with the help of miracle pills, fasting or cling film, then you have already chosen the right path. In this article I will tell youI will tell you how with the help of training you can make your legs look like any man's dream.
So, we will talk about what exercises you need to do to lose weight in legs.
How should you train to lose weight on your legs?
Training is always hard. It is easy to eat fat, but it is always difficult to get rid of it.
If training is easy for you, you are doing something wrong and your fat legs will stay with you until the end of your days.
For starters, you should do thisOvercome Laziness and Stop Feeling Sorry for Yourself, Only princesses feel sorry for themselves, and I haven't seen a single princess with thick legs yet. So let's run into the hall and start becoming princesses.
You need to train regularly. One workout per millennium will not make you slim, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells and generally anything that weighs more than their smartphone, citing the fact that they will become manly Amazons. I assure you, this is absolutely not true. A manTo happen, you literally have to have balls. Because with a woman's testosterone levels, your chances of getting pumped are negligible.
So, we put aside all the fears and take a heavy dumbbell in our hands and start pumping the legs of our dreams.
About 1-2 times a week. Train in the gym for 5 hours and your thighs will become more shapely in a month. But this does not mean that they will become perfect in a month. To get good results you have to go a long way, which may take more than a year. So I want you to have patience and strength.
Do squats help?
Squats are the most popular fat burner and exerciser of all time.
In the Paleolithic era, women squatted in their caves while their husbands hunted mammoths. So you shouldn't 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 it will burn to do the work. This way,fat will burn faster,
You can squat in different ways, for example, with dumbbells, or with barbells on your shoulders, or even in machines. But I recommend less use of exercise machines and more free weights to lose weight. I recommend doing squats with; It is more difficult, but more effective.
And again, do not be afraid to use weights, it will not make you a man with muscles the size of a skyscraper. On the contrary, this way you will exert more effort, therefore spend more energy and, as a result, burn more fat.
And, if you feel difficulty after sitting three times and you feel that is enough, thenstand in front of the mirror and sit there, Whenever you want to stop and sit on the couch, look at your feet in the mirror. This will motivate you to sit a million times.
You have to do a lot of squats. If it's hard for you, it means you are doing everything right. If you can't squat anymore, squat five more times. These five squats will be the most beneficial. Learn to control your laziness, you will get success.
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 training
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 trainingIn 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 vehicles;
- stepper;
- Skipping;
- In a swimming pool.
running and walking
I consider this option to be one of the most effective and interesting methods. You don't have to do it in the gym, you can just go outside.
The route can be made through a park, along a body of water, or just through some beautiful places. This training willNot only fast, but also interesting,
But you have to be careful while running. If you already have problems with your back or knees then I do not recommend you to run. If you do not have such problems, then first buy special shoes, learn to run correctly and thenRun like the wind. Of course, it would be even better to go on a special rubberized track. This way your joints will definitely be protected.
Does an exercise bike help you lose weight in your legs?
It definitely helps. If you have a simple bicycle, you can also travel around the entire city and see many new places. If this is not possible, an exercise bike at the gym or at your home is also a good option. will be.
stepper training
It's not a bad thing, butNot that little thing with the paddle, Personally I find it useless.
You will probably burn some calories, but it will be such a small number that it will feel strange to even make a noise about it.
Better use Orbitrek ora simple ladder, This would be much more effective.
But I would also like to warn you against this kind of loadcalves can be pumped, If you have a tendency to have massive calves, it's best to avoid this type of cardio.
Skipping
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you will burn calories faster than emptying your refrigerator. But be prepared for the fact that after 5 minutes of jumping yourcalves will burn like hell,
Burns fat efficiently, but it won't last long for you, so I still recommend choosing jogging at a moderate pace.
float
There is a lot of controversy regarding swimming. Some people say that it is ineffective, while others vote with both hands that you need to swim to lose weight.
I would agree with both sides. It all depends on the individual. I'm the kind of guy whoDevote 8 years of his life to swimming, I can say that it is very difficult. But to make it difficult for you, you should not swim in doggy style, but should follow the correct technique.
Going to the bottom like a stone is not the right technique, so if you do not know how to swim, it is better not to go into the pool.
majority ofEnergy-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.
I would give the next priority to freestyle - freestyle, also a heavy style. If you swim fast, after 50-100 meters you will already feel tired.
then i will light uphit back, it is not such a heavy style, but it also burns calories well. But you need to swim not so that you have time to look at the patterns on the tiles in the ceiling, but so that you dream that by the endHow to swim and not die.
Breaststroke is much the same. Grandmothers love to swim in this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, after all, theirAge is hard on them. But I don't understand why young, energetic girls who want to lose weight swim the same way.
to lose weight,you need to tryIf you don't do this the fat will not go anywhere.
walking in place
Suddenly, right? But don't worry, it sounds a bit strange, but in fact, if you practice walking correctly and often in the same place, you will soon have slim and shapely legs.
To avoid confusion from passers-by, I recommend doing this type of cardio at home.
leg slimming exercises in the gym
First of all, I want to say that exercising legs is of course good, but also goodDon't forget about other muscles,
Moreover, for example, even doing a single back exercise requires a lot of energy. And as we have already discovered, energy consumption is the true way to burn everyone's hated fat. .
To keep your legs not only slim, but also toned, I want to highlight the following exercises.
squat
I've already mentioned a little about them above, so I'll sum it up. Squats should be your best friend, sister, brother, mother and father. This exercise is one of the bestNot only to slim the legs, but alsopumping your buttocks, And men like shapely buttocks.
lungs
There are simply endless options for performing this exercise.
These can be done on the spot and in motion, with or without retreat, simple and diagonal, with legs suspended and millions of other options.
The only and most important thing to remember isThe emphasis should always be on the heelsAnd there should be a right angle at the knee.
platform leg press
In principle, an exercise similar to squats. People who have any problems with the spine, start doing squats, since the load on the spine is minimal. Here you can play by placing your feet. Keep it wide - you use the inner surface of the thigh more, keep it narrow - the outer part, you can even put your feet at the very top of the platform and pump your hamstrings.
deadlift, deadlift, romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). This movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands and you need to lift it off the floor.
Foot placement affects the muscles worked 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 straight and we work mainly the hamstrings and buttocks.
itmost effective exerciseTo reduce weight in legs. These fall under 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 gyms in pictures before, I suggest you start working out with a trainer.
How effective are leg shakes and other isolation exercises?
Isolation exercises are almost alwayscover only one muscle, so such exercises are not entirely suitable for losing weight. To lose weight, you need to use more and more muscles to burn more and more calories.
Isolation exercises include,
- Moving the leg back and to the side. You can do these both with simulators and with free weights, for example, with weights placed on your legs, you can also use extensors. These exercises work on the gluteal muscles. We do.
- Leg abduction and abduction in the simulator. Information includes adductor muscle of the thigh and gluteal extension.
- Extension and bending of the legs in the simulator. Curls work on the hamstrings and some muscles of the calves. I usually do not advise girls to use extensions, because these muscles get enough load from basic exercises.
- Gluteal bridge. This exercise is a basic exercise, as it works the legs, buttocks, back muscles and even the abdomen. But the energy consumption in this exercise is much lower than the ones I listed in the previous section. .
In short, if you only do leg swings at home, it is unlikely to help you lose weight (unless you do it 24/7). I recommend starting isolation exercises when "The goal of "losing weight" turns into the goal of "shaping up your figure. "
Stretching to slim your legs
Stretching is not very suitable for losing weight in your legs, butOverall this is a very good thing,
After training, it would also be a good idea to do a short cool-down in the form of stretching, but not too intense.
Lifting weights blocks your muscles and over time you may turn into Pinocchio, you will just be left with a wooden object.
Therefore, do not try to reduce the weight of your legs by stretching, but definitely use it in your workout.So that your legs are slim and beautiful,
How fast will the results come?
And again I want to note that nothing happens quickly, you need to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think you'll be a goddess in a week, you might want to get the ice cream out of your stash right now.
A few words about nutrition
Talking about ice cream. To lose weight, just exercising will not be enough, for this you also need to eat right. It is necessary to exclude fried, sweet, flour etc. things as much as possible.stop eating too much at night,
Eat more often, but eat less. But you don't need to starve either. For full training your body needs energy, which you get from food. Therefore, stock up on breasts, cereals and go to the legs of your dreams.
conclusion
Finally, I want to say that after you read this article. You are one step closer to the result. If you follow all the tips I mentioned here, in a year all your friends will be surprised by your slim legs. Will be jealous. And I wish you all the best, I hope everything goes well for you.