often exercises for slimming legs and thighs are selected on the basis of "help a friend, and I will help."Sometimes women find the first available set of swings his feet and start with a zeal worthy of a better, to comply with them, do not understand what training needs to thinner legs.That is why so many are disappointed with "leg" exercises.
to one or another set of helping to lose weight, it should be suitable for you.And for this it is necessary to assess the scale of their own problems and identify the true cause notorious completeness of the legs and thighs .What are the exercises for slimming your legs?
exercises for the legs and thighs: excess fat
accepted that best helps to lose weight - gymnastics, which includes kicks backward, forward and sideways.However, if your problem is excess body fat, and you think about how to lose weight, rather than help mahi.The reason is that we need more energy movement in the legs and hips, which will allow your body to burn body fat.The paradox is
- So, if you can "pinch" the thumb and forefinger body fat on the thighs or calves, you need a comprehensive approach exercises for the legs, to lose weight.
takes 5 times a week:
- on Monday, Wednesday and Friday follow Kardiokompleksy slimming legs and thighs,
- and on Tuesday and Thursday, "lean" on the strength exercises for the legs.
Try to stick to the plan with a moderate calorie supply, limit fatty foods and simple carbohydrates.You will feel the difference pretty quickly and understand what to do to thinner legs.
Cardio exercises for shapely legs
How to lose weight with the help of kardiouprazhneniyay?It will take: any cardio, jump rope.
knead for 5 minutes on the simulator.Get off the floor and do 100 jumps with a skipping rope on two legs.
then put the foot parallel to each other, tighten the abdomen, straighten up and do 50 sit-ups fast, it's good to lose weight in the hips.Then again, "Saddle" trainer for weight loss legs and thighs and work on it for 4 minutes at a moderate intensity.After that - 100 jumps with a skipping rope on the floor is to thinner legs.Then 25 swings forward without complication with each leg, then - the simulator again for 4 minutes, 100 jumps and 50 twists per press on the floor.So, this week, this gymnastics slimming legs and thighs will help you achieve good results and you can see what exercises are right for you.
according to their own training, you can increase the number of intervals, bringing a workout for the legs to the full hour.
Strength exercises for the leg muscles
need: rubber belt, shock absorber, the dumbbell weighing 6-12 kg
mash by doing 300 jumping rope, or run in a calm pace for 5-10 minutes.
squat with dumbbells
Take dumbbells in your hands, hands down at your sides.Back straight, stomach pulled strongly, heels on the floor.Slowly, 4 bills lowered into a squat until thighs parallel with the floor, climb in the same mode.Do 12 sit-ups, repeat 2 more times approach, rest between sets no more than 30 seconds.
Lead legs with tape
Stand on band-shock absorber left hand shock absorber lock on the left foot.Bend the supporting leg, lift your left foot off the floor and move to the left as high as possible, slowly go back.Perform 20 repetitions for 3 sets with each leg.
Lunge with dumbbells
starting position for exercises like the squat.Step into the left foot forward, do not deploy the hip, right foot standing on toes, knee slightly bent.At the same time drag the buttocks back and lower yourself into a lunge, ideally, to the right knee touch the floor.Do not bend the "front" leg at a sharp angle, the lowest point of the thigh should be parallel to the floor and the pelvis - bent.For shapely legs, do 12 repetitions with each leg for 3 sets.
Lead straight leg back
down on all fours, tape shock absorber under the knees.Put the damper handle on the foot of the left leg, straighten your left leg, and trying not to bend the back, slowly pull the leg back-up.Perform 20 repetitions of exercises, 3 sets with each leg.
What movement do when plie?Stand up straight, feet are turned socks look in the opposite direction, feet wider than shoulders.Dumbbell hold hands in front of him descend into a squat until thighs parallel with the floor, but do not bend the hips, back to its original position during the exercise keep the buttocks drawn, not to relax them.These techniques are necessary for weight loss.Your goal - to feel the work inside of the thigh and leg, 12 repetitions for 3 sets.
Complete these exercises are push-ups, planks and twisting pose on the press for shapely legs, as well as to train all the muscles of the body.
Exercises for slimming legs and thighs: muscle volume
What you need to lose weight legs?If the legs look too fat because of the large build muscle, an effective set of exercises for weight loss should be somewhat different.Training with weights will only increase the large volume, you also need a dry leg muscles.Incorrect strategy in this case - a complete rejection of strength training.If the muscles are large, the rejection of the training will not give you anything, except to reduce the tone, well, flabby - is not synonymous with a small volume.
to build a "dry" Mash muscles on the rope, take the movement of the power complex of the article and is made of 40-50 repetitions, one after another without rest.Do not use weights, perform 3-4 the "circle" of strength training, one after another.
After that perfect jogging for 20-30 minutes, but should move at an average speed.Perform this work 2-3 times a week.Additionally, start a high intensity but short cardio.
example, do 300 jumps with a skipping rope on two legs, and immediately quick run for 3 minutes.Repeat this cycle 5 times and do not forget to pull your leg muscles.Will the "dry" feet and roller skating and cycling, but remember that you need to work with an average speed and intensity.Too much resistance in your case can only "provoke" pumping.
And, of course, perform stretching each muscle group after the power, and after the aerobic work to remove extra tone.
follow the diet, try to eliminate the simple combination of carbohydrates and proteins, especially after a workout.Try to eat protein foods with non-starchy vegetables and carbohydrates move in the first half of the day to feel better return on training.After all, even the best exercises for the legs of drying will be useless if the wrong diet.
recommend exercise videos slimming legs
Exercises for slimming thighs and legs - especially for AzbukaDiet.ru - fitness trainer Elena Selivanov.