If you are interested in the question of how to lose weight on your feet with the help of exercise, 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 show you how to make your legs every man's dream with the help of exercise.
So, we will talk about what exercises you should do to lose weight on your legs.
How should you train to lose weight on your legs?
Training is always hard. It's easy to eat fat, but getting rid of it is always difficult.
If it is easy for you in training, then you are doing something wrong and your fat legs will stay with you till the end of your days.
For starters, it shouldovercome laziness and don't feel sorry for yourself. Only princesses feel sorry for themselves, and I have yet to see a single princess with thick legs. So let's run into the hall and start becoming a princess.
You should exercise regularly. A millennium workout won't make you skinny, 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 male amazons. I assure you, this is not true at all. To be a man, you literally have to have balls. Because with a woman's testosterone levels, your chances of getting pumped are negligible.
Therefore, we put aside all fears 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 within a month. But this does not mean that in a month they will become perfect. For a good result, you have to go a long way, which can last more than a year. So I wish you patience and strength.
Do squats help?
Squats are the most popular fat burners and exercisers of all time.
In the Paleolithic era, women did squats in their caves while their men hunted mammoths. Therefore, you should not neglect 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 perform the work. Therefore,fat will burn faster.
You can squat in different ways, for example, with dumbbells, or with dumbbells on your shoulders, or even on machines. But I recommend using less exercise machines and doing 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 make you a man with muscles the size of a skyscraper. On the contrary, in this way you will make more effort, so you will spend more energy and therefore burn more fat.
And, if you feel hard after three sessions and think that's enough, thenstand in front of the mirror and sit there. Whenever you want to stop and sit on the sofa, look at your legs in the mirror. This will motivate you to sit down a million more times.
You should do a lot of squats. If it's hard for you, it means you're doing everything right. If you can't sit down anymore, then sit down five more times. These five meetings will be the most useful. Learn to overcome your laziness and you will succeed.
But squats are not the only exercise in training to lose weight in the 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 the 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 you don't have trainingin the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or alone outside;
- exercise bike;
- stepper;
- jumping rope;
- in a swimming pool.
Running and walking
I consider this option one of the most effective and interesting ways. You don't have to do this at the gym, you can just go outside.
The road can be built through a park, the bank of a reservoir or simply through some beautiful places. This training will take placenot only fast but also interesting.
But you have to be careful with running. If you already have problems with your back or knees, then I do not advise you to run. If you do not have such problems, then first buy special shoes, learn to run correctly, and only then rush like the wind. Even better, of course, would be to go on a special paved road. This way your wrists will definitely be safe.
Does an exercise bike help you lose weight on your legs?
It definitely 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 in your home would also be a good option.
Stepper training
Not a bad thing, thoughnot that miniature thing with pedals. Personally, I find it useless.
You'll probably burn a few calories, but it will be such a small number that it's ridiculous to even mention it.
Better use orbitrek ora common degree. It will be much more effective.
But I also want to warn you against such chargescalves can be pumped. If you have a predisposition to massive calves, then it is best to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories faster than your fridge can be emptied. But be prepared for the fact that after 5 minutes of your dancecalves will burn like hell.
It burns fat efficiently, but it won't last you long, so I still recommend choosing to run at a moderate pace.
swimming
There is a lot of controversy about swimming. Some say it's ineffective, while others vote with both hands that you should swim to lose weight.
I will agree with both sides. It all depends on the person. I'm like a guy whoHe dedicated 8 years of his life to swimming, I can say that it is very difficult. But in order to make it difficult for you, you should not swim in the style of dogs, but adhere to the correct technique.
Going to the bottom like a stone is not the right technique, so if you don't know how to swim, then it's better not to go to the pool.
MOSTintense and energetic style- this is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give the next priority to freestyle - freestyle, also a heavy style. If you swim fast, then after 50-100 meters you will already feel tired.
Then I will emphasizeback, this 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 pattern on the tiles on the ceiling, but in order to dream of how to swim to the end and not die.
The chest stroke is almost the same. Grandmothers love to swim in this style. They usually swim slowly, sparingly, looking around the entire perimeter of the pool. Of course I can understand them, it is difficult for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
To lose weight,you have to make an effort, if you don't, the fat won't go anywhere.
Walking in place
Suddenly, right? But don't worry, it looks a bit strange, but in fact, if you practice walking in place correctly and often, you will soon have thin and toned legs.
To avoid confusion on the part of passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
To begin with, I want to say that doing leg exercises is, of course, good, but alsodon't forget about the other muscles.
In addition, exercises on the same back, for example, also require a lot of energy. And as we've already discovered, energy consumption is the true path to burning everyone's hated fat.
To keep the legs not only thin, but also toned, I want to single out the following exercises.
Squats
I already talked about them a little above, so I will say it briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only for weakening the legs, but alsopumping your butt. And men love toned backsides.
Lunges
There are simply endless options for performing this exercise.
They can be done both in place and on the move, with or without a back, simple and diagonal, with a suspended leg and a million other options.
The only and most important thing to remember isthe emphasis should always be on the heeland should have a right angle at the knee.
Platform leg press
In principle, an exercise similar to squats. Many 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. Put your feet wider - use more of the inner surface of the thigh, put it narrower - the outer one, you can even put your feet on top of the platform and lift the hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The 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 working muscles in a similar way to foot placement in a platform press.
The Romanian deadlift and deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we mainly work the hamstrings and back.
itthe most effective exercisesfor leg weight loss. They fall into 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've 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 are almost alwayscover only one muscle, so such exercises are not completely suitable for losing weight. To lose weight, you need to use as much muscle as possible to burn as many calories as possible.
Isolation exercises include:
- Taking the leg back and to the side. You can do them both on simulators and with free weights, for example, with weights that are placed on your feet, you can also use expanders. These exercises work the gluteal muscles.
- Abduction and leg abduction in the simulator. Information includes the adductor thigh muscle and the gluteal stretch.
- Leg extension and flexion in the simulator. Curls work the hamstrings and some of the calf muscles. In general, I do not recommend that girls use extensions, since these muscles receive enough load from basic exercises.
- Gluteal bridge. This exercise is more of a core exercise as it works your legs, butt, back muscles and even your abs. But the energy consumption in this exercise is significantly less than in the ones I listed in the previous section.
In short, if you just do leg swings at home, it is unlikely to help you lose weight (unless of course 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 for weakening legs
Stretching is not very suitable for losing weight in your legs, butoverall it's 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 locks up your muscles and over time you can turn into Pinocchio, you'll just be made of wood.
Therefore, do not try to lose weight on your legs with stretching, but be sure to use it in your workouts,so that your legs are slim and graceful.
How fast will the result be?
And again I want to note that nothing happens quickly, you have to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think that in a week you will become a goddess, then you can remove the ice cream from your warehouse now.
A few words about nutrition
Speaking of ice cream. Simply exercising to lose weight will not be enough; for that 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 energy, which you get from food. Therefore, stock up on breasts, buckwheat and go to the feet of your dreams.
CONCLUSION
In the end, I want to say that you are already well done for reading this article. You are one step closer to the result. If you follow all the tips I described here, then in a year all your friends will be jealous of your thin legs. And good luck, I hope everything works out for you.