If you are interested in the question of how to lose weight in the 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 you how you can make your legs every man's dream with the help of exercise.
So we are going to talk about what exercises you should do to lose weight on your legs.
How to exercise for weight loss on the legs?
Training is always hard. It is easy to eat fat, but it is always difficult to get rid of it.
If exercise is easy for you, then you are doing something wrong and your fat legs will stay with you for the rest of your days.
You need it for startersovercome laziness and don't feel sorry for yourself. Only princesses feel sorry for themselves, and I've never seen a princess with thick legs. So let's run into the hall and start becoming a princess.
You have to exercise regularly. One workout every millennium won't slim you down, I hope you understand that.
Many girls are afraid to lift dumbbells and barbells, and in general anything that weighs more than their smartphone, on the grounds that they will become masculine Amazons. I can assure you, this is not true at all. To be a man, you literally need balls. Because with a woman's testosterone level, the chance of getting hot is negligible.
That's why 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, about 1-1. 5 hours, and your thighs will be more toned in a month. But that doesn't mean they'll be perfect in a month. For a good result, you have to go a long way, which can take more than a year. So I wish you patience and strength.
Do squats help?
Squats are the most popular fat burner and workout of all time.
In the Paleolithic era, women squatted in their caves while their husbands hunted mammoths. Therefore, they should not be neglected.
Squatting is a difficult compound exercise that uses almost every muscle in our body. The more muscles involved in the work, the more calories must be spent to complete the work. Hence,fat burns faster.
Squats can be done in several ways, for example with dumbbells, or with dumbbells on your shoulders, or even on machines. But I suggest you use exercise machines less and do squats with free weights to lose weight, it's harder 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, you make more effort, so you expend more energy and, as a result, you burn more fat.
And if you feel heavy after three squats and think that's enough, thenstand in front of the mirror and squat there. Every time you want to stop and sit on the couch, check your legs in the mirror. It will make you want to sit down a million more times.
You have to do a lot of squats. If it's hard for you, it means you're doing everything right. If you can no longer squat, then squat five more times. These five squats will be the most useful. Learn to overcome your laziness and you will succeed.
But squats are not the only exercise for losing weight on legs and thighs. I'll tell you about the rest a little later.
Cardio workout
Cardio is an integral part of training to lose weight in legs and thighs. They can be added anywhere, such as in the morning before work or school, or in the evening or after training.
I recommend cardioon the days you don't have trainingin the gym, in the morning on an empty stomach.
Cardio can be done in a number of ways, such as:
- on a treadmill or just outside;
- exercise bike;
- stepper;
- skipping rope;
- in a swimming pool.
Running and walking
I consider this option one of the most effective and interesting methods. You don't have to do this in the gym, you can just go outside.
The route can be built in a park, on the shore 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, I don't recommend running. If you do not have such problems, then first buy special shoes, learn to run correctly, and only then run like the wind. Of course, it would be even better to go on a special rubberized track. This way your joints will definitely be safe.
Does the exercise bike help you lose weight in your legs?
It definitely helps. If you have an ordinary bicycle, 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 at home can be a good choice.
Stepper training
Not bad, thoughjust not that miniature thing with pedals. I personally find it useless.
You'll probably burn some calories, but it'll be so few it's funny to even mention.
Better use the orbiters oran ordinary staircase. It will be much more efficient.
But I would also like to warn you that from such loadscalves can be pumped up. If you tend to have massive calves, it's best to avoid this type of cardio.
Skipping rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you burn calories even faster than your refrigerator is empty. But be prepared that after 5 minutes of jumping thethe calves will burn like hell.
Fat is burned effectively, but it doesn't last long, so I still recommend jogging at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some people say that it is not effective, while others vote with both hands that you need to swim to lose weight.
I 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 gain weight, you don't have to swim in a doggy style, but you have to follow the correct technique.
Going to the bottom, like a stone, is not the right technique, so if you can't swim, it's better not to go to the pool.
Mostenergy-intensive and difficult style- this is the butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
Next priority I will give to freestyle - freestyle, also a difficult style. If you swim fast, you feel tired after 50-100 meters.
I'll highlight it thenbackstroke, it's not that difficult, but it also burns calories well. But you have to swim not so that you have time to look at the pattern on the tiles on the ceiling, but to dream about how you will swim to the end and not die.
Breaststroke approx. Grandmothers like to swim in this style. They usually swim slowly and measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it's difficult for them, after all, they are their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
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 just looks a little weird, but actually if you practice walking in place correctly and often, you will have slim and toned legs very quickly.
To avoid confusing passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
First of all, I would like to say that doing leg exercises is of course good, but at the same timedon't forget the other muscles.
In addition, for example, exercises performed on the same back also require quite a lot of energy. And as we've already learned, energy consumption is the real way to burn everyone's hated fat.
To keep your legs not only thin, but also toned, I would like to highlight the following exercises.
Squat
I already talked about them a little higher, so I will tell you briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only for slimming the legs, butpumping her butt. And men love a toned butt.
Lunges
There are simply endless possibilities for doing this exercise.
They can be done in place and in motion, with or without stepping back, simply and diagonally, with suspended legs and a million other possibilities.
The only and most important thing to rememberthe focus should always be on the heeland at the knee should be right angles.
Platform leg press
In principle, it is an exercise similar to squatting. Many people who have any problems with the spine change it to squats, since the load on the spine is minimal. Here you can play with the placement of your feet. Make your legs wider - you use more of the inner surface of the thigh, make them narrower - the outer, you can even put your feet on the very top of the platform and pump up the thigh muscles.
Deadlift, deadlift, Romanian pull-up
The deadlift can be classic (narrow leg position) or sumo (wide leg position). The movement is also reminiscent of squatting, only here the dumbbell is not on the shoulders, but in the hands, and it must be taken off the floor.
The placement of the feet affects the working muscles in a similar way as the placement of the feet in the platform press.
Deadlifts and Romanian pull-ups differ from classic pull-ups and sumo lifts in that our legs are straighter here and we mainly work the hamstrings and buttocks.
Thisthe most effective practicesfor weight loss in the legs. They belong to the category of basic exercises. There are also isolation exercises, which I discuss below.
All of the above exercises can be done in any gym. If you have only seen the gym in pictures before, I suggest you start training with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwaysit only covers one muscle, so such exercises are not completely suitable for weight loss. To lose weight, you need to use as many muscles as possible to burn as many calories as possible.
It is one of the isolation exercises:
- Taking the leg back and to the side. You can do it in a simulator and with free weights, for example, with weights placed on the legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg robbery and kidnapping in the simulator. Information includes thigh adductor muscle and gluteal extensor.
- Extending and bending the legs in the simulator. Curls work the hamstrings and calf muscles. In general, I do not recommend stretching for girls, since these muscles get enough stress from core exercises.
- Gluteal bridge. This exercise is more of a core exercise as it works your legs, butt, back and even abs. But the energy consumption in this practice is significantly lower than those listed in the previous section.
In short, just doing leg swings at home 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 "getting in shape".
Stretching to slim the legs
Stretching is not very suitable for losing weight on the legs, butoverall a very good thing.
After training, it would be worthwhile to do a short cool-down in the form of stretching, but not too intensively.
Lifting weights clogs up your muscles, and over time you can turn into Pinocchio, only made of wood.
Therefore, do not try to lose weight by stretching your legs, but definitely use them during training,to make your legs 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 you'll be a goddess in a week, you can get the ice cream out of your storage now.
A few words about nutrition
Speaking of ice cream. In order to lose weight, just exercising will not be enough, you also need proper nutrition. You should exclude as much as possible fried, sweet, flour andstop overeating at night.
Eat more often, but eat less. But you don't have to starve. For a full workout, the body needs energy, which it gets through food. Therefore, stock up on breast, buckwheat and go to the feet of your dreams.
Conclusion
In conclusion, I would like to say that you are ready for reading this article. He was one step closer to the result. If you follow all the tips written here, then in a year all your friends will be jealous of your slender legs. And I wish you luck, I hope everything works out.