Eliminate surplus subcutaneous fat, pump muscles in problem areas, adjust the shape of the legs, make them slim and attractive at home, a set of weight loss exercises for legs from AThis question will never lose its relevance. After all, attractive, slim legs - one of the most cherished female desires. Home fitness for the feet is simple enough and effective in the case of proper exercise. So the beauty of the legs that can be created at home does not require much sacrifice and does not take too much time.
- 1 Five rules for home fitness for weight loss
- 2 Working on the inside of the thigh
- 3 How do I adjust the back and side of the thigh?
- 4 How to achieve weight loss in the knees?
- 5 Foot slimming technology in calves with home fitness
Five rules for home fitness for weight loss
If you intend to engage in fitness at home, you need to remember the general rules of weight loss exercises. By sticking to them, you can achieve the desired effect much faster.
The key rules of home fitness for weight loss include:
- regularity classes;
- non-stop training time;
- preliminary preparation of the body for physical activity;
- correct breathing;
- proper nutrition.
Single, unsystematic training, including exercises for weight loss of the legs, will not be able to achieve the desired result. The body should work regularly on burning and removing subcutaneous fat.
According to the recommendations of instructors, physicians, classes should be held clearly at the same time. This is due to the ability of the body to get used to the time of training. By this time he will be ready for active work on the destruction of fat.
Before starting the workout, the body needs to be prepared. You should perform light exercises - bouncing, running on the spot, etc. for a more effective occupation.
The correct breathing during exercise is based on the fact that the splitting of fat depends on the amount of oxygen in the body. To the blood saturated with oxygen, you need to breathe smoothly, deeply, without holding your breath while performing power systems.
Exercises for weight loss of the feet should not be performed immediately after a meal. The organism will waste time wasting the processing of calories just received. And the subcutaneous fat remains unscathed.
Tip! Sports training for weight loss of legs must be combined with proper nutrition. Flour products and sweets, fatty foods and semi-finished products should be excluded from the diet.
Working on the inside of the thigh
At home, in the process of doing the exercises for slimming legs women are most often faced with a problematic issue regarding the correction of the inside of the thigh. With the postponed fat in this problem zone to consult the most difficult.
But nevertheless, there are quite effective complexes of sports exercises, regular and correct performance of which will make it possible to achieve harmony of the feet even in this zone. Among them:
exercises with sports equipment:
- squats with dumbbells;
- squats with the ball;
- knee ball pressing;
- lifting the trunk with a ball between the knees, etc.;
sit-ups without using sports equipment:
- wide squats;
- "scissors" on straightened legs, etc.
For example, sit-ups with dumbbells can be performed as follows. The legs should be placed at a width slightly higher than the width of the shoulders. Socks to turn away from each other, and the heels, on the contrary, turn to each other. In the hands take dumbbells, which are able to raise, keeping the balance in this position. Then you can perform the exercise - slow knee bending with the bending of the knees at a right angle. After this, a pair of swings up and down and returns to the starting position.
For squats with a ball it must be squeezed between the legs. Then do squats at a slow pace. The hips should be strained to hold the ball. Then return to the original rack.
Effective for the work of the muscles on the inner parts of the thighs is the squeezing of the ball. You need to lie on your back, knees bend your legs and hold the ball between them. It should be compressed as much as possible for about one minute. Thighs should strain. After this time, the thighs must be relaxed.
To make pli, you need to take such a stand: put the heels side by side and stand on your toes. In this pose you should perform squats. Exercise can also be done against the wall, if there is a problem with keeping the balance in the specified rack.
Tip! Each exercise of the complex should be started from 10 times in one or two approaches. If, as a result of regular training, the legs get used to the loads, they should be increased to 20-30 repetitions, and the number of approaches - up to three to four.
How to adjust the back and side of the thigh?
The posterior surface of the thigh, buttocks and sides refer to those zones of female legs that most often require adjustment. At home, the exercise complexes used to slim down the legs in this problem area include:
- sit-ups( using and without sports equipment);
- attacks forward;
- flapping legs.
To perform a classic squatting, it is necessary to put the legs slightly wider than the pelvis. The back should remain straight, without deflections. From this rack, you have to slowly perform squats before bending the knees at a right angle. Then you should return to the original rack. Such squats can be performed with a barbell, dumbbells, etc.
The legs are executed in different positions - lying, standing, sitting. It can be swings at the sides, forward, backward. The classic version of the implementation of the swing back is considered to be this. You should kneel, put your hands on the floor. Then one leg needs to be lifted and straightened. It is in this position that you straighten the leg with your straight leg back. In this case, the back should not bend. Then the return to the starting position and the change of the foot are carried out.
. Also, for the purpose of performing the mahovies back, you can lie on your stomach and put your hands on the floor. Legs should be raised, straightened and at the same time with both feet perform swings. A variant of this exercise is also a swing up one leg lying on its side. Different techniques for performing swings should be alternated with other exercises in the complex for slimming feet in the home.
Technique of attacks when correcting the posterior surface of the thighs provides a starting position in which the legs should be bent at the right angle of the knees. One leg to lead back, but the knee does not rest on the floor. A free leg, bent also in the knee, must be in front. It is the weight of the body that is transferred to it. After returning to the original drain, the legs change places.
Tip! Exercises for weight loss of the back and side of the thigh are important to choose so that there are exercises in the complex to work with all three muscle groups of this zone. One can not limit oneself to the exercises of one group. This will reduce the effectiveness of training.
How to achieve weight loss in the knees?
Knees can also be a problem zone for women's legs, requiring at home regular exercise for weight loss. Women working on correcting the knees should remember that in this zone of the legs, the subcutaneous fat is split and excreted last.
In the complex for slimming knees it is rational to include such exercises:
- walking, running on the ground with the knees raised;
- flexion and extension of the legs in the knees;The
So, running and walking on site are performed with high knees. The starting position from which the exercise begins is the stance on the socks. You can alternate them with execution with the emphasis on the foot completely.
Flexion and extension of the legs are performed in different positions: standing, lying, sitting. Alternatively, you can perform the exercise as follows. You need to lie on one side, firmly to rest on the floor with your forearm. The free leg must be raised and bent at the knee, then unbend. It is important to make sure that the muscles on the legs are well strained. Repeat with the other foot.
The posture standing flexion and extension of the legs at the knee is carried out in such a way. You need to become straight, straighten your back, rest on the floor with the entire surface of the foot. Next, you should bend one leg and pull it to your stomach with your hands, then unbend and lower your leg. Then you need to change your leg and continue the session.
For classic sit-ups in order to get rid of excess fat in the knee area, you should take the original leg stand on the width of the shoulders. Then from it it is necessary to rise on носочки, after - again to fall down on heels and to sit down. Then you should return to the starting position.
All exercises must be carried out, based on their own strength, from 10 to 30 times in several approaches.
Tip! leg slimming exercises in the knees using home fitness is recommended to combine with a massage in the zone okolokolennyh fat accumulation when using the cream for weight loss.
leg slimming technology in the calf with a home fitness
If there is a weight loss challenge to the girl in the calf area, the key principle of the training should be an exception to the complex of the exercises that help to increase muscle mass in the legs. Exercises used for slimming legs in calves at home are performed to stretch the muscles.
basic exercises are the most effective:
- jumping rope;
- stretching the calf muscles while standing and lying down.
You can start the complex with more easy exercises. To this end, you should try to lift your toes from the floor with a pencil or other small object.
You can also, placing a pencil between your toes, try to write out a phrase in the air. Such exercises significantly stretch the calf muscles.
Next, put one foot on a small platform. Then carry out the movement of the body weight on it with the simultaneous attachment of the second leg to it. Muscles of the second leg will stretch and stretch. After that, from the platform, you must put your foot on the floor, attach another foot to it. Then the leg changes, the exercise repeats. The execution rate must be kept high.
The following exercise for calves assumes the performance of lying on the back. The legs should be bent and in this position, pull the fingers of each leg as far as possible in turn.
A good load on the calf muscles provide attacks. In a standing pose, one foot is necessary to take one step forward. Then it should be slowly bent at the knee. At the same time from the floor it can not be torn off. Having reached the maximum possible bending so that the second leg also does not come off the floor, you need to stay a little in this position. Muscles will stretch out better. Then change your leg.
Tip! It is recommended to stretch the gastrocnemius muscles for weight loss with the procedures of relaxing baths and massage. This will help increase blood circulation and activate the cleavage and removal of subcutaneous fat.
Home fitness has a wide variety of exercises designed to adjust and lose weight of different parts of the legs. This provides an opportunity to choose and form for themselves a set of exercises, the most effective and convenient.
. It is important to proceed from what leg zone is problematic, as well as from the general rules of home training. In your power to make the legs attractive, elastic, slim, without even leaving the house in expensive gyms and fitness clubs.