Effective exercises for quick weight loss of legs and legs

It is difficult to overestimate the attention of women to their own body. The desire to have a slim, attractive figure makes you look for a way to achieve a satisfactory result. There is a lot of information on this topic, but the effectiveness of classes will depend directly on an understanding of the processes occurring in the body and the choice of the optimal training strategy.

It is necessary to take into account both the physiological and psychological characteristics of a person. Properly organized classes will make your legs slim, increase the tone of the body.

Why is it so difficult to remove lyashki

In humans, body fat is divided into several types. Each of them has its own characteristics and reasons for its appearance. Even the chemical composition and structure of fat differ significantly. Genetic predisposition to a certain type of figure also matters.

Therefore, it is important to accurately determine the strategy to combat unwanted fat accumulations, the types and causes of which may be as follows:

1. Fat internal organs. Its quantity directly depends on caloric intake.
2. Subcutaneous fat. The reason can be fast carbohydrates and saturated fats.
3. Fat on the abdomen and thighs. The appearance of such stocks is caused by poor nutrition (foods with a high glycemic index), a sedentary lifestyle, and some diseases.

The latter type of sediment raises the most questions because not only the appearance, but also the general condition suffers. The difficulty of removing fat from lyashki noted by experts, nutritionists, athletes. It is due to the physiological structure of the body. Burning unwanted abdominal fat deposits is easier and faster than thighs. We need a focused effort in the struggle for a beautiful figure.

Strategy and principles of building workouts for slimming legs and hips

Before you start to study, you need to undergo a complete physical examination, to pass tests. The data obtained will be the criterion for the selection of methods for dealing with undesirable sediments.

What you should pay attention to:

1. Genetic predisposition. The size of the hips can be a feature of the structure of the figure, inherited, but this can not be the reason for the refusal of employment. On the contrary, the need to fight, because the body is extremely adaptive and sensitive to target loads, the correction will be noticeable.
2. Improper nutrition. Often the characteristic feature of fat deposits on the hips is their abdominal nature. It is not always reasonable to significantly reduce the caloric intake, efforts should be concentrated when performing certain high-intensity exercises.
3. Parallel treatment of detected abnormalities in the body's activities, such as high blood sugar, hormonal changes. The doctor and the trainer in this case should work together, adjusting the program and carrying out regular monitoring of the state of health.

Warm-up exercises

Do not underestimate this procedure. This mistake is often made by newcomers who are not familiar with the principles of building a training and the characteristics of the human body.

Why it is so important to do a warm-up before the main occupation:

1. The body goes out of tranquility. The body temperature, pressure due to the acceleration of blood circulation, which will allow to cope with the upcoming load, increases.
2. Increases muscle performance. Blood flow contributes to the supply of tissues with sufficient oxygen and necessary substances.
3. With a slight increase in body temperature and more blood flow, muscles become more elastic. Reduced risk of sprains and other injuries.

Warm up for 10-15 minutes. This time is enough to warm up the muscles. Warming up techniques may differ from each other based on personal preferences or coach suggestions. However, the principle remains the same.

Prepare for the main classes in the following ways:

1. Run. Speed ​​and intensity are chosen individually, depending on physical fitness. With weak training, you can run alternating with walking. It is important that after 15 minutes there was a slight oxygen starvation, and the pulse was in the range of 130-150 beats per minute.
2. Training apparatus. In any fitness room there are similar devices. It can be: exercise bike, treadmill, "ski".
3. Dancing. Many famous fitness instructors in the past were professional ballet dancers, members of show groups. There is a lot of potential and positive in the dance, so many coaches rightly consider dance exercises as the best way to warm up for women.
4. A set of aerobic exercises. Running on the spot, jumping, a set of exercises with the slopes, half-seats - a great way to warm up yourself before training. Often performed to the music that makes him a dance.
5. Stretching An important stage of warm-up. Often it is called the English term "stretching", which, incidentally, is already a separate direction. Stretching helps to prepare the muscles and ligaments for the upcoming load.

An equally important stage of training is a similar warm-up procedure at the end of the session. She should not be neglected. Sometimes this stage is called a hitch. It is performed on the same principles as the warm-up, but with shorter duration and intensity. After spending 5-10 minutes after the main part of the class, the practitioner relieves muscle tension, a prolonged period of high blood flow will remove lactic acid and other substances from the body’s tissues, which will speed up recovery and prevent pain.

Exercises for losing weight on the inside

The general principle of practicing hip correction is exercise intensity. Only at the beginning of the classes, when the body is not yet ready to withstand the full load, can we relax in the number of movements and approaches. It is recommended in the first week to do one approach of each exercise. The number of repetitions in the approach is at least 15. Each week one approach is added. The body adapts to the load, minimizes muscle pain after exercise. After passing the preparatory stage, the athlete must withstand 3-5 sets of 20-30 repetitions each with a break of 1-2 minutes.

There are not so many target movements for this part of the legs, so they should be done with special attention, technically correct. It is important to feel that it is the muscles of the inside of the leg that work.

The load is achieved by the following exercises:

1. Squatting with legs wide apart. The movements resemble the pose of a sumo wrestler, which is why they are called so sometimes.
2. Exercises with the ball. The auxiliary object is chosen large enough, preferably with a diameter of more than 50 cm, with a compression range of at least 10-15 cm. While lying on the back, the ball is fixed with the knees and it is compressed with effort.
3. Squatting with the ball. In this exercise, the subject is held, straining the muscles, in the area of ​​the knees. Squats are performed in this position.
4. Plieu. Ballet exercise, which effectively affects the inner thigh, calf muscles.
5. Mahi. Performed lying on the side of the foot below. The movement is not wide, so you can perform it in a slightly larger number. With good physical fitness, you can do it up to 50 times.

Aerobic workouts of high intensity are good for reducing the fat deposits of the inner part of the legs. For example, jumps with a change in the reference position. When landing, the stops are alternately positioned side by side, shoulder-width apart, in a wide way, crosswise.

Exercises for losing weight from the outside

This muscle group is well trained. Exercises are effective and easy to perform. Experienced trainers recommend mentally focusing on the task when performing target exercises.

1. Squats. A universal exercise that acts effectively on all muscle groups of the legs, buttocks of the back. Feet shoulder width apart. Hands stretched out in front of you or in the castle behind your head.
2. Poluprised. It differs from the previous exercise in that the body does not reach the anchor point below. When performing it is not recommended to linger in the up position. During the whole approach, the muscles are in tension, which creates conditions for effective influence on the "ears."
3. Lunges. Alternately, each leg takes a step forward with a squat and knee touching the floor. There are straight lunge and cross. They differ in that in the first case, the leg moves straight ahead of itself, and in the second case, it is made to move beyond the conventional line passing under the foot of the supporting leg.
4. Mahi. Performed from two starting positions. The first - lying on its side, foot, which is located on top. The second is standing, with hip abduction to the side.

When doing the exercises, keep your back straight. During each approach, you should adjust the movement so that the outer part of the thigh felt the load.

Exercises for buttocks and legs

Many women are unhappy with the shape of the buttocks.

To improve muscle tone, get rid of cellulite, unpleasant folds, you can perform the following exercises:

1. Squats. The movement is deep, reaching the lowest point. It works out not only the gluteus, but all the other leg muscles.
2. Lunges. For maximum load, you can lean forward slightly, stretching the gluteal muscles and providing the maximum range of motion.
3. Mahi. They make them lying on their stomachs and standing, moving their legs back. It is important to control the nature of the movements and feel the position when the load on the desired muscle is maximum.

Buttocks actively respond to intensive training. Sports dancing, exercise bike, jumping - this is what is necessary to complement any exercise, when it is necessary to make this part of the body elastic and beautiful.

Clothing and shoes for practice

The choice of training form is done primarily on the basis of their fitness. It is not recommended to do the exercises barefoot or in slippers. The foot should be well fixed, resting on the sole. This will protect against injuries and sprains. In addition, working with weights carries additional risks for the foot.

Clothing must meet the following requirements:

1. Natural or some types of synthetic fabrics with high hygroscopicity, absorbing sweat.
2. The form must be in size. Large clothes will interfere with the exercises, small-constrain movements.
3. There should not be tight gum. Often in sports form the double principle of fixation is used - a soft elastic band plus a cord, a band, which are tied in a knot for the exact size of the figure.
4. Bandages. With intensive training, sweat is abundantly released, so experienced athletes use a wide band for the head, which absorbs the liquid, preventing it from flowing into her eyes. Sometimes armbands are used that allow the palms to remain dry when working with weights.
5. The belt. With back problems, significant loads involved are recommended to use them. You can use the professional belt weightlifter, which is designed specifically for these purposes.

For classes it is better to buy sportswear in a specialty store. It fully meets all requirements, it is pleasant for the body, not allergenic, it can withstand the effects of sweat and repeated washing, without losing appearance.

Coaches Tips

Whatever program of study is chosen, the general principles remain the same. All the coaches are talking about this.

An experienced instructor is trying to convey to the student the following rules:

• classes should be regular;
• it is desirable to conduct training at the same time;
• strictly adhere to sleep and nutrition;
• during training, be able to prepare yourself psychologically, have a positive attitude, feel the joy of movement;
• exercises to perform technically correctly for their effective impact on the body;
• Before the main part of the classes, it is necessary to warm up and stretch, and after that - a few soothing exercises. It is advisable immediately after the workout to take a shower and if possible get a light massage.

Results are not achieved immediately. Classes, sleep and nutrition should be a way of life. Periodic trips to the hall, rare self-study at home will not benefit. Drug medications, muscle stimulators provide only local results, and for weight loss, legs and girls need cardio and aerobic exercises.

Noticeable successes are observed in the first month of classes, but full-fledged workloads of a target destination begin after six months of regular training. It is believed that the muscular frame is fully formed in 7 months.

A good trainer requires the student to submit a medical examination report and a transcript of the tests. A licensed specialist is trained and is able, based on medical indications, to build an occupation strategy that takes into account the characteristics of the organism. When practicing at home, it is recommended to consult a professional instructor and a doctor. Self-diagnostics in this case is a bad idea.

Watch the video: Slimming Down the Legs With Cycling : Exercising at the Gym (May 2024).