Many women begin to work on themselves with exercises on the upper body and problem areas. Often they forget about the legs, which negatively affects the general view. To study this zone, it is not necessary to go to the gym, it is enough to regularly perform several exercises at home.
Do you need training for the beauty of the legs
A moderate amount of body fat on the legs does not always look bad. In young girls, such a figure may seem balanced. But over time, when the fatty tissue loses its elasticity, cellulite appears, which is not very attractive. Well developed muscles and a thin fatty layer guarantee the legs a much greater beauty.
To achieve this, it is necessary to engage in sports exercises. Beautiful slender legs are often formed by those who have been involved in sports since childhood. But if this is not the case, then to improve shape, to get rid of fat and cellulite on the legs, you can use special workouts that will suit women at any age.
Features of the load for different body types
Good legs will look if they are as tight as possible with prominent muscles and minimal amount of fat. To achieve this, different girls will need to put different efforts. This is due to the fact that the amount of subcutaneous fat or muscle in all is not the same:
Most - the main problem is excess fat mass. They need to spend more time on aerobic exercise (cardio). The exercise bike, orbitrek or treadmill (running) is most suitable for this purpose.- Exercises with dumbbells are suitable for both reducing the volume, and for pumping muscle mass. The difference is that if necessary, reduce the amount of fat should be done more approaches with an increased number of repetitions.
- Muscle mass is pumped by increasing the weight lifted, and the number of approaches and repetitions decreases. It is considered that it is most effective to do 10-15 repetitions, 3-4 approaches, using the maximum possible weight.
Most - the main problem is excess fat mass. They need to spend more time on aerobic exercise (cardio). The exercise bike, orbitrek or treadmill (running) is most suitable for this purpose.It should be remembered that the daily repetition of exercises for the legs is not recommended. Muscles need to be given two days to recover. Optimal repetition 2 times a week.
You should not try to pump up thin legs, if they look contrast in comparison with a massive top. This happens in a woman with an “inverted triangle” or “apple” figure. In this case, you need to focus on reducing body fat, limiting nutrition and doing cardio.
Exercises with dumbbells will help to correct the shape of the legs, if they have a poorly developed muscular frame. Such training helps to achieve the desired shape by increasing muscle mass.
Excessive leg volume due to fat deposits or bulky muscles. If there is a lot of fat (there are rollers above the knees, ears on the hips), then it is necessary to remove it. A set of exercises involves working out any muscles, since it is impossible to lose weight locally. This is done by:
- normalization of the diet;
- reduce the amount of harmful and fatty foods, servings;
- increasing water consumption;
- increase physical activity.
Exercise is aimed at strengthening the muscles, without increasing the volume. If the amount of fat is small and the legs remain bulky, the cause is high force loads or genetics. The solution to the problem is to work out the case and the hands so that they correspond to the powerful bottom.
Leg exercises
The most effective for from this category are the following.
Standard squat
Starting position - the foot parallel to the floor, back straight. Slowly crouching, you need to keep track of your knees, they should be at the level of socks. The pelvis should be lowered until a right angle forms.
The load extends to the quadriceps and biceps muscle of the thigh. Basic exercise, one of the most effective for the muscles of the legs.
Classic lunge forward
Starting position - legs bent at the knees at an angle of 90 degrees. Front working, weight is transferred to it. The back supports the knee so that it does not touch the floor. The body remains straight, the knee of the front leg does not go beyond the sock. Develops the quadriceps and gluteus muscle.
Hip extension
Starting position - emphasis prone. You need to put your hands on your elbows, your legs on your knees, straighten your back and draw your belly. Bent at a right angle to understand the leg up to a straight line of the thigh with the body.
The knee drops to the floor without a punch. It is better to perform the exercise on the mat. Works biceps femoris and large gluteus.
Dumbbell exercises
Such exercises provide an opportunity not only to strengthen the muscles, but also to increase the volume. It is necessary to choose the right weight weighting. It should be such that it was possible to perform no more than 8-10 repetitions.
As the muscles get stronger, you need to increase the weight of the dumbbells, so that you can’t do more than 8-10 repetitions.
The lesson to begin with warming up (rotational exercises in the joints). Stretch finish. The following exercises are most effectively working on the leg muscles.
Plie with dumbbells
The inner thigh works. Legs are placed as widely as possible, feet toes out, in the hands of the weighting agent.
Squat is necessary until the hips are in a horizontal position; you cannot fall below this position. At the lowest point felt a strong tension. From this position you should push off your heels and slowly straighten your legs.
Lumbar attacks
Developing the back of the thigh. Become straight, in the hands of dumbbells, arms down forward. Step forward as far as possible, for stability between the feet should be a distance, they are not on the same line. The toe of the front foot is turned inward.
The width of the step should correspond to the fact that in the lower position the thigh should be parallel to the floor and form a right angle with the shin. Bend down, lowering the dumbbells as low as possible, without reaching the floor.
It is impossible to round the back, it should be straight at all stages. The knees may be slightly bent, the pelvis is retracted as far as possible. Upon reaching the limiting inclination, it is necessary to squeeze the gluteus muscle for a few seconds, this increases the tension of the back of the thigh.
Shin work
Pumping caviar is quite difficult, the muscles of this area are accustomed to loads. Therefore, the effect is observed later, with regular loads. Dumbbells and a rectangular height, 7-8 cm thick, are necessary for the exercise.
Become straight, put heels on the floor, toe on the platform. Knees relaxed, slightly bent. Leaving a vertical position, it is necessary to rise as high as possible and descend until the heel touches the floor. In the upper position, linger for a few seconds.
Connecting and spreading the heels can increase the load on the outer or inner part of the muscles. Internal is worked out with unfolded socks. Exercise perform 4-5 approaches.
How to eat before and after exercise
Before training, you need to eliminate fats. They contribute to the deterioration of the stomach and slows down the metabolism. If fat cannot be completely eliminated, it is necessary to reduce their amount to 3 g.
Proteins and carbohydrates are permitted. The first are a source of amino acids for muscles, the second - allow the body to supply the right amount of energy.
The main task during training is to replenish the body with fluid. Its effectiveness falls already at two percent dehydration. It is necessary to focus not on the feeling of thirst, intensive training suppresses the work of receptors in the throat and the gastrointestinal tract. The desire to drink can be observed with significant dehydration in the body.
You should immediately drink water if you experience the following symptoms:
- dizziness;
- disorientation;
- headache;
- dry mouth;
- dry lips;
- irritation,
- fatigue.
Before starting a workout, drink a glass of water and drink a little every 15-20 minutes during the session. With a lesson duration of more than an hour, you must add sports drinks.
Trainers do not recommend to abstain from food for 2 hours. Such a strategy will help to lose some fat, but will never help pump muscles. It is necessary to consume fast carbohydrates in liquid form. It helps to achieve a surge in insulin, which helps strengthen muscle mass.
For this passes cranberry or grape juice. They have a significant glucose to fructose ratio. It is necessary to consume about a gram of carbohydrates for each kilogram of the desired weight. At the same time a glass of grape juice contains 38 g, and cranberry 31 g.
In the first hour after exercise, you should choose protein foods. The portion is defined as follows - fits in the palm of your hand. This will also contribute to the growth of muscle mass.
Voltage drop
Any training should end in a hitch. The best exercise for this stretching exercises. You can perform the following complex:
- While sitting, tilt the body forward, hug the ankles, stand still for 10-15 seconds.
- Alternately tilting his legs on a chair and reach out with his hands to the heel.
Athlete Tips
During workouts it is imperative to eat properly and follow the drinking regime. Without this result will not be achieved. Classes should be systematic. Only by following these recommendations you can achieve the desired result.
It should be understood that it can not be achieved quickly. The first noticeable changes appear only after several weeks of classes.
Each workout must begin with warming up the muscles. This may be a 10-minute run or aerobics classes. It is recommended to supplement strength training with periodic cardiovascular exercise.
