If you are interested in the question of how to lose weight in the legs with exercise, and not with miracle pills, fasting or cling film, then you have chosen the right path. In this article, I will tell you how to turn your legs into any man's dream with the help of exercise.
So, we will talk about what exercises you need to do to lose weight in your legs.
How should I exercise to lose weight in my legs?
Training is always difficult. Eating fat is easy but getting rid of it is always difficult.
If your workout is easy then you're doing something wrong and your fat legs will stay with you for the rest of the day.
For starters, you shouldOvercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I have never seen a princess with thick legs. So run into the hall and start being a princess.
You need to practice regularly. One workout per millennium will not make you slim, I hope you understand this.
Many girls are afraid to lift barbells, barbells, and generally anything heavier than their smartphones, on the grounds that they will become masculine Amazons. I assure you, this is absolutely not true. As a man, you literally have to have balls. Because with women's testosterone levels, your chances of gaining muscle are negligible.
So we put aside all our fears and take a heavy dumbbell in our hands and start working out the legs of our dreams.
Hit the gym 2-3 times a week for about 1-1. 5 hours and your thighs will be firmer in a month. But this does not mean that in a month they will become perfect. To get good results, you need to go a long way, it can take more than a year. So I hope you have patience and strength.
Do squats help?
Squats are the most popular fat burning and fitness exercise of all time.
Back in the Paleolithic period, women squatted in caves while their husbands 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 work, the more calories burned to do the work. From now on,Fat will burn faster.
You can squat in a variety of ways, such as with dumbbells, or with a barbell on your shoulders, or even on a machine. But I recommend you use less machines and do squats with free weights to lose weight, this is more difficult but more effective.
And again, don't be afraid to use weights, it won't make you a man with muscles as big as a skyscraper. On the contrary, this way you will make more effort, spend more energy and as a result, more fat will be burned.
And if you feel stuck after three squats and you think that's enough, wellStand in front of the mirror and squat there. Every time you want to stop and sit on the sofa, look at your feet in the mirror. This will motivate you to sit down a million more times.
You have to practice squats a lot. If it's difficult for you, it means you're doing things right. If you can't squat anymore, squat five more times. These five squats will be most beneficial. Learn to overcome your laziness and you will achieve success.
But squats are not the only exercise to lose weight in the legs and thighs. I'll tell you about the rest later.
Cardiovascular training
An indispensable part of training to lose weight in the legs and thighs is cardiovascular exercise. They can be added anywhere, such as in the morning before work or school, in the evening or after a workout.
I recommend doing cardioon days when you don't trainin the gym, in the morning on an empty stomach.
Cardio can be done in many different ways, for example:
- on a treadmill or just outside;
- exercise bike;
- step;
- rope skipping;
- in a swimming pool.
Run and walk
I consider this option one of the most effective and interesting. You don't have to do this in the gym, you can go outside.
The route can be built through a park, the shore of a reservoir or simply through some beautiful places. This training will take placeNot only fast but also fun.
But you have to be careful when running. If you already have problems with your back or knees then I don't recommend running. If you do not have such problems, then first buy a pair of special shoes, learn to run properly and only then rush like the wind. Of course, it is even better to ride on a special rubber track. This way, your joints will definitely be safe.
Does an exercise bike help you lose weight in your legs?
It definitely helps. If you have a normal bike, you can even ride around the city and explore many new places. If this is not possible then an exercise bike at the gym or at home would also be a good option.
Step training
Not a bad thing, thoughnot the miniature thing with pedals. Personally, I find it useless.
You'll probably burn some calories, but it will be such a small number that it's funny to say.
Better to use orbital ornormal stairs. It will be much more effective.
But I also want to warn you that from such loadscalves can be pumped up. If you tend to have large calves, it is better to avoid this type of cardio.
Rope skipping
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories even faster than an empty refrigerator. But be prepared that after 5 minutes of jumpingcalves will burn like hell.
Fat is burned effectively but it won't last long so I still recommend you choose jogging 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 need to swim to lose weight.
I would agree with both sides. It all depends on people. I'm like a guyDedicated 8 years of my life to swimming, I can say that it was very difficult. But for it to be difficult for you, you must not swim doggy style but must follow the correct technique.
Going to the bottom like a rock is not the correct technique, so if you don't know how to swim, it's better not to go to the pool.
Most ofThe style is heavy and consumes a lot of energy- This is a butterfly. Even experienced swimmers (not from pilaf) cannot always maintain long distances in this style.
I would give freestyle my next priority - freestyle, which is also heavy style. If you swim fast, after 50-100 meters you will feel tired.
Then I will emphasizebackstroke, this is not a very heavy style but it also burns calories very well. But you need to swim not so that you have time to look at the patterns on the tiles on the ceiling, but so that you dream of how to swim to the end without dying.
Breaststroke swimming is similar. Grandma likes to swim this way. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, after all they are difficult because of their age. But for some reason, young, active girls who want to lose weight swim this way.
To lose weight,you need to make an effort, if you don't do this, the fat won't go anywhere.
Walk in place
Suddenly, right? But don't worry, it just looks a little strange but in fact, if you practice walking in place properly and regularly, you will very quickly have slim and toned legs.
To avoid confusion from passersby, I recommend doing this cardiovascular exercise at home.
Leg slimming exercises at the gym
To begin with, I would like to say that doing leg exercises is of course good, but alsoDon't forget the other muscles.
In addition, back exercises, for example, also require quite a lot of energy. And as we discovered, energy consumption is everyone's real path to burning off that pesky fat.
To keep your legs not only slim but also toned, I would like to highlight the following exercises.
squat
I talked about them a little higher, so I'll keep it brief. Squat should be your best friend, sister, brother, mother and father. This exercise is one of the bestnot only helps slim your legs but alsopump your butt. And men like firm butts.
Lung
There are simply endless options for performing this exercise.
They can be performed both in place and in motion, with or without backward, simple and diagonal, with dangling legs and a million other options.
The only and most important thing to remember isThe emphasis should always be on the heeland there must be a right angle at the knee.
Platform leg press
In principle, an exercise similar to squats. Many people with any problems with the spine will replace them with squats, since the load on the spine is minimal. Here you can play with the position of your feet. Place your leg wider - you use more of the inner surface of the thigh, place it narrower - on the outside you can even put your foot on the top of the platform and stretch your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg position) or sumo (wide leg position). This movement is also reminiscent of a squat, 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 muscle activity in a similar way to foot placement in a platform press.
Deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we work mainly on the hamstrings and buttocks.
Thismost effective exercisesto lose weight in the legs. They belong to the category of basic exercises. There are also isolation exercises which I will talk about below.
All of the above exercises can be done in any gym. If you've only seen gyms through photos before, I recommend you start working out with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost always doneonly covers one muscle, so such exercises are not entirely 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 included:
- Bring your legs back and to the side. You can perform them both in the simulator and with free weights, for example with weights placed on your legs, you can also use extension equipment. These exercises work the glutes.
- Leg abduction and abduction in simulation. Information regarding the adductors of the thigh and the extensors of the gluteus medius.
- Extend and flex your legs in the simulator. Curls work the hamstrings and some calf muscles. In general, I do not advise girls to use extensions because these muscles receive enough load from basic exercises.
- Butt bridge. This exercise is more like a basic exercise because it works the legs, buttocks, back muscles, and even abs. But the energy consumption in this exercise is significantly less than the exercises I listed in the previous section.
In short, if you only do leg swings at home, it's unlikely to help you lose weight (unless of course you do it 24/7). I recommend starting isolation exercises when the "weight loss" goal turns to the "body shaping" goal.
Stretching to slim down legs
Stretching is not very suitable for losing weight in the legs, butOverall it's a very good thing.
After exercising, you should also perform short relaxation exercises in the form of stretching, but not too intensely.
Lifting weights will clog your muscles and over time you may turn into Pinocchio, you will only be made of wood.
So don't try to lose weight in your legs by stretching but remember to apply it during your workout,Make your legs slim and graceful.
How fast will the results be?
And again I want to note that nothing happens quickly, you need to work hard every day to see at least some changes.
Body transformation is a long and difficult process, so if you think that in a week you will become a goddess, then you can take the cream out of your inventory now.
A few words about nutrition
Talking about ice cream. Just exercising to lose weight is not enough, to do this you also need to eat properly. It is necessary to exclude as much as possible everything fried, sweet, flour andStop eating too much at night.
Eat more often, but eat less. But you don't have to starve either. To get a full workout, your body needs the energy you get from food. So stock up on breasts, buckwheat and go for the legs of your dreams.
Conclusion
Finally, I would like to say that you have read this article very well. You are one step closer to results. If you follow all the advice I describe here, then in a year all your friends will envy your slim legs. And I wish you luck, I hope everything goes well for you.