If you are interested in the question of how to lose weight in your legs with the help of exercise, 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 to make your legs every man's dream with the help of training.
So, we will talk about what exercises you should do to lose weight in your legs.
How should you train to lose weight in your legs?
Training is always hard. It's easy to eat fat, but getting rid of it is always difficult.
If you find it easy to train, then you are doing something wrong and your fat legs will remain with you until the end of your days.
To start, you shouldOvercome laziness and stop feeling sorry for yourself.. Only princesses feel sorry for themselves and I have yet to see a single princess with thick legs. So let's run into the hall and start becoming a princess.
You need to train regularly. One workout per millennium will not make you lose weight, I hope you understand that.
Many girls are afraid to lift weights, dumbbells and, in general, anything that weighs more than their smartphone, claiming that they will become male Amazons. I assure you that this is not entirely true. To be a man, you literally have to have guts. Because with a woman's testosterone levels, her chances of pumping from her are negligible.
Therefore, we put aside all fears, take a heavy dumbbell in our hands and start moving the legs of our dreams.
Work out at the gym 2-3 times a week for about 1-1. 5 hours and your thighs will be more toned in a month. But this does not mean that in a month they become perfect. To obtain a good result it is necessary to go a long way, which can take more than a year. That's why I wish you to have patience and strength.
Do squats help?
Squats are the most popular fat burners and exercises of all time.
In the Paleolithic, women did squats in their 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 the work, the more calories will be expended to do the work. That's why,fat will burn faster.
You can do squats in different ways, for example, with dumbbells, with a barbell on your shoulders or even on machines. But I recommend using fewer exercise machines and doing squats with free weights to lose weight, it is more difficult, but more effective.
And again, don't be afraid to use weights, you won't become a man with muscles the size of a skyscraper. On the contrary, this way you will put in more effort, so more energy will be expended and, as a result, more fat will be burned.
And if you feel hard after three squats and you think that's enough, thenstand in front of the mirror and crouch there. Every time you want to stop and sit on the couch, look at your legs in the mirror. This will motivate you to sit a million more times.
You have to do a lot of squats. If you find it difficult, it means you are doing everything right. If you can't do squats anymore, do them five more times. These five squats will be the most beneficial. Learn to overcome your laziness and you will achieve success.
But squats are not the only training exercise to lose weight in your legs and thighs. I will tell you about the rest a little later.
Cardio workout
An integral part of your training to lose weight in your legs and thighs is cardio. They can be added anywhere, for example in the morning before work or school, in the evening or after training.
I recommend doing cardioon the days you don't have trainingin the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or just outdoors;
- stationary bicycle;
- Step by Step;
- jump the rope;
- in a pool.
Run and walk
I consider this option to be one of the most effective and interesting ways. You don't have to do this in the gym, you can just go outside.
The route can be built through a park, the shore of a reservoir, or just through some pretty places. This training will take placenot only fast, but also interesting.
But you have to be careful when running. If you already have back or knee problems, I don't recommend running. If you do not have such problems, first buy special shoes, learn to run correctly and only then run like the wind. Even better, of course, would be to go on a special rubber-covered track. This way your joints will definitely be safe.
Does the stationary bike help you lose weight in your legs?
It definitely helps. If you have a normal bike, you can even ride around the entire city and see many new places. If this is not possible, a stationary bike at the gym or at home would also be a good option.
Step by step training
It's not bad either, butBut not that miniature thing with pedals.. Personally I find it useless.
You'll probably burn some calories, but it will be such a small amount that it's funny to even say it.
Better use orbitrek oran ordinary staircase. It will be much more effective.
But I would also like to warn you that such burdenscalves can be inflated. If you are predisposed to having huge calves, it is best to avoid this type of cardio.
jump the rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories even faster than your refrigerator empties. But be prepared for the fact that after 5 minutes of jumping yourThe calves will burn like hell..
Fat burns efficiently, but it won't last long, so I recommend choosing to run at a moderate pace.
Swim
There is a lot of controversy about swimming. Some say it is ineffective, while others vote with both hands that swimming is necessary to lose weight.
I will agree with both sides. It all depends on the person. I'm like a boy whoHe dedicated 8 years of his life to swimmingI can say that it is very difficult. But to make it difficult for you, you should not swim doggy style, but 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.
Mostheavy and energy-consuming style- this is butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give the next priority to the freestyle: the freestyle, also a heavy style. If you swim fast, after 50-100 meters you will already feel tired.
Then I will highlightreverse, this is not such a heavy style, but it also burns calories well. But you need to swim not to have time to look at the pattern of the roof tiles, but to dream about how to swim to the end and not die.
The breaststroke is more or less the same. Grandmas love to swim this style. They usually swim slowly and measuredly, observing the entire perimeter of the pool. Of course I can understand them, it's hard for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
Lose weight,you need to make an effort, if you don't do this, the fat won't go anywhere.
walking in place
Suddenly, right? But don't worry, it seems a little strange, but in fact, if you practice walking correctly and frequently on the spot, you will soon get slim and toned legs.
To avoid confusion from passersby, I recommend doing this type of cardio at home.
Exercises to lose weight in the gym.
To begin with, I want to say that doing leg exercises is, of course, good, but alsodon't forget the other muscles.
In addition, exercises on the same back, for example, also require a lot of energy. And as we have already discovered, energy consumption is the true way to burn everyone's hated fat.
To keep your legs not only slim, but also toned, I want to highlight the following exercises.
squats
I already talked about them a little above, so I'll say it briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the best.not only to slim your legs, but alsopumping your buttocks. And men love toned buttocks.
Lunges
There are infinite options to perform this exercise.
They can be done both on the spot and in motion, with or without a step back, simple and diagonal, with the leg suspended and a million other options.
The only and most important thing you must remember isthe emphasis should always be on the heeland there should be a right angle at the knee.
Platform leg press
In principle, an exercise similar to squats. Many of those who have a problem with the spine replace them with squats, since the load on the spine is minimal. Here you can play with the placement of your feet. Widen your legs (use more of the inner surface of the thigh, make it narrower), the outer one, you can even place your feet on top of the platform and lift your hamstrings.
Deadlift, deadlift, Romanian deadlift
The deadlift can be classic (narrow-legged stance) or sumo (wide-legged stance). The movement is also reminiscent of squats, only here the bar is not on the shoulders, but in the hands and you have to lift it off the ground.
Leg placement affects working muscles similar to leg placement on a platform press.
The deadlift and the Romanian deadlift differ from the classic deadlift and the sumo deadlift in that here our legs are straighter and we mainly work the hamstrings and glutes.
Thisthe most effective exercisesto lose weight in the legs. They fall into 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 have only seen the gym in pictures until now, I recommend that you start training with a trainer.
How effective are leg movements and other isolation exercises?
Isolation exercises are almost alwayscover only one muscle, so these exercises are not entirely suitable for losing weight. To lose weight, you need to use as many muscles as possible to burn as many calories as possible.
Isolation exercises include:
- Bringing the leg back and to the side. You can do them both on simulators and with free weights, for example, with weights that are placed on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Abduction and abduction of legs in the simulator. The information involves the thigh adductor muscle and gluteal extension.
- Extension and flexion of legs in the simulator. Curls work the hamstrings and some calf muscles. I generally do not recommend girls to use extensions, since these muscles receive enough load from basic exercises.
- Glute bridge. This exercise is more of a basic exercise, as it works the legs, glutes, back muscles and even the abs. But the energy consumption in this exercise is significantly less than the ones I listed in the previous section.
In short, if you just 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 goal of "losing weight" changes to the goal of "shaping your figure. "
Stretch to lose weight legs
Stretching is not very suitable for losing weight in the legs, butoverall it's a very good thing.
After training, it would also be a good idea to do a brief cool down in the form of stretching, but not too intense.
Lifting weights clogs your muscles and over time you can turn into Pinocchio, you will just be made of wood.
Therefore, don't try to lose weight in your legs with stretches, but be sure to use them in your workouts.so that your legs are slender and graceful.
How fast will the result be?
And again I want to point out that nothing happens quickly, you need to work hard every day to see at least some changes.
Transforming your body is a long and difficult process, so if you think that in a week you will become a goddess, then you can take out the ice cream from your stash right now.
A few words about nutrition.
Speaking of ice cream. It will not be enough to exercise to lose weight; this also requires eating well. It is necessary to exclude as much as possible everything fried, sweet, flour andstop overeating at night.
Eat more often, but eat less. But you don't need to go hungry either. For a complete workout, your body needs energy, which it gets from food. Therefore, stock up on brisket, buckwheat and go for the legs of your dreams.
Conclusion
In the end, I want to say that you are already congratulated for reading this article. You are one step closer to the result. If you follow all the tips I described here, in a year all your friends will be jealous of your slim legs. And I wish you good luck, I hope everything turns out well for you.