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 magic pills, fasting or cling film, then you have chosen the right path. In this article I will tell you how to make your legs the dream of any man with the help of exercises.
So, we will talk about what exercises you should do to lose weight in your legs.
How should you train to lose weight on your legs?
Training is always difficult. Eating fat is easy, but losing it is always difficult.
If it's easy for you in training, then you're doing something wrong and your fat legs will stay with you until the end of your day.
For starters, 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 being a princess.
You need to practice regularly. One workout per millennium won't make you slim, I hope you understand this.
Many girls are afraid to lift barbells and dumbbells and, in general, anything heavier than their smartphone, citing the fact that they will become masculine Amazons. I assure you, this is absolutely not true. To be a man, you really have to have balls. Because with women's testosterone levels, your chances of pumping are negligible.
So we set aside all fears and took heavy dumbbells in our hands and started pumping the legs of our dreams.
Train 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 will be perfect. For good results, you have to go a long way, which can take more than a year. So I hope you have patience and strength.
Does squatting help?
Squats are the most popular fat burner and exercise of all time.
In Paleolithic times, women squatted in their caves while their husbands hunted mammoths. Therefore, you should not ignore 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 spent doing the work. Therefore,fat will burn faster.
You can squat in different ways, for example, with dumbbells, or with a barbell on your shoulders, or even in a machine. But I recommend using less exercise machines and doing squats with free weights to lose weight; it's harder, but more effective.
And again, don't be afraid to use weights, they won't make you a muscular man the size of a skyscraper. On the other hand, this way you will try harder, so more energy will be spent 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 squat 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 down a million more times.
You need to do a lot of squats. If it's hard for you, it means you're doing everything right. If you can no longer squat, then squat five more times. These five squats will be the most beneficial. Learn to overcome your laziness and you will achieve success.
But the squat is not the only exercise in training to lose weight on the legs and thighs. I will tell you about the others a little later.
Cardio exercises
An important part of your workout to lose weight in your legs and thighs is cardio. It can be added anywhere, for example, in the morning before work or school, or in the evening, or after training.
I recommend doing cardioon days when you don't have trainingat the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on the treadmill or just outside;
- exercise bike;
- steppers;
- jump rope;
- in the swimming pool.
Run and walk
I consider this option one of the most effective and interesting ways. You don't have to do this at the gym, you can just go outside.
The route can be built through the park, the shore of the reservoir, or just through some beautiful places. This training will take placenot only fast, but also interesting.
But you have to be careful with running. If you already have problems with your back or knees, then I do not advise you to run. If you don't have such a problem, first buy special shoes, learn to run properly, and then rush like the wind. Better, of course, is to go on a special rubber track. This way your joints will definitely be safe.
Does an exercise bike help you lose weight on your legs?
It definitely helps. If you have a regular bike, then you can also go around the whole city and see many new places. If this is not possible, then an exercise bike at the gym or at your home would also be a good option.
Stepper training
Not a bad thing either, thoughjust not that little thing with the pedals. Personally, I don't think it's useful.
You will probably burn some calories, but it will be such a small amount that it is funny to voice it.
It is better to use orbitrek orordinary stairs. It will be more effective.
But I also want to warn you that from such a burdencalves can be pumped. If you have a tendency to have large calves, then it is better to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories faster than your fridge is empty. But be prepared for the fact that after 5 minutes you jumpthe calf will burn like hell.
Fat is burned efficiently, but it will not last long, so I still recommend choosing jogging at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some say it doesn't work, while others vote with both hands that you need to swim to lose weight.
I would agree with both sides. It all depends on the person. I'm like that guyDevoted 8 years of his life to swimming, I can say that it is very difficult. But to make it difficult for you, you can not swim in dog style, but adhere to the correct technique.
Going to the bottom like a rock is not the right technique, so if you don't know how to swim, it's better not to go to the pool.
Mostenergy and weight intensive style- this is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I would give the next preference to freestyle - freestyle, also heavy. If you swim fast, then after 50-100 meters you will feel tired.
Then I will highlightcrouch on your back, this is not a heavy style, but it also burns calories well. But you have to swim not so that you have time to see the pattern on the tiles on the ceiling, but so that you dream about how to swim to the end and not die.
The chest stroke is about the same. Grandma likes to swim this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it is difficult for them, after all, their age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
To lose weight,you have 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 looks a bit strange, but in fact, if you practice walking in place correctly and often, you will get slim and toned legs.
To avoid confusion on the part of passers-by, I recommend doing this type of cardio 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 about the other muscles.
In addition, the same back exercise, for example, also requires quite a lot of energy. And as we already know, energy consumption is the real way to burn fat that everyone hates.
To ensure that your legs are not only thin, but also toned, I would like to highlight the following exercises.
Squatting
I already talked about them a little higher, so I will say it briefly. Squats should be your best friend, your sister, brother, mother and father. This exercise is one of the bestnot only to slim the legs, but alsopump your butt. And men like tight butts.
Lunges
There are endless options for doing this exercise.
They can be done on the spot and in motion, with or without stepping back, simple and diagonal, with legs suspended and a million other options.
The only thing to remember isemphasis should always be on the heeland there should be a right angle at the knees.
Press Platform Legs
Basically, an exercise similar to squats. Many who have problems with the spine replace it with squats, because the load on the spine is minimal. Here you can play with the placement of your feet. Place your feet wider - you use more of the surface of the inner thighs, place them narrower - the outer ones, you can also place your feet on the very top of the platform and pump your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, only here the barbell is not on the shoulders, but in the hands and you need to pick it up from the floor.
Foot placement affects the working muscles in the same way as foot placement in the platform press.
Romanian deadlifts and deadlifts differ from classic deadlifts and sumo deadlifts because here our legs are more upright and we work mainly on the hamstrings and buttocks.
thisthe most effective exerciseto lose weight in the legs. They fall under the category of basic training. There are also isolation exercises, which I will discuss below.
All of the above exercises can be done at any gym. If you've only seen gyms in pictures before, I recommend you start working out with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwaysclose only one muscle, so such exercise is not entirely suitable for weight loss. To lose weight, you need to use as many muscles as possible to burn as many calories as possible.
Isolation exercises included:
- Take the leg back and to the side. You can do it in the simulator and with free weights, for example, with weights placed on your feet, you can also use an expander. This exercise trains the gluteal muscles.
- Abduction and leg abduction in the simulator. The information involves the adductor muscles of the thigh, and the gluteal joint.
- Leg extension and flexion in the simulator. Curls work the hamstrings and some calf muscles. I usually do not recommend girls to use extensions, because these muscles receive enough load from basic exercises.
- Gluteal bridge. This exercise is more of a basic exercise, as it trains the legs, butt, back muscles and even the stomach. But the energy consumption in this exercise is much lower than what I listed in the previous section.
In short, if you only do leg swings at home, they are unlikely to help you lose weight (unless of course you do them 24/7). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your body. "
Stretching to slim the legs
Stretching isn't exactly ideal for losing weight in your legs, howeveroverall it's a very good thing.
After training, it is also a good idea to do a short cool down in the form of stretching, but not too intense.
Lifting weights clogs your muscles and eventually you can turn into Pinocchio, you'll just be made of wood.
So don't try to lose weight on your legs with stretches, but make sure you use them in your training,so that your legs are slim and graceful.
How fast are the results?
And again I want to note that nothing happens quickly, you have to work hard every day to see at least some changes.
Changing your body is a long and difficult process, so if you think that in a week you will be a goddess, then you can take out the ice cream from your stash now.
A few words about nutrition
Speaking of ice cream. Just exercising to lose weight will not be enough; for this you also need to eat properly. It is necessary to exclude as much as possible all fried, sweet, flour andstop overeating at night.
Eat more often, but eat less. But you don't have to starve either. For a full workout, your body needs energy, which you get from food. Therefore, stock up on breasts, buckwheat and go to the legs of your dreams.
Conclusion
In the end, I would like to say that you have finished reading this article. You are one step closer to the results. If you follow all the tips I have explained here, then in a year all your friends will be jealous of your slender legs. And I wish you the best of luck, I hope everything goes well for you.