If you are interested in the question of how to lose weight in the 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 way. In this article I will tell you how to make the legs of every man's dream with the help of training.
So, we will talk about what exercises you need to do to lose weight in your legs.
How should you exercise to lose weight on your legs?
Training is always difficult. It is easy to eat fat but it is always difficult to get rid of it.
If it's easy for you during workouts, you're doing something wrong and your fat legs will be with you for the rest of your days.
To begin with, 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 exercise regularly. One workout in a millennium will not make you thin, I hope you understand this.
Many girls are afraid to lift bars and weights and generally anything that weighs more than their smartphone, citing that they will become masculine Amazons. I assure you this is not true at all. To be a man, you literally have to have balls. Because with a woman's testosterone levels, the chances of getting pumped up are negligible.
That's why we put all fear aside and take a heavy weight in our hands and start pumping the legs of our dreams.
Work out in the gym 2-3 times a week for about 1-1. 5 hours and your thighs will be toned in a month. But this does not mean that in a month they will be perfect. To achieve good results, you have to go a long way, which can take more than a year. So I wish you to have patience and strength.
Do squats help?
Squats are the most popular fat burners and exercises of all time.
Back in ancient times, women squatted 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 perform the work. Therefore,fat burns faster.
You can support in different ways, for example with dumbbells, or with barbells on your shoulders, or even in machines. But I recommend using smaller 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, it won't turn you into a man with muscles the size of a skyscraper. On the contrary, you will work harder so that more energy is wasted and therefore more fat is burned.
And if you feel hard after three squats and you think that's enough, thenstand in front of the mirror and bow there. Every time you want to stop and sit on the sofa, 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 most helpful. Learn to overcome your laziness and you will succeed.
But squatting is not the only exercise in training to lose weight on legs and thighs. I'll tell you about the rest a little later.
Cardio training
An integral part of your workout routine 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 days when you don't have trainingin the gym, in the morning on an empty stomach.
An electrocardiogram can be performed in different ways, for example:
- on a treadmill or just outside;
- exercise bike;
- steppers;
- sip;
- in a swimming pool.
Running and walking
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 laid through a park, the shore of a reservoir or simply through several beautiful places. This training will take placenot only fast but also interesting.
But you have to be careful when running. If you already have problems with your back or knees, I do not advise you to run. If you do not have such problems, then first buy special shoes, learn to run properly, and only then rush like the wind. Even better, of course, would be to go on a special rubber track. That 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 bicycle, you can even go around the whole city and see many new places. If this is not possible, an exercise bike at the gym or at home would also be a good option.
Ladder training
Not bad either, butjust not such a small model with pedals. Personally, I find it useless.
You will probably burn some calories, but it will be such a small number that it's funny to even say it.
Better use orbitrek ornormal level. It will be much more effective.
But I also want to warn you that from such pressurecalves can be pumped up. If you're prone to massive calves, it's best to avoid this type of cardio.
Sip
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you burn calories even faster than your fridge empties. But be prepared for the fact that after 5 minutes of your jumpcalves will burn like hell.
Fat is burned efficiently, but it does not last long, so I still recommend that 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 will agree with both parties. It all depends on the person. I'm like a guy whoHe devoted 8 years of his life to swimming, I can say that it is very difficult. But in order to make it difficult for you, you must not swim dog style, but follow the correct technique.
Going to the bottom like a stone is not the right technique, so if you don't know how to swim, it's better not to go to the pool.
Mostenergy intensive and heavy style- this is a butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give freestyle the next priority - freestyle, also heavy style. If you swim fast, you will already be tired after 50-100 meters.
Then I will highlightbackstroke, this is not such a heavy style, but it also burns calories well. But you need to swim not so that you have time to look at the patterns on the tiles in the air, but so that you dream about how to swim to the end and not die.
Breaststroke is about the same. Grandmothers love to swim this style. They usually swim slowly, measuredly, looking around the pool. Of course I can understand them, it is difficult for them, after all, their age. But I don't understand why young, active girls who want to lose weight swim the same 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
All of a sudden, right? But don't worry, it just looks a little strange, but in fact, if you practice correctly and often walk in place, you will very quickly get slim and toned legs.
To avoid confusion for passers-by, I recommend doing this type of cardio at home.
Leg slimming exercises in 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, exercises on the same back, for example, also require considerable energy. And as we've already found out, energy consumption is the true way to burn everyone's hated fat.
To keep your legs not only slim, but also toned, I would like to highlight the following exercises.
Squats
I already talked about them a little louder, so I'll say it briefly. Squats should be your best friend, sister, brother, mother and father. This exercise is one of the bestnot only for slim legs, but alsoto pump in the ass. And men love a toned butt.
Lunges
There are simply endless possibilities for performing this exercise.
They can be done both on the spot and in motion, with or without stepping back, simple and diagonal, with the leg suspended and a million other options.
The one and most important thing to remember isthe focus should always be on the heeland there should be a right angle to the knee.
Platform leg press
Basically, an exercise similar to a squat. Many people who have problems with their spine replace them with squats, as the stress on the spine is minimal. Here you can play with the position of the legs. Put your feet wider - you use more of the inner surface of the thigh, put it narrower - the outer, you can even put your feet at the very top of the platform and pump up the rear.
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 your shoulders, but in your hands, and you need to take it off the floor.
Foot placement affects the working muscles in a similar way to leg placement in the platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are straighter and we mainly work the hamstrings and glutes.
Thisthe most effective exercisesfor losing weight in the legs. They fall under basic exercises. There are also isolation exercises that I will talk about below.
All the above exercises can be done in any gym. If you have only seen the gym in pictures before, I recommend that you start training with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwayscover only one muscle, so such exercises are not completely 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 includea:
- Taking the leg back and to the side. You can do them both in simulators and with free weights, for example with weights placed on the legs, you can also use extensions. These exercises work on the gluteal muscles.
- Foot amputation and amputation in the simulator. The details include the adductor muscle of the thigh and the gluteal extension.
- Leg extension and flexion in simulator. The curls work the hamstrings and part of the calf muscles. I generally don't recommend that girls use extensions, as these muscles get enough stress from core exercises.
- Gluteal bridge. This exercise is more of a core workout as it works your legs, butt, back muscles and even your abs. But the energy consumption in this exercise is significantly less than in the ones I listed in the previous section.
In short, if you only do leg swings at home, it is 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" turns into the goal of "sculpting your figure".
Stretching for slimming legs
Elastics are not very suitable for losing weight in the legs, butoverall this is a very good issue.
After exercise, it would also be good to do a short cool down in the form of stretching, but not very intense.
Lifting weights strains your muscles and over time you can turn into Pinocchio, you'll just be made of wood.
So don't try to lose weight in your legs with stretching, but be sure to use it during training,so that your legs are slim and graceful.
How fast will the result be?
And again I want to note 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 be a goddess, you can take the ice cream from your storage now.
A few words about nutrition
Speaking of ice cream. It's not enough to exercise to lose weight, you also need to eat right. It is necessary to exclude as much as possible everything fried, sweet, wheat andstop eating too much at night.
Eat more, but eat less. But you don't have to starve either. For a full workout, your body needs energy that you get from food. Therefore, stock up on breasts, buckwheat and go to the feet of your dreams.
Conclusion
Finally, I would like to say that you have already read this article well. You are one step closer to the result. If you follow all the tips I described here, all your friends will be jealous of your skinny legs in a year. And I wish you good luck, I hope everything works out for you.