Female legs are the object of male attention and observation. Accordingly, their condition, including the size of the thighs and calves, should be ideal. But what if you look in the mirror and realize that compared to the year, the legs look slightly fuller than you would like. How to lose weight in the legs and thighs? what should I do?
Three basic principles of weight loss in the legs
There are three basic principles that must be followed to lose weight on the legs.
- Perform special exercises.
- Include certain foods in the diet.
- Perform individual procedures.
A little more detail on what you need to do to lose leg weight.
1. Exercises for slimming the legs
Jump on the rope
The calves of the legs are seriously strengthened during this exercise. Therefore, to the question: "How to lose weight in calves? ", The answer will be simple: "Jump on the rope! ". Jumping also helps to improve blood circulation and consequently burn excess fat. You should start the day with no more than 30 jumps on two legs. Gradually, the number of jumps can be increased and diversified through their rope forward, backward, alternately on each leg, and so on. Sh. However, do not overdo it. In the future, 50 jumps a day will be enough.
Sit down
Daily squats can help you lose weight on your legs and thighs. This exercise is less effective for weight loss on the ankles, but will bring better results in reducing thigh volume. To achieve significant results, you should sit down at least 100 times a day. But attention! ! ! ! You can not do so many sessions at once! This can damage the cartilage of the joints, causing them to wear out. In this case the knee joints are at risk of serious injury. Exercise should be done in small portions throughout the day. For example, all 100 sessions per day can be divided into 5-10 times for 20-10 sessions, respectively. In this case the articular cartilage will not be overloaded and the effect will be fully achieved.
By the way, the exercise "sitting" can be replaced by climbing the stairs. It is enough to go up to the fourteenth floor several times a day, go back down and you can skip the sitting!
Small power load
To increase the effectiveness of weight loss you can perform the following strength training aimed at loading the thigh muscles. Starting position, lying on your stomach, arms outstretched along the body, legs together. First, slowly raise one leg as high as possible. We count to 10 and if it comes out to us, then to 20, then we also slowly lower the leg. We agree on the starting position. Then we do the same with the second leg. Then we rest, we lie down in the initial state. We also count to 10-20 during the holidays. Then repeat the exercise again in turn for each leg. We do the exercise at least 5 times. However, you do not need to over-indulge in the power load of the legs, otherwise, despite the intense burning of adipose tissue, due to the increase in muscle mass, the legs will still look quite massive.
By the way, exercise "bike" helps to build less muscle, but more intense burning of fat in the legs.
Pedal spin
An exercise bike can be performed while lying on the bed. To do this, simply lie on your back, lift your legs up and down. . . lets go! By the way, if possible, then the impromptu, imaginary, bike can be replaced with a completely real exercise bike. In any case, you need to "go" slowly. The key is not speed, but effort! "In this case, it is more relevant than ever!
All of the above exercises will help you achieve the desired result if you perform them systematically. However, you should not expect an instant effect.
But how to quickly lose weight in the legs? For example, an important event is expected in the near future, where I very much want to show myself in all its glory! Let's try to straighten our legs in just one week.
For the fastest results, in addition to exercise, you will need to follow a special diet.
2. Include certain foods in the diet
Loss of legs is facilitated by the use of the following beverages: milk, tea without sugar (black or green), milk tea. Milk tea is actually green tea with boiled milk and honey added for a while. Also, consuming at least two liters of mineral water a day and any juice, except grape juice, also helps to reduce the volume of the legs.
Recommended foods for slimming legs: low-fat cottage cheese, any fruit, jacket potatoes, boiled chicken (preferably boiled chicken breast).
Of course, you should avoid fatty, high-calorie foods. It is better to stop for a week only on the specified products, and then you will like the result. These foods can be combined in different proportions and combined to your taste.
3. Perform individual procedures
You should not neglect massage and body wrapping. The fact is that the massage helps to relax the muscles, while the packaging helps to warm them up. The joint effect of these procedures leads to intense fat burning and as a result - weight loss of the legs.
In addition to following all the rules, it should also be borne in mind that the legs sometimes seem to be fuller than they actually are, not because of an excess of fatty tissue, but because of swelling. This usually applies to people who have a "sedentary job". In this case, normal walking will come to the rescue. And the more you walk the better. Walking helps not only to maintain the tone of the legs, but also to improve and strengthen the body as a whole.
In addition, any weight loss activity that is not dangerous to the body contributes to the weight loss of the legs because with weight loss, our body loses volume everywhere, including the legs losing weight.
Now you know exactly what to do to lose weight on your legs. ზეIt's up to you! Good luck!