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 plastic wrap, then you have already chosen the right path. In this article I will tell you how to make legs every man's dream with the help of training.
So, we'll talk about what exercises you need to do to lose weight in your legs.
How should you train to lose weight in your legs?
Training is always difficult. It's easy to eat fat, but getting rid of it is always difficult.
If it is easy for you to train, then you are doing something wrong and your fat legs will stay with you until the end of your days.
To start, you mustovercome laziness and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I haven't seen a single princess with thick legs yet. 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 skinny, I hope you understand that.
Many girls are afraid to lift barbells and dumbbells and, in general, anything that weighs more than their smartphone, citing the fact that they will become male Amazons. I assure you this is not true. To be a man, you literally have to have courage. Because with a woman's testosterone levels, its chances of increasing are negligible.
Therefore, we put aside all fears and take a heavy dumbbell in our hands and begin to pump up the legs of our dreams.
Workout at the gym 2 to 3 times a week for about 1 to 1. 5 hours and your thighs will become more toned within a month. But this does not mean that in a month they will become perfect. For a good result you need to go a long way, which can take more than a year. So I wish you patience and strength.
Do squats help?
Squats are the most popular fat burner and exercise of all time.
In the Paleolithic era, women squatted in their caves while their husbands hunted mammoths. Therefore, you should not neglect them.
The squat is 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 to perform the work. That's why,fat will burn faster.
You can squat in different ways, for example, with dumbbells, or with a barbell on your shoulders, or even on machines. But I recommend using less gym equipment 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 make you a man with muscles the size of a skyscraper. On the contrary, this way you will try harder, expending more energy and, consequently, burning more fat.
And, if you feel difficulty after three squats and think that is 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 have to do a lot of squats. If it's difficult for you, it means you're doing everything right. If you can no longer squat, squat 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 for losing weight in your legs and thighs. I'll tell you about the rest a little later.
Cardiac training
An integral part of your workout to lose weight in your legs and thighs is cardio. They 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 a treadmill or outdoors;
- Exercise bike;
- step by step;
- jump rope;
- in a swimming pool.
Running and walking
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, along the banks of a dam or simply through some beautiful 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 don't have these problems, first buy special shoes, learn how to run correctly and only then run like the wind. Even better, of course, would be riding on a special rubberized 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 regular bike, you can even travel around the entire city and see lots of new places. If this is not possible, an exercise bike at the gym or at home would also be a good option.
Step training
It's not a bad thing either, butjust not that miniature thing with pedals. Personally, I find this useless.
You will probably burn some calories, but it will be such a small number that it's funny to express it.
Better to use orbitrek ora common staircase. It will be much more effective.
But I would also like to warn that from such loadscalves can be pumped. If you are predisposed to huge calves, it is best 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 even faster than the fridge empties. But be prepared for the fact that after 5 minutes of skipping yourcalves will burn like hell.
Fat is burned efficiently, but it won't last long, so I still recommend choosing to run at a moderate pace.
Swimming
There is a lot of controversy about swimming. Some say it is ineffective, while others vote with both hands that you need to swim to lose weight.
I will agree with both sides. It all depends on the person. I'm like a guy whoHe dedicated 8 years of his life to swimming, I can say that it is very difficult. But for this to become difficult for you, you should not swim doggy style, but follow the correct technique.
Dropping to the bottom like a rock is not the correct technique, so if you don't know how to swim, it's best not to go to the pool.
Majorityheavy, energy-intensive 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 the next priority to freestyle - freestyle, also a heavy style. If you swim fast, after 50-100 meters you will already feel tired.
So I will highlightbackstroke, this is not such a heavy style, but it also burns calories well. But you don't need to swim to have time to look at the design of the ceiling tiles, but to dream of swimming to the end and not dying.
Breaststroke is almost the same. Grandmothers love to swim in this style. They usually swim slowly, in moderation, looking around the entire perimeter of the pool. Of course I can understand them, it's 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.
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 sounds a little strange, but in fact, if you practice walking in place correctly and often, you will soon have slender and toned legs.
To avoid confusion from passers-by, I recommend doing this type of cardio at home.
Exercises to slim your legs at the gym
To begin with, I want to say that doing leg exercises is, of course, good, but alsodon't forget the other muscles.
Furthermore, exercises on the same back, for example, also require a lot of energy. And as we have already discovered, energy consumption is the real way to burn the fat hated by everyone.
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 talk briefly. Squats should be your best friend, sister, brother, mother and father.This exercise is one of the bestnot only to slim your legs, but alsopumping your buttocks. And men love toned buttocks.
Lungs
There are endless options for performing this exercise.
They can be done both on the spot and in motion, with or without recoil, simple and diagonal, with the leg suspended and a million other options.
The one and most important thing to 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 people who have any back problems replace them with squats, as the load on the spine is minimal. Here you can play with foot placement. Make your legs wider - you use the inner surface of the thigh more, make them narrower - the outer one, you can even put your feet at the very top of the platform and increase 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 remove it from the floor.
Leg placement affects working muscles in a similar way to leg placement in a platform bench press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift because here our legs are straighter and we mainly work the hamstrings and buttocks.
Thatthe most effective exercisesto lose weight in your legs. They fall into the category of basic exercises. There are also isolation exercises, which I will talk about below.
All of the exercises above can be done in any gym. If you previously only saw the gym in photos, 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, therefore, these 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 include:
- Taking the leg back and to the side. You can do it both on simulators and with free weights, for example, with weights that are placed on the 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 the gluteal extension.
- Extension and flexion of the legs in the simulator. Curls work your hamstrings and some calf muscles. I generally do not recommend girls to use extensions, as these muscles receive sufficient load with basic exercises.
- Gluteal bridge. This exercise is another basic exercise, as it works your legs, glutes, back muscles and even your abdominals. But the energy consumption in this exercise is significantly lower than those I listed in the previous section.
In short, if you just swing your legs 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. "
Stretching to slim 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 once again I want to emphasize 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 get the ice cream out of your stash right now.
A few words about nutrition
Speaking of ice cream. Simply exercising to lose weight will not be enough, for that you also need to eat 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 have to go hungry either. For a complete workout, your body needs energy, which you get from food. So stock up on brisket, buckwheat and get to the legs of your dreams.
Conclusion
In the end, I want to say that you are already satisfied with reading this article. You are one step closer to the result. If you follow all the tips I've described here, in a year all your friends will be jealous of your slender legs. And I wish you good luck, I hope everything works out for you.