If you are interested in the question of how to lose weight on your legs with the help of exercise, and not with miracle pills, fasting or cling film, then you have already chosen the right path. In this article I will tell you how you can use training to make your legs every man's dream.
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 hard. It's easy to eat fat, but getting rid of it is always difficult.
If you find it easy in training, then you're doing something wrong and your fat legs will stay with you until the end of your days.
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 fat legs. So let's run into the hall and start becoming a princess.
You need to exercise regularly. One workout per millennium will not make you slim, I hope you understand that.
Many girls are afraid to lift dumbbells, barbells, or anything that weighs more than their smartphone because it turns them into male Amazons. I assure you, that is not true at all. To be a man you literally have to have guts. Because given a woman's testosterone level, the likelihood of your testosterone level increasing is negligible.
Therefore, we put aside all fears, pick up a heavy dumbbell and start pumping the legs of our dreams.
Work out in the gym for about 1-1. 5 hours 2-3 times a week and your thighs will become tighter in a month. However, this does not mean that they will become perfect in a month. For a good result, you have to go through a long journey, which can take more than a year. That's why I wish you patience and strength.
Do squats help?
Squats are the most popular fat burners and exercise machines of all time.
In the Paleolithic, women squatted in their caves while their husbands hunted mammoths. That's why you shouldn't neglect them.
Squats are a heavy, compound exercise that works almost every muscle in our body. The more muscles involved in the work, the more calories are used to perform the work. Thus,Fat will burn faster.
You can perform squats in different ways, for example with dumbbells or with a barbell on your shoulders or even on machines. However, I recommend using less exercise equipment and doing free weight squats to lose weight; it is more difficult but more effective.
And again, don't be afraid to use weights because it won't turn you into a man with muscles the size of a skyscraper. On the contrary: this way you will exert yourself more, so more energy will be used and, as a result, more fat will be burned.
And if you feel heavy after doing three squats and think that's enough, thenStand in front of the mirror and squat 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 have to do a lot of squats. If you find it difficult, it means you are doing everything right. When 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 succeed.
But squats are not the only exercise in training to lose weight on your legs and thighs. I'll tell you the rest a little later.
Cardio training
An essential part of your leg and thigh weight loss workout is cardio. They can be added anywhere, for example in the morning before work or school, but also in the evening or after training.
I recommend cardioon days when you don't have a workoutin the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or just outside;
- exercise bike;
- steppers;
- Skipping rope;
- in the pool.
Running and walking
I consider this option to be one of the most effective and interesting options. 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 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 problems with your back or knees, I advise you not to run. If you do not have such problems, first buy special shoes, learn to walk properly and only then rush like the wind. Of course, it would be even better to ride on a special rubberized track. This way your joints will definitely be protected.
Does an exercise bike help you lose weight in your legs?
It definitely helps. If you have a regular bike, you can even explore 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.
Stepper training
Not a bad thing either, butjust not this miniature thing with pedals. Personally I find it useless.
You'll probably burn some calories, but it'll be such a small number that it'll be 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 about such burdensCalves can be pumped up. If you tend to have massive calves, it's best to avoid this type of cardio training.
Skipping rope
Jumping rope is one of the most effective ways to burn calories. When you jump rope, you burn calories even faster than your fridge is empty. But be prepared that after 5 minutes of jumping yourCalves will burn like hell.
Fat burning is efficient, but does not last long, so I still recommend choosing jogging at a moderate pace.
Bathe
There is a lot of controversy about swimming. Some say it is ineffective, while others are wholeheartedly in favor of swimming to lose weight.
I will agree with both sides. It all depends on the person. I'm like someone whoHe dedicated 8 years of his life to swimming, I can say that it is very difficult. But to make it difficult for you, you must not swim doggy style, but stick to the correct technique.
Going to the bottom like a stone is not the right technique. So if you can't swim, it's better not to go to the swimming pool.
The mostenergy intensive and heavy style- This is butterfly. Even experienced swimmers (not from the word pilaf) do not always maintain long distances with this style.
I will give freestyle the next priority - freestyle, also a difficult style. If you swim fast, you will feel tired after just 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 pattern on the tiles on the ceiling, but so that you dream of swimming to the end and not dying.
It's about the same for breaststroke. Grandmothers love to swim this style. They usually swim slowly and measuredly, looking around the entire circumference of the pool. Of course I can understand her, it's difficult for her after all, given her age. But I don't understand why young, energetic girls who want to lose weight swim the same way.
Lose weight,you have to make an effortIf you don't do this, the fat won't go anywhere.
Walk on the spot
Suddenly, right? But don't worry, it just looks a little strange, but if you practice walking on the spot correctly and often, you will very soon get slim and toned legs.
To avoid confusion among passersby, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
First of all I would like to say that leg exercises are 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 found out, energy consumption is the real way to burn everyone's hated fat.
To keep your legs not only thin, but also toned, I would like to highlight the following exercises.
Squats
I've already talked about this above, so I'll say it briefly. Squats should be your best friend, your best sister, your best brother, your best mother and your best father.This exercise is one of the bestnot only for slimming legs, but alsoPump your buttocks. And men love a firm butt.
Lunges
There are simply endless ways to do this exercise.
They can be done both on the spot and on the move, with or without a step back, single and diagonal, with a hanging leg and a million other options.
The only and most important thing to remember isThe focus should always be on the heeland there should be a right angle at the knee.
Platform leg press
Essentially a similar exercise to squats. Many who have problems 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. Place your legs wider - you use more of the inner surface of the thigh, make it narrower - the outside, you can even put your feet at the very top of the platform and pump up your thigh muscles.
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 dumbbell is not on your shoulders, but in your hands and you have to pick it up from the floor.
The placement of the legs affects the working muscles in a similar way to the placement of the legs in the platform press.
The deadlift and Romanian deadlift differ from the classic deadlift and sumo deadlift in that here our legs are extended and we mainly train the hamstrings and glutes.
Thethe most effective exercisesfor losing weight in the legs. They fall into the category of basic exercises. There are also isolation exercises, which I will discuss below.
All of the above exercises can be done in any gym. If you've only seen the gym in pictures, I recommend you start training with a trainer.
How effective are leg swings and other isolation exercises?
There are almost always isolation exercisesonly cover one muscleTherefore, such 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:
- Take your leg back and to the side. You can perform them both in simulators and with free weights, for example, with weights placed on your legs, you can also use expanders. These exercises train the gluteal muscles.
- Leg abduction and abduction in the simulator. The information concerns the adductor muscle of the thigh and the gluteal extension.
- Stretching and bending legs in the simulator. The curls work the hamstrings and some calf muscles. I generally do not recommend girls to use extensions, as these muscles are sufficiently stressed by basic exercises.
- Glute bridge. This exercise is more of a basic exercise as it works the legs, buttocks, back muscles and even the abdominal muscles. However, the energy consumption of this exercise is significantly lower than the ones I listed in the previous section.
In short, just doing leg swings at home probably won't help you lose weight (unless 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 lose weight legs
Stretching is not particularly suitable for losing weight on your legs, howeverOverall it's a very good thing.
After training, it would also make sense to do a short cool-down in the form of stretching exercises, but not very intensively.
Lifting weights clogs your muscles and over time you can turn into Pinocchio, you're just made of wood.
Therefore, do not try to lose weight in your legs by stretching, but be sure to use it in your training.so that your legs are slender and graceful.
How fast will the result be?
And once again I would like to point out that nothing happens quickly, you have to work hard every day to see at least some changes.
Transforming your body is a long and difficult process. So if you think you'll become a goddess in a week, you can grab the ice cream from your stash right away.
A few words about nutrition
Speaking of ice cream. To lose weight, it is not enough just to exercise; This also requires proper nutrition. It is necessary to exclude as much as possible everything fried, sweet, flour, etcStop overeating at night.
Eat more often, but eat less. But you don't have to go hungry either. For a full workout, your body needs energy, which you get from food. Therefore, stock up on brisket and buckwheat and get on your way to the legs of your dreams.
Diploma
Finally, I would like to say that thank you in advance for reading this article. You are one step closer to the result. If you follow all the tips I have 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.