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 cling film, then you have already chosen the right path. In this article I will tell you how to make your legs every man's dream through training.
So we will talk about the exercises you need to do to lose weight in your legs.
How to train to lose weight on your legs?
Training is always difficult. It's easy to eat fat, but getting rid of it is always difficult.
If it's easy for you in training, then you are doing something wrong and your big legs will stay with you until the end of your days.
To start, 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 train regularly. One workout per millennium won't make you slim, I hope you understand that.
Many girls are afraid to lift dumbbells and, in general, anything that weighs more than their smartphone, claiming that they will become male Amazons. I assure you that this is not true at all. To be a man, you literally have to have balls. Because with a woman's testosterone levels, your chances of bulking up are negligible.
Therefore, we put aside all our fears, take a heavy dumbbell in our hands and start pumping up the legs of our dreams.
Work out at the gym 2-3 times a week for about 1-1. 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 have to go a long way, which can take more than a year. So I wish you patience and strength.
Are squats useful?
Squats are the most popular fat burners and exercises of all time.
During the Paleolithic, women crouched in their caves while their husbands hunted mammoths. They should therefore not be neglected.
Squats are an intense compound exercise that works almost every muscle in our body. The more muscles involved in the work, the more calories will be expended to perform the work. So,fat will burn faster.
You can squat in different ways, for example with dumbbells, or with a barbell on your shoulders, or even with machines. But I recommend using weight machines less and doing squats with free weights to lose weight; it’s more difficult, 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, this way you will make more effort, therefore more energy will be spent and, therefore, more fat will be burned.
And if you feel hard after 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 couch, look at your legs in the mirror. It will motivate you to sit down a million more times.
You need to do a lot of squats. If it's difficult for you, it means you are doing everything right. If you can't squat anymore, 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 training exercise for losing weight in your legs and thighs. I'll tell you about the rest a little later.
Cardiac training
Cardio is an integral part of your workout to lose weight in your legs and thighs. They can be added anywhere, for example in the morning before work or school, in the evening or after training.
I recommend doing cardiothe days when you have no trainingat the gym, in the morning on an empty stomach.
Cardio can be done in different ways, for example:
- on a treadmill or just outside;
- training bike;
- step by step;
- jumping rope;
- in a 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 a park, by a reservoir or simply through beautiful places. This training will take placenot only fast, but also interesting.
But you have to be careful while running. If you already have back or knee problems, then I don't recommend running. If you don't have such problems, first buy special shoes, learn to run correctly, and then run like the wind. Of course, it would be even better to go 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 certainly helps. If you have a regular bike, you can even ride around the whole city and discover many new places. If this is not possible, an exercise bike in the gym or at your home would also be a good option.
Step-by-step training
That's not a bad thing either, butbut not this miniature thing with pedals. Personally, I find it unnecessary.
You'll probably burn a few calories, but it will be such a small number that it will even be fun to say.
Better to use Orbitrek oran ordinary staircase. It will be much more effective.
But I would also like to warn you that because of such chargescalves may be bloated. If you have a predisposition to massive calves, then it is best to avoid this type of cardio.
Jumping rope
Jumping rope is one of the most effective ways to burn calories. If you jump rope, you'll burn calories even faster than your refrigerator empties. But be prepared for the fact that after 5 minutes of jumping, yourthe calves will burn like hell.
Fat is burned effectively, but it will not last long, so I still recommend choosing jogging at a moderate pace.
Swimming
There is a lot of controversy surrounding 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 sides. It all depends on the person. I'm like a guy whoDevoted 8 years of his life to swimming, I can say that it is very difficult. But for it to become difficult for you, you should not swim doggy style, but adhere to 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- it's 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 a heavy style. If you swim quickly, after 50-100 meters you will already feel tired.
Then I will emphasizebackstroke, it is not such a heavy style, but it burns calories just as well. But you need to swim not in order to have time to look at the pattern on the ceiling tiles, but in order to dream of how to swim to the end and not die.
Breaststroke is pretty much the same thing. Grandmothers love to swim in this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it's hard for them, after all, because of their age. But I don't understand why young energetic girls who want to lose weight swim in the same way.
Losing weight,you have to make an effort, if you don't, the fat won't go anywhere.
Walk in place
So, right? But don't worry, it just sounds a little strange, but in fact, if you practice walking in place correctly and often, you will get slim and toned legs very quickly.
To avoid confusion from passersby, I recommend doing this type of cardio at home.
Leg slimming exercises in the gym
To begin with, I want 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 a lot of energy. And as we have already discovered, energy consumption is the true route to burning everyone's hated fat.
To keep your legs not only slim, but also toned, I want to highlight the following exercises.
Squats
I've already talked about this a little above, 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 to refine the legs, but alsopump your butt. And men love toned buttocks.
Slots
There are simply endless options for doing this exercise.
They can be performed both in place and in motion, with or without recoil, simple and diagonal, with the leg hanging 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 who have spinal problems replace them with squats, because the load on the spine is minimal. Here you can play with the placement of your feet. Widen your legs - you use the inner surface of the thigh more, make it narrower - the outer surface, you can even place your feet at the very top of the platform and pump up your hamstrings.
Deadlift, deadlift, Romanian deadlift
Deadlifts can be classic (narrow leg position) or sumo (wide leg position). The movement is also reminiscent of squats, only here the bar is not on the shoulders, but in the hands and it must be removed from the floor.
Leg placement affects the working muscles in a similar way to leg placement in a platform press.
The deadlift and the Romanian deadlift differ from the classic deadlift and the sumo deadlift in that here our legs are straighter and we mainly work the hamstrings and buttocks.
Thisthe most effective exercisesto lose 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 exercises above can be done at any gym. If you've only seen the gym in pictures before, I recommend you start training with a trainer.
How effective are leg swings and other isolation exercises?
Isolation exercises are almost alwayscover a single muscle, so 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 the leg back and to the side. You can do them both in simulators and with free weights, for example, with weights placed on your legs, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information concerns the adductor muscle of the thigh and the gluteal extension.
- Leg extension and flexion in the simulator. Curls work the hamstrings and certain calf muscles. I generally 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, since it works the legs, buttocks, back muscles and even the abdominals. But the energy consumption in this exercise is significantly lower than those I listed in the previous section.
In short, if you just do leg swings 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" turns into the goal of "shaping your figure. "
Stretching to slim your 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 short recovery in the form of stretching, but not very intense.
Lifting weights clogs your muscles and over time you can turn into Pinocchio, just wooden.
Therefore, do not try to lose weight in your legs with stretching, but be sure to use them in your workouts,so that your legs are slender and graceful.
How quickly will the result be?
And once again I want to emphasize 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 that in a week you will become a goddess, then you can take out the ice cream from your stash right now.
A few words about nutrition
Speaking of ice cream. 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 anything that is fried, sweet, floury andstop eating too much at night.
Eat more often, but eat less. But you don’t need to starve either. For a full workout, your body needs energy, which you get from food. So stock up on breasts and buckwheat and set off towards the legs of your dreams.
Conclusion
In the end, I want to say that you have already done well for reading this article. You are one step closer to the result. If you follow all the tips I 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.