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 the dream of any man with the help of training.
So, we will talk about the exercises you need to do to lose weight in your legs.
How should you train 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 you find it easy in training, then you are doing something wrong and your fat legs will stay with you until the end of your days.
For starters, you shouldovercome hesitation and stop feeling sorry for yourself. Only princesses feel sorry for themselves, and I have yet to see one princess with thick legs. So let's run into the hall and start being a princess.
You must train regularly. One workout in a millennium will not make you slim, I hope you understand this.
Many girls are afraid to lift barbells and dumbbells and, in general, anything that weighs more than their smartphone, citing that they will become masculine Amazons. I promise you, this is not true at all. To be a man, you literally have to have balls. Because of a woman's testosterone levels, you are less likely to pump.
Therefore, we put aside all fears and put a heavy dumbbell in our hands and start pumping the legs of our dreams.
Train in the gym 2-3 times a week for about 1-1. 5 hours and your thighs will be more toned in a month. But this does not mean that they will be perfect in a month. To get a good result, you need to go a long way, which can take more than one year. So I want you to have patience and strength.
Do squats help?
Squats are the most popular fat burners and exercisers of all time.
Back in the Paleolithic era, women did squats in 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 are spent doing the work. From there,fat will burn faster.
You can squat in different ways, for example, with dumbbells, or with a barbell on your shoulders, or even in machines. But I recommend using less exercise machines and doing squats with free weights to lose weight; it is more difficult, 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 put in more effort, so more energy will be spent and, as a result, more fat will be burned.
And, if you feel hard after three squats and you think that's enough, so be itstand in front of the mirror and squat in it. 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 times more.
You have to do a lot of squats. If it's hard for you, it means you're doing everything right. If you can't squat anymore, then squat five more times. These five squats will be the most beneficial. Learn how to overcome your laziness and you will achieve success.
But squats are not the only exercise in training to lose weight on the legs and thighs. I'll tell you about the rest a little later.
Cardio training
Losing weight in your legs and thighs is a key part of your cardio workout. They can be placed 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 trainin 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;
- stepper;
- 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 taken through a park, along 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 to run. If you already have problems with your back or knees, then I don't recommend you run. If you do not have such problems, then first buy special shoes, learn how to run properly, and only then rush like the wind. Even better, of course, would be to go on a special rubberized track. This way your articles will definitely be safe.
Does an exercise bike help you lose weight in your legs?
It definitely helps. If you have a normal bike, you can even go around the whole city and see many new places. If this is not possible, an exercise bike in the gym or at home would also be a good option.
Stepper trainer
Not a bad thing either, thoughbut not the little thing with pedals. Personally, I think it is useless.
You will probably burn some calories, but it will be so small that it will be funny to even mention it.
Better use orbitrek orordinary stairs. It will be much more effective.
But I also want to warn you that from such burdenscalves can be pumped up. If you are prone to huge calves, then it is best to avoid this type of cardio.
Jump rope
Jumping rope is one of the most effective ways to burn calories. Jumping rope will burn calories faster than emptying your fridge. But be prepared for the fact that after 5 minutes of jumping forcalves burn like hell.
Fat is burned effectively, but it will not last you 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 am like a manDedicated 8 years of his life to swimming, I can say that it is very difficult. But in order for it to be difficult for you, you must not swim in the doggy style, but stick to the correct technique.
It's not the right technique to go to the bottom like a stone, so if you don't know how to swim, it's better not to go to the pool.
the most partenergetic and heavy style- this is a butterfly. Experienced swimmers (not from the word pilaf) do not always maintain long distances in this style.
I will give freestyle the next priority - freestyle, heavy style too. If you are swimming fast, then after 50-100 meters you will already feel tired.
Then I will draw attentionbacklash, this is not such a heavy style, but it also burns calories well. But you must swim so that you have time to look at the pattern on the tiles in the ceiling, but so that you dream about how to swim to the end and not die.
A breast stroke is about the same. Grandma loves to swim this style. They usually swim slowly, measuredly, looking around the entire perimeter of the pool. Of course I can understand them, it is difficult for them, after all, their age. But I don't understand why young energetic girls who want to lose weight are swimming in the same way.
To lose weight,you must try, if you don't do this, the fat won't go anywhere.
Walking in force
Suddenly, right? But don't worry, it looks a little strange, but in fact, if you practice walking properly and often, you will soon get slim and toned legs.
To avoid confusion from passers-by, I recommend doing this type of cardio at home.
Legs slimming exercises in the gym
To begin with, I want to say that leg exercises are, of course, good, but alsodon't forget about 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 right path to burn the fat that everyone hates.
To keep your legs not only thin, but also toned, I would like to highlight the following exercises.
Squats
I have already spoken a little more about them, so I will say it briefly. Squats should be your best friend, sister, brother, mother and father. This exercise is one of the bestnot only for slimming legs, but alsopumping your butt. And men love toned buttocks.
Lungs
There are just endless options for doing this exercise.
They can be done on the spot and on the move, with or without a step back, simple and diagonal, with the foot suspended and a million other options.
It is the one and most important thing to rememberthe emphasis should always be on the heeland the knees should have a right angle.
Platform Leg Press
In principle, exercise like squats. Many who have any 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. Put your feet wider - you use more of the inner surface of the thigh, put it narrower - the outer one, you can even put your feet at the top of the platform and pump up your hamstrings.
Romanian deadlift, deadlift, deadlift
Deadlifts can be classic (narrow leg stance) or sumo (wide leg stance). The movement is also reminiscent of squats, but here the barbell is not on the shoulders, but in the hands and you need to pick it up from the floor.
Leg placement affects the working muscles in a similar way to leg placement in a platform press.
The deadlift and deadlift in Romanian differ from the classic deadlift and deadlift in that here our legs are more straight and we work mainly on the hamstrings andthe buttocks
thisthe most effective exercisesfor losing weight in the legs. They fall into the category of basic exercises. There are also isolation exercises, which 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 suggest you start working with a trainer.
How effective are leg swings and other isolation exercises?
There are almost always isolation exercisesone muscle cover, so such exercises are not entirely suitable for losing weight. To lose weight, you need to use as many muscles as possible to burn as many calories as possible.
Includes isolation exercises:
- Bringing the leg back and to the side. You can do them in simulators and with free weights, for example, with weights placed on your feet, you can also use expanders. These exercises work the gluteal muscles.
- Leg abduction and abduction in the simulator. The information relates to the adductor muscle of the thigh, and the gluteal extensor.
- Leg extension and bending in the simulator. The curls work the hamstrings and some of the calf muscles. In general I do not recommend girls using extensions, since these muscles get a lot of load from basic exercises.
- Gluteal bridge. This exercise is a core exercise, since it works the legs, buttocks, back muscles, and even the abs. But the energy consumption in this exercise is much less than those 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 you do it 24/7 of course). I recommend starting isolation exercises when the goal of "losing weight" changes to the goal of "shaping your figure. "
Stretching for slimming legs
Stretching is not very suitable for losing weight in your legs, howeveroverall it's a very good thing.
After the training, it would also be a good idea to do a short cool down in the form of stretching, but not very intense.
Lifting weights tones your muscles and in time you can turn into Pinocchio, you'll just be made of wood.
Therefore, do not try to lose weight in your legs with stretching, but be sure to use it in your workouts,so that your legs are slim and elegant.
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.
Changing your body is a long and difficult process, so if you think you'll be a goddess in a week, then you can take the ice cream out of your stash right now.
A few words about nutrition
Speaking of ice cream. Just exercising is not enough to lose weight; for this you also need to eat right. 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 need to starve either. For a full training, your body needs energy, which you get from food. Therefore, stock up on breast, buckwheat and go to the feet of your dreams.
Conclusion
In the end, I would like 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 have described here, then in a year all your friends will be jealous of your slim legs. And I wish you the best of luck, I hope everything works out for you.