Exercises to lose a pound of legs

Every woman dreams of having long, beautiful, slender legs.If the length is fully dependent on heredity, then you can work on harmony and beauty, achieved the time of the desired result.Unfortunately, this is this part of the body considered one of the most problematic, it is difficult to lose weight.Debeled fatty deposits are very quickly deposited in thighs and thighs.

We must not forget such a phenomenon as cellulite, which seems very indestructed and makes you forget about mini skirts and sexual, open swimming commissions.

Special exercises for loss of legs help help no longer think about such a phenomenon as fat.In combination with proper nutrition and cosmetic procedures, the result will be more than impressive.

The basics of successful weight loss

Where to start?It is not enough to make a set of training exercises at home or at the gym.It is necessary to reconsider its lifestyle, serious adjustments.Heger is a great opportunity to normalize your body's work, constantly monitor the fat level.

Basics of effective weight loss in the selected part of the body:

• Healthy sleep.The optimal sleep time is 7-8 hours.Relaxing, the body is renewed, accumulate energy for the next day so that the training is much more efficient, and more calories are burned.
• Constant physical activity.With a seating lifestyle, the metabolism slows significantly, that make fat deposits much faster, then get rid of them then becomes much harder.It is worth moving it all the time, to make walks with fresh air, climbing upstairs in the house not on the elevator, but on foot on the stairs.In this case, metabolism will gradually accelerate.
• Proper nutrition.This is the most important moment in the process solution process.I agree, you will fight the cellulite in your hips and thighs for a long time, eating some pastries, chips, pasta and other harmful food.If there is a lot of excess weight in the beginning, you can spend a few days in the unloading day on buckwheat or sitting on a diet.Then gradually switch to the correct nutrition with clear control of protein, fat and carbohydrate.

After three simple rules, losing weight in the hallway or home will pass much faster and with a long-term effect.

Composition selection: Rules for performing exercises

Is the way to life is adapted?Further, we are dealing with a set of exercises, as well as access to the application of the plan.The training plan is elaborated for each person individually, taking into account numerous factors.The type of figure, the initial weight, nutrition, lifestyle and level of physical training have the greatest impact.We must not forget that large amounts of hips can depend on not just fat savings, but also pumped muscles.

All this in the complex helps to select the most optimal training options at home, as well as loading which a woman or man can endure in the initial stages of weight loss.

When performing the exercises to study your legs, you must follow a few simple rules:

• If the main task is to reduce weight, not a set of muscle mass, then your own weight will be quite enough to achieve the goal when performing elements.Otherwise, different pondering funds will be needed, starting with simple bottles filled with water, finishing the dumbbells and bars.
• Compliance with regularity.It is very important to continue regularly.For beginners, three times a week.More experienced athletes can train at least five times.
• Performing a set of exercises, you can't make it too long break.If after the next element is tiredness, there is no need to finish training.Just reduce the intensity of execution.Rest between access and exercise should not be more than one minute.
• Comprehensive approach when working muscle.We choose exercises during which all muscles will be involved.

Note.During weight loss, fat does not go from anywhere.There are no exercises intended for one muscle in the same way.All proposed elements aims to clean the muscles of a particular area comprehensively, but with an emphasis on the desired part of the body.

The best legs at home

There are two possibilities for free from fat on your feet: sports hall and your house.Of course, you can contact an experienced coach to make a program, helps to choose food and fully organize the entire weight loss process.But it costs money that is not always enough.Study of thighs and hips at home is available to everyone.You can work exercises in any suitable time until you spend your penny.

The weather is limited only by the desire and possibilities of the most weight loss.

Useful advice.Experts recommend a gradually increasing load, starting with short training, which last not more than 20 minutes.Gradually increase the number of repetitions, add new exercises in the complex.

We offer you a few efficient movements that will help make your legs slender and beautiful.

Twins

• Let's go to the floor.We rest on the head bent on your elbow.
• We leave the swing with foot on top.
• Then we turn on the other side and repeat the exercise.
• The element can be made in a standing position with an emphasis on a chair, couch or all four.

Squat "plie"

• We stand in a standing position.Hand over seams.You can take a dumbbell or any other weighing.
• We put legs wider than shoulder, the socks we take place from each other.
• We make squat, but not to the maximum depth.The bent wrist knees should form a real angle.
• We do the exercise slowly, the breath is free.

Lug

• We become correct, shoulder correct as much as possible.Keep your head straight, the view is fixed forward.Your hands go down.
• We take a big step forward so that a bent leg forms a real angle.
• We become back, we repeat the analogy for another limb.
• We attack the same number of times on both legs.
• To make the load on the maximum muscle, we try to start as much as possible.

Lunches with shocks

• We become in the initial position, as with classic attacks.Keep your hands in the castle at the chest level.
• We take a mine with your right leg, sit on your knee.
• Then we raise it and pull it forward, as if we were smoking.
• We repeat the exercise on another leg.We alternately alternate the required number of times.

Cantal

• In standing position we keep the dumbbells in your hands, stretching them against the body.
• The knees are slightly bent.
• We bend the body body, at the same time pushing your ass on the back, as if we were going to sit down.We lower the dumbbells as possible, while evening is prohibited (all prohibited forbidden),
• We have been fixed in this position for a few seconds and then we rise.
• You should carefully track your back during the exercise, otherwise the effect will not be.

Exercise "Horse"

• We come to all four.Back We keep evenly, the view is determined.
• The right leg is bent in the knee until the angle is formed for 90 degrees, lift up.We try to make the most of the following.
• Then we return it and repeat the same thing, but with your left leg.

Planck

• We take the initial position - we lie on your stomach on the gymnastic mat or floor.
• The hands are bent on their elbows and perform support function.
• We're entering socks.
• We keep the body straight, directly, without bending in the lumbar area.
• We are in the accepted position for as much time.

Drying with deep squat

• Put our legs on your shoulder.
• Let's jump and immediately fall to the deepest squat.
• We immediately jump up from the Čučanka, but with the rotation of the body to the right side.Let's sit again.
• Then let's jump to the left side, immediately sink into the squat.
• We do such squats, turning all the directions of the world.

How to increase the efficiency of set exercises at home

Full legs are not the only problem of contemporary women.With the accumulation of fat, an unpleasant "orange bark" is happening or cellulite, which is even harder to get rid of.

It is therefore recommended to combine the sets of exercises at home or in the corridor with other useful procedures and means:

• War massage.At home seems incredibly simple.We start with simple thigh moves and hips, then slowly, we gradually move on to circular intense movements.To improve the effect, for example, you can use various cosmetics, heating type, which will speed up the fat burning process.Ideally, they also occasionally visit professional anti-rolling massage (this is especially true of those who are contraindicated by some independent skin manipulations).
• Use of nutritious creams, peels that increase skin elasticity.If weight loss is intense, you must certainly take care of your skin to avoid the sagging.The best means of universal action is olive oil.It will not only bring you to the skin perfect condition, but also provides antibilism.

Working on your body needs a serious approach and careful preparation, especially if it concerns such a body like a leg.Only an integrated approach will help to become the owner of delicious shapes that arouse the imagination of men and causes envy in women.

Take advantage of our tips, you will quickly return to great form, you will achieve the character of your dream, which will delight you for many years.