Female legs are the subject of close male attention and observation. As a result, their condition, including the volume of their thighs and calves, should be ideal. But what if by looking in the mirror you realize that compared to the wasp's waist, the legs look a little fuller than you would like. How to lose weight in legs and hips? What should I do?
Three basic principles for losing weight in the legs
There are three basic principles that must be followed to lose weight on the legs.
- Performing special exercises.
- The inclusion of certain foods in the diet.
- Carrying out individual procedures.
A few more details on what to do to slim down your legs.
1. Exercises to lose weight in the legs
Skipping rope
During this exercise, the calves of the legs are seriously strengthened. Therefore, to the question: "How to lose weight in the calves? ", The answer will be simple: "Jump over the rope! ". Skipping also helps improve blood circulation and, as a result, burn excess fat. You must start with no more than 30 two-legged jumps per day. Gradually, the number of jumps can be increased and diversified by performing them through the rope forward, backward, alternately on each leg, etc. However, don't overdo it. Then 50 jumps per day will be enough.
Squat
Daily squats will help you lose weight in your legs and hips. This exercise is less effective for losing weight on the calves of the legs, but will give better results in reducing the volume of the thighs. To get meaningful results, you need to squat at least 100 times a day. But be careful! ! ! ! You can't do so many squats at the same time! This can damage the cartilage in the joints, causing them to wear out. In this case, the knee joints are at risk of serious damage. It is necessary to perform the exercise in small parts throughout the day. For example, all 100 squats per day can be divided into 5-10 times of 20-10 squats respectively. In this case, an overload of the articular cartilage will not occur, and the effect will be fully achieved.
By the way, the "squat" exercise can be replaced by climbing stairs. Just go up to the 14th floor a couple of times a day, come back down and skip the squats!
Few loads of power
To increase the effectiveness of weight loss, you can perform the following strength exercise aimed at muscle loading of the thighs. Starting position, lying on his stomach, arms stretched along the body, legs together. First, slowly lift one leg up as much as possible. We count to 10 and, if it works, to 20, then we also slowly lower the leg. We accept the starting position. After that, we do the same with the second leg. Then we rest, lying in the starting position. During the rest we also count to 10-20. Then we repeat the exercise again with each leg in turn. We perform the exercise at least 5 times. However, it is not necessary to get carried away by the loads of power of the legs, otherwise, despite the intense burning of the adipose tissue, due to the increase in muscle mass, the legs will still look quite massive.
By the way, the "bicycle" exercise contributes to less muscle building, but to a more intense burning of fat in the legs.
Spin the pedals
The exercise bike can be performed while lying on the bed. To do this, just lie on your back, raise your legs and. . . Here we go! By the way, if possible, an improvised, imaginary bicycle can be replaced with a completely real training bicycle. Only in any case, you have to "go" slowly. The main thing is not speed, but effort! No wonder they say: "The quieter you go, the further away you will be! " In this case, it's more relevant than ever!
All the above exercises will help to achieve the desired result if you perform them systematically. However, you shouldn't expect an instant effect.
But how to quickly lose weight in the legs? For example, in the near future an important event is planned, where I really want to show myself in all its glory! Let's try to fix our legs in just a week.
To get the fastest results, in addition to exercise, you will need to follow a special diet.
2. Inclusion of certain foods in the diet
Leg loss is facilitated by the use of the following drinks: milk, unsweetened tea (black or green), milk tea. Milk tea is, in fact, green tea, prepared with milk and infused for a while with the addition of honey. In addition, the use of mineral water in an amount of at least two liters per day and any juice, except grape juice, also helps to reduce the volume of the legs.
Recommended foods for slimming legs: low-fat cottage cheese, any fruit, baked potatoes, boiled chicken (preferably boiled chicken breasts).
Of course, you should avoid eating fatty and high-calorie foods. It is better to hold out for a week only on the specified products, then the result will please you. These food products can be combined in different proportions and combined according to your taste.
3. Carrying out individual procedures
Massages and wraps should not be neglected. The fact is that the massage helps to relax the muscles, and the wrapping helps to warm them. The combined effect of these procedures leads to intense fat burning and, as a result, weight loss of the legs.
In addition to respecting all the rules, it should be borne in mind that the legs sometimes seem fuller than they actually are, not from excess fatty tissue, but from swelling. This usually applies to people with "sedentary jobs". In this case, normal walking will come to the rescue. And the more you walk, the better. Walking helps not only to maintain the tone of the legs, but also to improve and strengthen the body as a whole.
In addition, any weight loss measure that is not dangerous for the body contributes to the weight loss of the legs, since with a decrease in weight, our body decreases in volume everywhere, including the legs also lose weight.
Now you know exactly what to do to lose weight on your legs. Your turn! Good luck!