The female legs are the subject of close male attention and observation. Accordingly, their condition, including the size of the thighs and calves, should be ideal. But what if looking in the mirror, you realize that compared to the average wasp, the legs look a little fuller than you would like. How to lose weight on legs and hips? What should I do?
Three basic principles of leg weight loss
There are three basic principles you must follow to lose weight on your legs.
- Perform special exercises.
- The inclusion of certain foods in the diet.
- Carrying out individual procedures.
A little more detail on what you need to do to lose weight on your legs.
1. Exercises for slimming legs
Jumping rope
During this exercise, the calves of the legs are seriously strengthened. So, to the question: "How to lose weight on the calves? ", The answer will be simple: "Jump over the rope! ". Jumping also helps to improve blood circulation and, consequently, to burn excess fat. You should start with no more than 30 jumps a day on two legs. Gradually, the number of jumps can be increased and differentiated by performing them through the rope forward, backward, alternately on each leg, etc. However, do not overdo it. Then 50 jumps a day will be enough.
Squat
Daily squats will help you lose weight on your legs and hips. This exercise is less effective for weight loss in the calves of the legs, but will give better results in reducing the volume of the thighs. To achieve significant results, you must squat at least 100 times a day. But beware! ! ! ! You can not do so many squats at once! This can damage the cartilage in the joints, causing them to wear out. In this case, the knee joints are in danger of being severely damaged. You need to do the exercise in small places 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, no overload of the articular cartilage will occur and the result will be fully achieved.
By the way, the exercise "squats" can be replaced by walking up the stairs. All you have to do is go up to the fourteenth floor once or twice a day, go back down and you can bypass the squats!
Few power loads
To increase the effectiveness of weight loss, you can perform the following strengthening exercise aimed at muscle loading the thighs. Starting position, lying on the stomach, arms outstretched along the body, legs together. First, slowly lift one leg as far as it will go. We count to 10 and if it succeeds, then to 20, then we slowly lower our foot. We accept the starting position. After that, do the same with the second leg. Then we rest, lying down in the starting position. At rest we also count to 10–20. Then repeat the exercise again with each leg in turn. Perform the exercise at least 5 times. However, you do not need to get too carried away with the strength loads of the legs, otherwise, despite the intense burning of adipose tissue, due to the increase in muscle mass, the legs will still look quite bulky.
By the way, the "bike" of exercise contributes to less muscle building, but to more intense fat burning in the legs.
Rotating the pedals
The exercise bike can be run while you are lying in bed. To do this, simply lie on your back, lift your legs up and. . . Let's go! By the way, if possible, then an improvised, imaginary bike can be replaced with a completely real exercise bike. Just in case, you need to "go" slowly. The key is not speed, but effort! No wonder they say: "The quieter you go, the farther you will be! " In this case it is more relevant than ever!
All the above exercises will help to achieve the desired result if you perform them regularly. However, you should not expect an instant result.
But how to lose weight fast on your feet? For example, an important event is expected in the near future, where I really want to show myself in all its glory! Let's try to get our feet done in just a week.
To get the fastest results, in addition to exercise, you will need to follow a special diet.
2. Inclusion in the diet of certain foods
Leg loss is facilitated by the use of the following beverages: milk, sugar-free tea (black or green), milk tea. Milk tea is, in fact, green tea, made with milk and soaked for a while with the addition of honey. Also, the use of mineral water in an amount of at least two liters per day, and any juice, except grape juice, also helps reduce the volume of the legs.
Foods recommended for slimming legs: low-fat cottage cheese, any fruit, jacket potatoes, boiled chicken (preferably boiled chicken breast).
Of course, you should avoid high-calorie fatty foods. It is best to keep for a week only on the specified products and then the result will please you. These foods can be combined in different proportions and combined according to your taste.
3. Carrying out individual procedures
Massages and body wraps should not be neglected. The fact is that the massage helps to relax the muscles and the wrapping helps to warm them up. The combined result of these procedures leads to intense fat burning, and as a result - weight loss of the legs.
In addition to following all the rules, it should be borne in mind that sometimes the legs look fuller than they actually are, not because of excess adipose tissue, but because of swelling. This is especially true for people with "sedentary work". 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 measures that are not dangerous to the body contribute to the weight loss of the legs, as with weight loss, our body decreases in volume everywhere, including the legs also lose weight.
Now you know exactly what you need to do to lose weight on your legs. Depends on you! Good luck!