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Fitness for your feet: exercises to lose weight at home
- The rules of weight loss in the legs
- Proper nutrition — the key to success
- Exercises for slim legs
The common reason for dissatisfaction with their figure among girls is the fullness of the legs. Rarely a problem due to genetic predisposition, but more often the wrong way of life, or rather, unhealthy diets, lack of physical activity and the presence of stress in everyday life. Therefore, only exercises for the legs will not be able to change the situation, the matter should be approached comprehensively, changing lifestyle to more healthy. Training have a significant effect on the decrease legs, making them more toned and textured, it is not necessary to visit the club, regularly enough to do fitness at home.
The rules of weight loss in the legs
Our body is a unified whole, he responds to all processes, internal and external influences systematically. For this reason, losing weight in one particular part of the body is impossible. Even if you are striving to burn excess fat on the thighs and buttocks, you still have to work the whole body to:
- to increase metabolic processes in the body.
- train all of the muscles of the body, which subsequently will provide significant energy costs;
- toning the whole body and to build a harmoniously developed figure.
If you are concerned about excess body fat in the legs, should not only exercise, but also to be more ambitious in the following areas:
Proper nutrition — the key to success
It is believed that 70% of success in the issue of weight loss depends on proper selection of diet. At the same time, paying attention only to the food, you can reduce your weight and even to gain a slim figure, but the skin and muscles become flabby, and the body will be deprived of relief. Physical activity is also very important for an attractive appearance and good health. They help make the shape more feature, speed up metabolism and give the movement confidence.
Proper nutrition carries much greater benefits than just reducing weight. Going to a more healthy and balanced diet, you will be able to:
- to speed up the metabolism, which helps the body not only to get rid of excess weight, but more properly distribute the incoming nutrients from the food receiving the maximum benefit;
- configure the correct working of the gastrointestinal tract and other systems of the body, which leads to improved immunity and stable well-being.
There is a persistent increase energy levels, improve cognitive functions, reduce stress level and anxiety.
For the transition to proper nutrition and getting the effect of reduce weight should:
- to exclude from the diet foods with sugar, flour, white rice, fizzy drinks and alcohol;
- do not eat harmful processed foods the type of mayonnaise, chips, convenience foods and fast food;
- fill the diet of protein foods, such as eggs, meat, dairy products, legumes. To use them in the morning;
- to give preference to complex carbohydrates, such as cereals, vegetables;
- among fats, choose healthy contained in nuts, vegetable oils, avocado;
- to reduce the consumption of salt and caffeine which is not only in coffee, but in green and black tea;
- drink plenty of clean water at the rate of 40 ml per kilogram of body weight;
- among the cooking methods to prefer boiling steaming and roasting.
Exercises for slim legs
In order to pump the leg muscles, do not have access to a gym or other fitness classes. Fairly regularly to perform the following exercises at home:
- Squat — a basic exercise that effectively working the muscles of the thighs and buttocks, but also has a complex effect on the whole body. Stand with your feet should-width of the pelvic bones, straighten your back. Slowly stoop down, stretching your arms forward (as an option, keep them behind your head or on the waist). To squat until the hips will not take a horizontal position, the knees should not go beyond your toes, and your back should remain flat.
- Leg swings — a great exercise which you can use to work out the buttocks, the adductor muscles of the thighs, biceps and quads. To do this exercise sitting, kneeling or lying on your side. Each position works a certain muscle, which connects and other smaller. Leg swings are great help to add variety to your workout due to the large number of embodiments.
- Lunges help well pump front surface of the thighs and buttocks. Standing straight, should make a wide step forward and Crouch so that her knees front and back legs formed a right angles, while the latter rested on the floor. To do this exercise on the spot, each time returning to its original position, or pacing around the room. Among the possible options — lunges forward, backward and sideways.
- Jumping on the spot besides the fact that have a powerful cardio, and more effectively working the muscles of the thighs and buttocks. You should stand up straight, then sit down and jump out of this situation. Arms while you can concatenate in front of a castle that will help make the momentum for the jump stronger.
This is the main training movement which leads to getting rid of excess fat on the legs and provide slimming the whole body. For greater effect, training the complex should from time to time to amend or Supplement.
Uses photographs Shutterstock