Women's legs are the subject of men's attention and gaze. Accordingly, their condition, including the volume of the thighs and calves, should be appropriate. But what if you look in the mirror, you realize that, compared to the wasp waist, the legs look a little fuller than you need to. How to lose weight in legs and hips? What do I need to do?
Three basic principles of losing weight in the legs
There are three basic principles that must be followed to lose weight on your feet.
- Doing special exercises.
- Inclusion of certain foods in the diet.
- Conduct individual procedures.
a little more detail on what to do to lose weight legs.
1. Exercises for slimming legs
Jump rope
During this exercise, the calves of the legs are greatly strengthened. Thus, to the question: "How to lose weight in the calves? ", The answer will be simple: "Jump over the rope! ". Jumping also helps to improve blood circulation, and, consequently, burn excess fat. You need to start with no more than 30 jumps per day on two legs. Gradually, the number of jumps can be increased and varied by operating through the rope forward, backward, alternately on each leg, etc. However, do not overdo it. After that, 50 jumps per day is enough.
Squat
Daily squats will help you lose weight in your legs and hips. This exercise is not as effective for losing weight on the calves of the legs, but it will give better results in reducing the size of the thighs. To achieve significant results, you need to squat at least 100 times a day. But pay attention! ! ! ! You can't do a lot of squats at one 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. You need to do the exercise in small portions throughout the day. For example, every 100 squats per day can be divided into 5-10 times of 20-10 squats, respectively. In this case, overload of the articular cartilage will not occur, and the effect will be fully achieved.
By the way, the exercise of "squats" can be substituted for walking upstairs. It's enough to go up to the fourteenth floor a few times a day, go back down, and you can skip the squats!
Lots of power loads
To increase the effectiveness of losing weight, you can do the following strength exercise aimed at loading the thigh muscles. Front position, lying on your stomach, arms extended along the body, legs together. First, lift one leg up as slowly as possible. We count up to 10, and if it works out, then up to 20, then we slowly lower our leg. We assume the leading position. After that, we do the same with the second leg. Then we relax, lying in the front position. During relaxation we also count up to 10-20. Then we repeat the exercise with each leg in turn. We do the exercise at least 5 times. However, you do not have to be too turned away by the power loads of the legs, otherwise, despite the intense burning of adipose tissue, due to the increase in muscle mass, the legs will still look prettyhuge.
By the way, "bike" exercise contributes to less muscle building, but more intense fat burning in the legs.
Turning the pedals
The fitness bike can be done while lying on the bed. To do this, just lie on your back, raise your legs up and down. . . Let's go! By the way, if possible, a real full-fledged fitness bike can be replaced by an immediate, imaginary bike. But in any case, you have to "go" slowly. The greatest thing is not speed, but effort! No wonder they say: "The quieter you go, the longer 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 do them systematically. However, you should not expect an immediate effect.
But how to lose weight fast in your legs? For example, an important event is expected in the near future, where I want to show myself in all its glory! Let's try to get our feet fixed in just a week.
For the fastest results, in addition to exercise, you will need to follow a special diet.
2. Inclusion of certain foods in the diet
Loss of legs 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, brewed with milk and infused for a while with extra honey. Also, use mineral water in a volume of at least two liters per day, and any juice, except grape juice, also helps to reduce the size of the feet.
Recommended foods for slimming legs: low-fat cottage cheese, no fruit, jacket potatoes, boiled chicken (preferably boiled chicken breasts).
Of course, you should avoid eating fatty, high-calorie foods. It is best to hold out for one week on the specified products, and then the result will be satisfied with you. These food products can be combined in different proportions and combined according to your taste.
3. Conduct individual procedures
Massages and body wraps should not be neglected. The fact is that massage helps the muscles to relax, and wrapping helps to warm them up. The combined effect of these procedures results in intense fat burning, and as a result - weight loss on the legs.
In addition to observing all the rules, it should be remembered that sometimes the legs appear to be fuller than they really are, not because of excess adipose tissue, but because of swelling. This usually applies to people who have a "sedentary job". In this case, a normal walk will come to the rescue. And the more you walk, the better. Walking not only helps maintain the tone of the feet, but also improves and strengthens the body as a whole.
In addition, any weight loss measures that are not dangerous for the body contribute to the weight loss of the legs, since with weight reduction, our body decreases in size everywhere, including the legs also lose weight.
Now you know exactly what to do to lose weight on your feet. Your own advice! Good luck!