Female legs are subject to careful male attention and observation. Accordingly, their condition, including the volume of the thighs and calves, should be ideal. But what if you look in the mirror, you realize that compared to the waist of the axes, the legs look a little fuller than you would like. How to lose weight in the legs and thighs? What should I do?
Three basic principles of weight loss in the legs
There are three basic principles that must be followed to lose weight on your feet.
- Performing special exercises.
- The inclusion of certain foods in the diet.
- Conducting individual procedures.
A little more detail on what to do to lose weight legs.
1. Exercises to lose weight legs
Jumping rope
During this exercise, the calves are seriously strengthened. Therefore, to the question: "How to lose weight in the calves? ", The answer will be simple: "Skip the rope! ". Jumping also helps to improve blood circulation and 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 diversified, performed through the rope forward, backward, sequentially on each leg, etc. However, do not overdo it. Subsequently, 50 jumps a day will be enough.
Squat
Daily squats will help you lose weight in the legs and thighs. This exercise is less effective for weakening the calves, but will give better results in reducing the volume of the thighs. To achieve significant results, you need to squat at least 100 times a day. But attention! ! ! ! ! ! ! You can't do so many squats at once! This can damage the cartilage in the joints, leading to wear and tear. In this case, the knee joints are at risk of serious injury. You need to perform the exercise in small portions throughout the day. For example, all 100 squats per day can be divided into 5-10 times by 20-10 squats, respectively. In this case, there will be no overload of the articular cartilage and the effect will be achieved completely.
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 several times a day, go back down and you can skip the squats!
Little power
To increase the effectiveness of weight loss, you can perform the following strength exercise aimed at muscular load on the thighs. Starting position, lying on your stomach, arms outstretched along the body, legs together. First, slowly raise one leg as high as possible. We count to 10 and if it works, then to 20, then we also slowly lower our legs. We accept the starting position. Then we do the same with the second leg. Then rest, lying in the starting position. During the holidays I also count to 10-20. Then repeat the exercise again with each leg in turn. We perform the exercise at least 5 times. However, you do not need to get too carried away with the power loads on the legs, otherwise, despite the intense burning of adipose tissue due to the increase in muscle mass, the legs will still look quite massive.
By the way, the exercise "wheel" contributes to less muscle building, but more intense burning of fat in the legs.
Rotate the pedals
The ergometer can be performed while lying on the bed. To do this, just 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. In any case, you have to "walk" slowly. The main thing 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 of the above exercises will help you achieve the desired result if you perform them systematically. However, you should not expect an immediate effect.
But how to lose weight quickly at your feet? For example, an important event is expected in the near future, where I really want to show off 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 in the diet of certain foods
The loss of legs is facilitated by the use of the following beverages: milk, tea without sugar (black or green), milk tea. Milk tea is actually green tea brewed with milk and brewed for a while with added 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 to reduce the volume of the legs.
Foods recommended for weight loss legs: low-fat cottage cheese, all kinds of fruits, potatoes, boiled chicken (preferably boiled chicken breast).
Of course, you should avoid eating fatty, high-calorie foods. It is best to last a week only on these products and then the result will make you happy. These foods can be combined in different proportions and combined to your liking.
3. Conducting individual procedures
Massages and wraps should not be neglected. The fact is that the massage helps to relax the muscles, and 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 following all the rules, it should be borne in mind that the legs sometimes look fuller than they really are, not due to excess fat, but due to swelling. This usually applies to people with "sedentary work". In this case, ordinary 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 strengthenthe body as a whole.
In addition, any weight loss measures that are not dangerous to the body contribute to weight loss of the legs, because with weight loss our body reduces the volume everywhere, including the legs also lose weight.
Now you know exactly what to do to lose weight on your feet. Up to you! Good luck!