Exercises for weight loss

Every woman dreams of having long, beautiful, slim legs.If the length is fully dependent on heredity, then you can work in harmony and beauty, having achieved over time the desired result.Unfortunately, this part of the body is considered one of the most problematic, difficult to lose weight.Fat deposits are deposited very quickly on the thighs and thighs.

We must not forget such a phenomenon as cellulite, which seems very unusual and makes you forget about mini skirts and sexual, open swimsuits.

Special weight loss exercises help no longer think of such a phenomenon as fat.Combined with the right nutritional and cosmetic processes, the result will be more than impressive.

Basic principles of successful weight loss

Where to start?It is not enough to do a series of exercises for home training or in the gym.It is necessary to review your lifestyle, make serious adjustments to it.Heger is a great opportunity to smooth out your body's work, to constantly monitor the level of fat.

The basics of effective weight loss in the selected part of the body:

• Healthy sleep.The optimum sleep time is 7-8 hours.Rest, the body is restored, accumulates energy for the next day, so that training is much more effective and more calories are burned.
• Stable physical activity.In a sedentary lifestyle, metabolism slows significantly, by which fat deposits accumulate much faster and then get rid of them, then it becomes much more difficult.It is worth moving constantly, walking in the fresh air, lifting your floor to the house not on the lift, but on foot on the stairs.In this case, metabolism will gradually accelerate.
• Proper nutrition.This is the most important moment in the process of exemption from extra pounds.You agree, you will fight cellulite on your hips and thighs for a long time, eating some cookies, chips, pasta and other harmful foods.If there is initially very overweight, you can spend several days on a day of unloading in buckwheat or sit on a diet.Then gradually go to the correct diet with clear control of protein, fat and carbohydrates.

After three simple rules, weight loss in the room or at home will pass much faster and with a long -term effect.

Selection scene: rules for execution exercises

Is the lifestyle adapted?We then deal with a series of exercises as well as an approach to implementing the plan.The training plan is processed for each person individually, taking into account many factors.The type of shape, the initial weight, the diet, the lifestyle and the level of physical exercise have the most influence.We must not forget that large hip volumes can depend not only on fat saving but also men's muscles.

All this in the cluster helps to choose the most optimal choice for home training, as well as a load that a woman or a man can withstand the early stages of weight loss.

When performing exercises to study foot, you must also follow several simple rules:

• If the main task is to reduce weight and not a set of muscle mass, then its own weight when the execution of elements is enough to achieve the goal.Otherwise, different weighing factors will be required, starting with simple bottles full of water, ending with dumbbells and bars.
• Compliance with regularity.It is very important that classes take place regularly.For beginners, three times a week.More experienced athletes can train at least five times.
• By performing a series of exercises, you cannot take very long breaks.If after the next item there is fatigue, you do not need to complete the training.Just reduce the intensity of the execution.The rest between approaches and exercises should not exceed one minute.
• A comprehensive approach to muscle processing.We select exercises in which all muscles will participate.

Note.During weight loss, fat leaves no place.In the same way, there are no exercises intended for a muscle.All the proposed elements aim to process the muscles of a particular area, but with emphasis on the desired part of the body.

The best feet at home

There are two options to get rid of fat on your feet: a sports hall and your own home.Of course, you can turn to an experienced coach who will do a program, helps to choose food and fully organize the entire weight loss process.But it costs money that is not always enough.The study of the thighs and hips at home is available to everyone.You can do exercises at any convenient moment, and without spending a penny.

Time is limited only by the desire and capabilities of the lost weight.

Useful tips.Experts are gradually increasing the load, starting with short training, which lasts no more than 20 minutes.Gradually increase the number of repetitions, add new exercises to the band.

We offer you some effective moves that will help you make your feet weak and beautiful.

Twins

• We go to the floor.We rest in our head bent in the elbow.
• We make swings with one foot on top.
• Then we turn on the other side and repeat the exercise.
• Item can be done in a stand with emphasis on a stool, sofa or all four.

Squat "Plie"

• We are in place.Deliver the seams.You can take a dumbbell or any other weighing.
• We put our feet more widely than the shoulders, socks that we unfold from each other.
• We make an occupation, but not to the maximum depth.The bent joint of the knee must form a right angle.
• We slowly do the exercise, breathing is free.

Log

• We become exactly, we straighten our shoulders as much as possible.Keep the head straight, the look is steady forward.Hands are reduced.
• We take a big step forward so that the bent foot forms a correct angle.
• We lift, by analogy repeat for the other end.
• Attack on the same times on both legs.
• To make the load to the maximum of the muscles, we try to move as much as possible.

Hits

• We become in the original position, as with the classic attacks.Hold our hands in the castle at the chest level.
• We take a sinking with the right foot back, sit on the knee.
• Then we raise it and pull it forward, as if they were blowing.
• Repeat the exercise on the second leg.We alternate the required times.

Attraction Stannaya

• At posture, we hold the dumbbells in our hands, stretch them along the body.
• The knees are slightly bent.
• We bend the body of the body, while pressing the back ass, as if we were sitting.We reduce the dumbbells as if possible, holding the back evenly (any curves are prohibited),
• We are firm in this position for a few seconds, then we come up.
• During exercise, you should carefully monitor your back, otherwise the result will not be.

Exercise “horse”

• We get all four.We hold the back evenly, the look is firm.
• The right foot bent on the knee to the corner formed 90 degrees, rose.We are trying to make the maximum rise.
• Then we return it and repeat the same thing, but with the left foot.

Plump

• We take the original position - Lying in the stomach on the gymnastics or on the floor.
• The hands are bent on the elbows and perform the support function.
• We take the socks.
• Keep the body straight, immediately, without bending in the lumbar region.
• We are in the acceptable position so much time.

Drying with deep occupation

• Put our feet shoulder -apartment separately.
• We make a jump and immediately fall into the deepest occupation.
• From the occupation, we go immediately, but by rotating the body on the right side.We are sitting again.
• Then we jump to the left side, immediately immerse the occupation.
• We make such occupations, turning in all directions of the world.

How to increase the effectiveness of a set of exercises at home

Full legs are not the only problem of modern women.With fat accumulation, an unpleasant "orange crust" or cellulite appears, which is even more difficult to get rid of.

Therefore, it is recommended to combine sets of exercises at home or in the room with other useful procedures and means:

• War massage.At home, it becomes incredibly simple.We start with simple strokes of thighs and hips, then slowly, gradually go to circular intense movements.To improve the result, you can use various cosmetics, for example, a type of heating that will speed up the fat burning process.Ideally, he periodically visits professional anti -cellulite massage (this is especially true for those contraindicated by certain independent skin manipulation).
• The use of nutrients rubs that increases the elasticity of the skin.If weight loss is intensive, you must definitely take care of your skin to avoid loosening.The best medium of universal action is olive oil.It will not only lead your skin to the perfect condition, but will also provide an anti -aging effect.

Work on your body requires a serious approach and careful preparation, especially if it is such a part of the body as the legs.Only a comprehensive approach will help to become the owner of delicious forms that excite men's imagination and causing envy to women.

Utilizing our tips, you will quickly return to excellent condition, you will achieve the shape of your dream, which will thank you for many years.