Exercises for slimming legs at home - effective complex

In combination these measures you can give a great result. Consider what exercise for weight loss legs you need to do, and what measures to Supplement physical activity.

slimming legs at home

THE MOST EFFECTIVE EXERCISE FOR WEIGHT LOSS LEG HOME

The proposed set of exercises you can perform at home. This will help to work effectively problem areas

SQUATS SUMO

Squats – the best exercise for weight loss the buttocks and the inner surface of the leg. One of the most effective is a variation on the the name of sumo.

Stand up straight, keep your back straight, legs apart a much broader pelvis, hands (grab them dumbbells) position along the body. Now shift your pelvis and slowly squat until the knee is not created a straight angle. Stand and straighten the leg at the knee. In throughout the approach it is important to monitor your posture head of not less. Please take a few approaches 15 reps.

LUNGES AGAINST THE

Attacks effectively used external and the inner thighs and buttocks, form a beautiful relief of the leg.

Stand up, feet wider than shoulders, bend your arms in the elbows and place them on the belt. Step sideways the right leg is at the knee region. Weight the body needs to fall on the right leg and the left will be acts as a support. Follow the posture, lift chin. You only need to work the lower part of the body. Do the lunge on the left leg. On each leg do 2-3 sets of 15-fold.

ROMANIAN DEADLIFT WITH DUMBBELLS

This workout will help you get rid of fat legs and to work the buttocks, the form, slender hips. Stand straight, slightly bend your knees. Now bending, bending them to the right angle. Hands weights move to the front side of the thigh to the mid-calf and back, I do not understand, to stop. Do 2-3 sets of 12-15 times

LEG SWINGS

It is also recommended that you perform the leg swings to weight loss in the legs – this is a great workout for the muscles on the inner and outer thighs, the buttocks. The use of wheel weights.

Stand up straight, keep your hands on the all prop. Check straight leg side, the creation of a Mach with the maximum amplitude of the. Exercise can be carried out lies.

Control of posture, back should be straight in through exercises, the body does not tilt. Should only a part of the leg. For each leg do 2-5 sets of 12 times

EXERCISE CHAIR

This is a static exercise, that is, even though it seems simple, but works great legs and buttocks. Stand with your back to the wall and half a step back, away from her. Leaning back, try to fall on the an imaginary chair. In hip and knee the total set up angles like you sitting on a chair. Hands down, or cross them to the chest. In this position, hold for 1-2 minutes. The optimal number of repetitions 2-5.

REVERSE PRESS

At home, for this exercise you can use two stools or chairs set next. Design must be sustainable is important. Lie on the belly so that the body placed on the surface of the shoulder to the the hip joints. Your feet must lie flat on the floor resting on the ground with your feet. Hands comfortable place under the breasts. On the exhale raise the legs to one line with the body, on the inhale, lower them back. Repeat 8-10 times.

SCISSORS

Scissors – a great workout for weight loss the thighs and legs, which are also work and back press,. To perform them lie on the floor, hands position parallel to the body, the lower back press on the floor. Distract from the ground straight below your feet small the angle. Ideally, they should be near the floor without touching. Follow the movement of the imitating a pair of scissors without bending your knees. The amplitude of the movement should not be large. Repeat at least 10 times.

WALKING ON THE PLATFORM

Can be done with a gymnastic bench or instead, use a low stool. Are load front, inner and back part of the the thighs and the buttocks last.

Grab a dumbbell and take a step on the platform with the left leg. Standing on the platform, must in the form of a right angle. Straighten the knees, legs and the lift on the platform with both feet. Hold on the second and lower to the ground. Necessary the number of steps, first for one and then for the other leg. Control of balance. The number of repetitions – 10-12 for each leg a number of approaches.

ATTACKS BY JUMPING

This is a great exercise burns fat, strengthens the muscles of the femur and the tibia, contributes to weight loss in leg.

Stand straight, right foot step forward, shifting her weight. The bend on the right the angle and the left knee position practically in parallel with the ground. Keep the posture with cross-border shoulder straps and a straight back. Lean on foot right leg bounce up and down on it . When you jump you can help a stroke hands. The next attack do the same on the other leg. The number of repetitions up to 12 with some approaches.

SQUAT "GUN"

the drill gun

Great exercise for weight loss belly and legs, that is the biggest load of the legs. However, note that this is complex and we recommend run, if you already have a certain level of training. Squat on one leg, pulling the second forward. Exercise also helps to improve coordination (in the beginning only with one hand stick to some kind of support). Then repeat this for the other leg. For every do 10-12 times. Exercise is great and burns calories helps strengthen the leg muscles.

Do not try to lose weight too fast. Unlikely exercise for weight loss legs helps to remove on the week, as the long lasting results that you need time, however, it is important that you practice regularly, and soon you will see the results. Useful shortening of the leg and cardio – running, jumping rope, an exercise bike, and the elliptical machine. You can pay attention Pilates, breathing exercises. Excellent performance and different types of dances.

HOW TO GET RID OF FAT THE LEGS WITH DIET

As such, weight loss diet legs as well as belly, does not exist. Must be properly and healthy a diet that is full of useful substances, and while it will be minimal the amount of simple carbohydrates and fats. It is important eat enough fruit and vegetables, that are low in calories, but a lot of valuable components.

If you want to get rid of excess amounts, it is recommended to minimize the amount in the diet the following products:

  • animal fat, mayonnaise and other sauces, butter;
  • bakery products, white bread, different the cakes and other sweets;
  • chocolate, ice cream and other desserts;
  • fatty types of meat;
  • sausages, smoked products, pickles;
  • fried foods;
  • sweet drinks;
  • alcohol.

If you want to lose weight, it is important to include in the diet products, promotes the body processes, metabolism. It is not just for the already mentioned vegetables and fruit, but cinnamon, green tea and caffeine. It is important eat enough protein – it helps to lose weight and take part in building muscle. This is contained in a lean meat and fish, dairy products, low fat cheese, chicken eggs.

There is also a complex carbohydrate. These provide a long energy, saturating and prevent overeating. The best their sources are cereals (buckwheat, rice, millet). For their preparation it is advisable to use water or milk of 2.5% fat.

It is not necessary to enter into their diet severe restrictions, in the opposite case, the result will be unstable and a short period of time. Eat small frequent parts, don't let yourself starve, eat useful products

LINING FOR THE FIGHT AGAINST The PROBLEM

Lining – a great way to tighten up problem areas to accelerate the fat loss process to get rid of cellulite. You can go to the salon however, you can also do wrap for weight loss leg home. They will help to accelerate the blood circulation, decompose fat, bring out the body of toxins and improve skin tone/

wrap

Before take a shower and treat the problem in this area, scrub. Clean the skin, apply a she selected part of the spiral wrap of the foot wrap in multiple layers and lying under a blanket for 30-60 minutes (depending on ingredients). Then rinse the part with warm water and apply on the skin anti-cellulite cream. Lining we recommend for this course of 10-15 treatments at intervals through the day.

There are a lot of recipes for lining. Here are some of them:

  • Heat the liquid honey in a water bath and mix it with essential oils (you can take of rosemary, lemon, grapefruit, orange) and apply to the legs. Take 4-5 drops of oil into two tablespoons of honey.
  • Take blue clay, dilute it with water, heated to 40 degrees, to get creamy consistency, which will apply to the feet.
  • You need coffee grounds, which you need to mix with essential oils (you can take of geranium, fennel, juniper or those mentioned in the first recipe). The composition of the apply evenly on the problem areas.

Prior to this wrap, make sure that that you are not allergic to the ingredients in its composition.

Not lining regularly, complementing them proper nutrition and physical activity – and you will soon notice that your feet become much more slim and toned. Don't forget, a lot of to move and lead an active lifestyle is also it will help to improve the shape, without having to do all the a lot of effort.

07.09.2018