Ideal legs - this is what most of us lack - both thin and thick. Not all of us give proper load to our legs, and, given that most of the year the legs can be "hidden" in trousers, we even start them at all. But it's not worth the effort to tighten the legs, at least, the time spent and the forces are worth it.
According to statistics, men are very sensitive to the condition of the woman's legs, paying attention not only to their tightness, but also to the lack of curvature. If we can not cope with the latter ourselves, then tightness can provide us with a short and completely complex exercise program . And it's not necessary to spend money on the gym. Effective exercises for weight loss of legs, we can learn and at home.
First of all, it's worth starting with a warm-up. You can run or walk at a fast pace on the spot. Next, proceed to the most banal, and at the same time, an effective exercise for slimming legs - squats.
The legs are slightly wider than the shoulders, hands on the waist or are stretched out in front of him. Squat with a flat back, thighs in the squat - parallel to the floor, not touching the heel off the floor. At squatting - inhale, on the rise - exhalation. We do 15 repetitions and 3 approaches.
Next, let's do gymnastics for slimming legs and forming a regular, elongated form of muscles.
IP - standing, legs wider than the shoulders, hands on the waist or stick to the back of the chair (for balance). We make flies aside. Raise sideways leg to 90⁰ to the floor, lower it - slightly touching the floor, raise again. So 15 repetitions, and the second approach to the other leg.
We do the mahi back. Here you need a ballet machine or at least a chair back. We hold with both hands for the support, perform the same similar to the previous exercise, but back. Repetition on each leg: 10.
Our training program for weight loss should also include strength training, for example, attacks.
IP - standing, feet shoulder-width apart, arms relaxed. Raise the right leg in the knee, pull forward and lower - lunge. The knee of the front leg (right) in relation to the floor is 90 °, the knee does not protrude from the toe. We lift the leg and return it to the FE. Repeat 10 times on both feet.
Reverse lunge. IP is the same. We do not attack forward, but backwards. Repetitions: 10 on both feet.
Double lunge. PI is the same. We make a lunging forward, and then we return the foreleg not to the IP, but immediately turn into a reverse attack.
Exercise with a tourniquet. We connect the legs just above the knees with an expander and do 10 steps in each direction. Very effective exercise for weight loss and muscle mass gaining of legs.
Exercises on the floor
IP - lying on the back, knees bend, the body keeps on the heels, the toes are torn off the floor, look up. We tear off the floor and the torso with the pelvis. The point of contact is only: heels and shoulder blades. The body forms a straight, elongated line. Hands remain on the floor. Delayed for a few seconds, we return to the IP. We do 15 repetitions, 3 approaches.
IP - lying on the back, legs raised vertically. We raise the legs to the side as low as possible and reduce them. We make scissors. Repetitions: 10, approaches 3.
IP - lying on the back, legs raised vertically. We lower our legs one by one, hardly touching the floor, we return to the IP, and we lower the second leg. We do 2 approaches 15 times.
We finish the complex of the best exercises for losing weight on the step-platform or on the stairs in the entrance.
We stand on the platform, holding on toes, while the rest of the foot hovers in space. We climb on toes and return to the FE. So do it 15 times. We complicate the exercise: we do the same lifting on both socks, but we carry the weight on one or the other leg.
Repeat this complex three times a week, alternating with occupations on the press, buttocks and back. Leave one day a week for proper rest and recovery.