Remembering the popular song of the group "Disco" Accident "called" Legs ", one can not help but think about how important this part of the body is for a girl. Indeed, it is difficult to imagine an elegant silhouette, if the hips are too full. Fortunately, there are a lot of ways to keep your legs slim and beautiful.
Super-burning leg exercises
Speaking of leg exercises for girls, one can not help recalling the main enemy of harmony - fat deposits. The fact is that the usual exercises are aimed at strengthening the muscles, but they do not affect the fat cells. In order to lose weight in the legs, you need proper nutrition and aerobic exercise.
Even if all your life you could easily eat sweet and fat in any quantity, one day you will have to reconsider your food, because with age, the metabolism slows down and what was previously easily processed, begins to settle in problem areas in the form of fat deposits. Therefore, it is so important to stop and think about your food in time.
And for burning already accumulated fat, the most effective exercises for slender legs are any aerobic and cardio-load cardio-load. These include:
- run;
- jumping rope;
- walking up the stairs;
- aerobics;
- step aerobics;
- riding a bicycle, etc.
You can choose any of these options. Giving the body this load is recommended 3-4 times a week for 30-40 minutes. In the case of a rope and a ladder, this time can be reduced, since the loads are more intense. Such leg exercises for women should become an integral part of any training, because they allow not only to burn fat and strengthen muscles, but also to give the legs a more correct, beautiful shape.
Strength exercises for legs
Do not forget about exercises for slender legs, which allow you to strengthen the muscles. The more muscle you have, the faster the fat will be burned, since the life of such cells requires a fairly high calorie expenditure. So, the list of effective strengthening exercises for the feet includes the following:
Squats
Starting position: back straight, hands on belt, legs slightly apart, legs toes look forward. Crouch, strongly pulling the buttocks back, as if they wanted to sit on a low chair. When the knees are bent at an angle of 90 degrees, freeze for a couple of seconds, and then slowly return to the starting position. Do 3 sets of 15 times. In the end, it is recommended to perform a static version of the leg exercise - at the bottom of the squat for the longest time.
Scissors lying
Lying on his back, his hands behind his head, the press is strained. Raise your legs at a right angle and maximally dilute them to the sides. Cross them and bring them back to their original position. Do 2 sets of 15-20 times.
Rifts
Sit down as low as possible, your back is even. Transfer the weight from one leg to the other. Run 10 rolls to each side.
Makhi feet
Stand upright, legs together, press strained. At each expense, swing your foot to the side, do not bend over and raise your foot as high as possible. Perform 15 times for each leg.
Lateral foot lift
Exercise is similar to the previous one, but the leg is not moved forward, but exactly to the side. For convenience, you can hold on to the back of a chair or other support. Perform for each leg 20 times.
Impacts
Stand straight, hands on the waist, and take a wide step forward so that the front knee is bent at right angles. Then go back to the starting position and repeat for the other leg. Do 2 approaches 15 times each.
This complex takes only 20 minutes and is perfectly suited as an addition to aerobic exercise. Performing such a full-fledged complex 3-4 times a week, you will quickly note the excellent results.