Exercises for slimming legs at home - effective complex

These measures, in conjunction can give an excellent result. Consider what to do exercises for slimming legs, and what measures are in addition to the physical activity.

slimming legs at home

THE MOST EFFECTIVE EXERCISES FOR LOSING WEIGHT LEGS AT HOME

The proposed series of exercises you can perform at home. It helps you to work efficiently Problem areas

SQUATS SUMO

Squats – the best exercise for losing weight Gluteal muscles, as well as the inner surface of the legs. One of the most effective variant for The name of SUMO.

Stand up straight, keep the back straight, the feet strong wider pelvis, Hand (take the weights in them) position along the body. Now bring your pelvis and slowly squat until the knee is formed the right angle. Get up and stretch the legs in the knees. In during the whole approach, it is important to posture, the head does not reduce. You make a couple of approaches for 15 reps.

LUNGES IN THE DIRECTION OF

To use lunges effectively and external the inner part of the thigh and also buttocks, forming a beautiful Relief to the feet.

You stand up, your feet wider than shoulders, bend the Hand the elbow and put it on a belt. You progress in the direction of with the right foot, bending it in the area of the knee. At this weight should the body has is on the right leg and the left act support. Pay attention to body position, lift Chin. Must only work the lower part of the body. You make a lunge on the left leg. On each leg you do 2-3 sets of 15 times.

THE ROMANIAN BAR WITH DUMBBELLS

This exercise helps to get rid of oily and legs work, buttocks shaping, slim thighs. Stand up straight, bend the knees a little. Now Bend, bend in front of the right angle. Hands with Dumbbells you to move to the front of the thigh Mid-Shin, and again, do not Stop achieved. You do 2-3 sets of 12-15 repetitions

MAHI feet

Also, you should be able to compete for the feet to slimming legs is a great exercise for The muscles of the outer and inner sides of the thighs, Buttocks. You use the weights.

You are just the hands for any Prop. Take her aside just in the leg, by using momentum the maximum Amplitude. The exercise that you can do lying.

Check your posture, the back should be straight in throughout the exercise, the housing does not tilt. Just need to work the legs. For each leg you make 2-5 approaches to 12 times

EXERCISE "HIGH CHAIR"

This is a static exercise, which, although it seems simple, but perfect legs and glutes is considering. With his back to the wall and a half-step away from her. Building on the back, try to fall imaginary chair. In hip and knee Joint formed Corners are to be, whether you sit on a chair. The arms, below, or crossed them on 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 use two stools or chairs, the in the vicinity. The Design must be sustainable it is important to you. You lay on your stomach, so that the housing placed on the surface of shoulder to Hip joints. The feet must be on the ground, based on the floor with the fingers of the feet. The hands comfortable put them under the chest. On the exhale, lift the legs a line with the body, on the inhale, lower them again. Repeat 8-10 times.

SCISSORS

Scissors – fine exercises to lose weight Hips and legs, also on the back and Press. For your power, you lay down on the floor, hands position parallel to the housing, slide the lower back on the floor. Tear from the ground, straight legs under the small Angle. In the ideal case, you should be a maximum of close to the ground without touching it. You lead the movement, Simulation of the shear, without bending your knees. The Amplitude of the movements must not be big. Repeat at least 10 times.

WALKING ON THE PLATFORM

You can Bank with a climbing wall or seat instead, use the low stool. You charge the front, inner and rear part of Hips, studying, and buttocks.

Take the dumbbells in Hand and take a step on the platform with the left foot. Standing on the platform, it should form a right angle. Straighten the leg at the knee and lift both feet on the platform. Press and hold for Second, and down to the ground. You make the necessary the number of steps at the beginning for one, and then for the other foot. You control the balance. The number of repetitions – 10-12 for each leg, a couple of approaches.

LUNGES WITH BOUNCE

This exercise is wonderful burns fat, strengthens Muscles of the thigh and lower leg, promotes weight loss the legs.

Stand up straight, with your right foot take a step forward, transfer to your body weight. Bend it under the direct Angle and the knee of the left leg set practical parallel to the ground. You will preserve your posture with unfolded Shoulders and a straight back. They are based on the sole of the foot right foot upwards to bounce and then down to the the same place. The jump strike help Hand. The next failure step to make the other leg as well. The number of repetitions up to 12 with multiple Approaches.

SQUAT "PISTOL"

exercise gun

A good exercise to lose weight stomach and legs, the maximum charged to the legs. But note that it is quite complicated, and it is recommended if you already have a certain level Preparation. Crouching on one leg, pull the end of the second to the front. Exercise also develops perfectly Coordination (as you can first with one Hand stick to one type of support). Then repeat it is for the other foot. For each, you can make 10-12 times. The exercise is great and burns calories helps to strengthen the muscles of the legs.

Do not try to lose weight too fast. Hardly exercises for slimming legs help to clean them for Week, as more permanent results must Time, but it is important to engage in regularly, and soon You will see the results. Helpful for the weight loss of the legs, and Endurance training – running, rope trainer and jump, Elliptical trainer. You can get the attention Pilates, Breathing Exercises. Perfect work and different types of dances.

HOW TO GET RID OF THICK LEGS WITH DIET

As such, diet legs slimming, as well as Belly, not there. A correct and healthy must Diet, which is full of useful Substances, and it is the minimum The number of simple carbohydrates and fats. Important Do you eat enough vegetables and fruit, the little calories, but lots of very valuable Components.

If you want to get rid of the additional volumes, it is recommended to minimize the amount of food the following products:

  • Animal fats, Mayonnaise and other sauces, Butter;
  • Baked goods, white bread, different Cakes and pastries;
  • Chocolate, ice cream and other sweets;
  • oily meats;
  • Sausage, Sausage, Pickles;
  • fried dishes;
  • sugary sodas;
  • Alcohol.

If you want to lose weight, it is important in the diet contain Products, the acceleration of the processes in the body Metabolism. It is not only the already mentioned vegetables and Fruit but also cinnamon, green tea, and caffeine. Important Do you eat enough Protein – it helps to lose weight and involved in the development of the muscles. He in contains low-fat meat and fish, in dairy products, low-fat cheese, chicken eggs.

Complex carbohydrates need. You give a long Energy, saturates and protects against overeating. The best Your sources is a grain (buckwheat, rice, millet). For their preparation it is recommended Water or milk up to 2.5% fat.

Should not be restrictive in your diet, otherwise, the result is unstable and short-term. You eat frequently and in small Portions, don't starve, eat useful products

WRAPS FOR DEALING WITH PROBLEM

Wraps – a wonderful way to pull problematic area, accelerating the processes of fat burning, to get rid of Cellulite. You can, in the Salon but you can also do wrap for losing weight Legs at home. They help to accelerate Blood circulation, fat from split to The body of slag and toxins and tension to improve strength of the skin/

Pack

Before you take a shower and treat problematic area of scrub. Clean the skin, wear on the selected composition, in a spiral, wrap the legs Foil in several layers and then lay under the ceiling to 30-60 Minutes (depending on components). Then You rinse, the composition of warm water and apply to the skin Anti-Cellulite Cream. Wraps recommended do a course of 10-15 treatments at intervals of about Day.

There are a large number of recipes Body wraps. Here are some of them:

  • You heat the liquid honey in a water bath and mix it with essential oils (you can take rosemary, lemon, Grapefruit, orange) and you wear on the legs. Take 4-5 drops of oil on two Tablespoon Of Honey.
  • Take the blue clay, dilute it with water, to get warmed up to 40 degrees creamy consistency, the on the feet are applied.
  • You need to your coffee grounds, the need to mix with essential oils ( geranium, fennel, juniper, or those who take in the first recipe). Composition is evenly zones on the problem.

Before you wrap up, make sure the fact that you are not allergic to the ingredients of its composition.

You can make Wraps in a regular, Supplement proper nutrition and physical activity, and soon you will find that your feet are much more slim and toned. Do not forget much move and lead an active life – it is also helps to enhance the shape, without any A Particular Effort.