All the girls want to be the owners of beautiful and slender legs, attracting admiring men's looks. Some nature has endowed them with birth, and the rest have to achieve this through their work and limitations. How to effectively and quickly pumped up the legs of the girl?
To begin with, let's define the very concept of "beautiful legs" - because for everyone it is different. In the view of some, these are heavily inflated legs with "playing" muscles, and for others - the absence of excess fat and cellulite. In the first case, you will have to work out in the gym with a lot of weights, in the second quite regular classes at home.
There is enough exercise for the legs of girls at home, able in a relatively short time to bring their appearance in order.
But this requires compliance with the conditions:
- The approach is not less than 16 repetitions;
- Be sure to include in the complex aerobic load, it is better in the beginning - running, jumping, exercise bike;
- The beginning of training should be aimed at training the muscles for the upcoming workload in the form of a 10-15-minute warm-up and stretching.
Another point - it is unlikely to achieve the desired results, if not to adjust the diet and diet, which will be discussed later.
Contents of
- 1 6 exercises for girls at home
- 2 Timing and results
- 3 Fresh air and fitness
- 4 Nutrition information
6 exercises for girls at home
Now let's move on to practical recommendations on how to beautifully pump up a girl's legs. The following exercises are included in the complex:
1) The usual squats can quickly pump the hips to the girl - legs stand on the floor( slightly wider than the shoulders), hands in front of him or on the belt. Squatting, it is necessary to imagine a chair standing behind, on which you need to sit down.
The extreme point on the parallel of the hips with the floor, after which return to IP, clutching the buttocks. Perform 3 approaches, starting with 20 times in each with a gradual increase.
2) With the help of attacks, the muscles of the legs are also well developed - setting the legs to the width of the shoulders, with one foot making a lunge forward to the right angle in the knee joint. The supporting leg does not touch the floor. And return to the impulse in. P.
Do the same with the other leg. The knee of the working leg does not go beyond the foot. Repeat 12-16 times on each leg in 3 sets.
3) Zaryginivaya on a hard surface, the girls will work out all the muscles of the legs, including the calves. You will need a stool or any other device with a straight platform at a height slightly below the knee.
Run 12 jumps in each of 3-4 approaches.
4) Knit socks are effectively pumped by the legs of the girls at home. To do this, take a low surface, stand on her toes and, without putting the heel on the floor, make up to 20 ascents on the toes.
This exercise perfectly outlines the gastrocnemius muscles, making them more prominent.
5) Swinging the legs back and forth will help to work the back and front surface of the thigh with the buttocks. And by means of swings aside, the external and internal sides are involved.
Repeats must be at least 20 in each of the 3 approaches.
6) With the help of an expander, the muscles located on the inside of the thigh are visibly worked out. Sitting on the surface, clamp the trainer knees and with effort to reduce and dilute legs - 3 sets of 16-20 times.
To pump the calves of the legs to the girl at home will also help jogging, alternating with fast walking - this will make them slim and fit. It is advisable to start jogging with jogs, by them you will additionally warm up the muscles before the power work.
Another simple and very effective tool for home is the rope. Jumping with it will help in addition to working out the muscles of the legs, and also get rid of excess weight throughout the body. How fast and qualitatively the appearance of the legs will improve is dependent on several factors:
- Whether the training is conducted regularly and in sufficient volume;
- Is the power adjusted?
- Does the drinking regime comply?
- Whether full rest.
During training, be sure to drink plain water in small sips. And throughout the day, drink up to 2.5 liters of liquid, including soups, juices and fruits.
These are the main points that affect the rate of burning excess fat in the leg area. If we consider that all this is regulated, then in a couple of weeks the results will already be visible. But in order to radically change, it will take from six months, depending on the initial weight, gender and genetics.
And one more item - the chosen path is sure to follow the rest of your life. This should not be a temporary change, otherwise everything will return to "its own", and even with an increase.
Fresh air and fitness
With nothing incomparable pleasure experienced by a person engaged in fresh air, away from the large highways and crowded places. Lose weight in general and sweat your legs can be traveled by bike, jogging, sports( health) walking or even Scandinavian.
You can work at a convenient time, but you should keep in mind - active training in the morning on an empty stomach actively burn excess body accumulation. If the choice fell on the evening time, then you should not do this after 19 hours, so as not to spoil your night's rest.
Nutritional Information
What to eat, how much and how, is very important for the process of leg muscles and weight loss in general. Excluded from the diet:
- Any sausages, smoked products and preserves. Baking and confectionery. Chips and croutons. Sweet carbonated drinks.
And to focus on fresh vegetables with fruits, whole grain bread and pasta from durum wheat, cereals( buckwheat, oats, rice, millet), sour-milk low-calorie foods and lean meat.
Feed should be from 4 to 6 times a day in small portions. Before training, it is permissible to eat for 2 hours, not heavy meals, but quickly absorbed. If the task is set to lose weight, then after classes, too, time is before the meal.
Girls, adhering to these recommendations, you will improve your appearance in a relatively short time and quickly pump your feet! And continuing to follow the chosen way of life, after half a year from excess weight there will be no trace.
