Every Wednesday WHOCHU.ua answers readers' questions about style and fashion. In the last edition of the Fashion Guide, we talked about. Today we’ll talk about how to choose trousers if you have full legs.
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READ ALSO: How to look slimmer with clothes
As usual, we received a lot of letters to our editorial office asking for help to decide on certain issues in the fashion sphere. We have selected the most interesting ones and are ready to answer them. But first, let me remind you that you can send me an email: n.lusta@site or write directly in the comments under. And send questions on beauty and cosmetics to ours.
As you remember, last week we promised to play . We decided to reward our regular reader Katya with a prize, who sent the most daring question about which pants to choose for girls with full legs. Please contact the editors of WANTED.ua for information on how you can pick up a gift.
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CONGRATULATIONS! And now the answers to your questions.
Kate
“Tell me what to wear if I have full legs. I want tubular trousers, but they don’t fit, and I don’t want to wear things from the hip all the time. ”
Hello Kate!
It is difficult to give an exhaustive answer to your question (you can, yes?), Without having a photo in front of your eyes. But I'll try :) Firstly, if you have full legs, this does not mean that all you can wear is straight, wide or flared piping trousers from the hip. It all depends more on the type of figure, and not on the thickness of the legs.
So, if you have a “pear” figure type (that is, a relatively miniature, slender or even thin top and a massive bottom) and not the longest legs in the world, then tapered trousers-pipes are really contraindicated for you. However, you can wear tight cropped trousers and even skinny (!), But under what conditions: if you have thin ankles (even with small stature and not long legs - like, for example) and / or long legs. If your legs are long and even, but full, you can wear everything the same as girls with thin legs.
A good example: Jennifer Lopez is the owner of a pronounced pear-shaped figure, slender and lean, but with noticeable "ears" in the hips and not long legs. 70s-inspired flared jeans help solve this problem, while platform sandals add height and length to the legs.
Be sure to wear: an elongated jacket, blouse, shirt, tunic, etc., which should cover the hips to the middle and concise, simple shoes in skin tone or the color of the trousers. It’s good if these are pointed classic pumps or inconspicuous sandals with a heel adequate to your physique (that is, you don’t need to choose a thin stiletto heel or a very massive heel or platform if you are, as they say, “in the body”). If the trousers are black, then it is better to choose nude shoes. The main thing - trousers should not contrast with shoes, so as not to "cut" the legs into pieces.
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A good example: despite having big hips, Lopez has a thin ankle and skinny legs below the knee, so cropped skinny jeans suit her. However, this style looks good on Jennifer only in the presence of high heels.
Check out how well-known blogger Tanesha Ashanti, who runs the Girl With Curves blog, dresses. She has a full but harmonious hourglass figure with pronounced hips, waist and long legs. Tanya has “ears” on her hips, but at the same time she has thin ankles and beautiful high calves, so she can also afford tight jeans or trousers, even despite her fullness.
A good example: Tanesha Ashanti in black cropped skinny and heeled pumps. The blouse covers the unsteady inguinal zone and reaches the middle of the thigh
If you have full legs, but a different body type, then everything is even easier. For example, you can look at another fashion blogger - Italian Iris Tinnunin, who has a rather undefined waist, a voluminous top and even, rather narrow hips. It looks good on her like bananas, chinos, pajama pants and rolled-up boyfriend jeans.
A good example: Tanesha Ashanti's large-print banana trousers, oddly enough, hide the lush fullness of the legs. The main thing: trousers should not fit tightly to the body.
Slender legs have always been considered the standard of female beauty. With a good figure, any lady feels confident and self-sufficient. Barely faced with the problem of excess weight, in particular, an increase in the volume of the hips and calves, women panic, become overgrown with complexes. In fact, you can get rid of fullness, you just have to choose the right strategy.
Why do women have very fat legs
To get rid of excessive fullness in the hips and calves, it is recommended to find out the reason that led to such consequences. There are several of them, so you need to sort everything out in order.
A common cause of excess body fat on the legs is a sedentary lifestyle. It can be sedentary work, or spending most of the time at the TV, computer. Lack of exercise contributes to the accumulation of unused calories, which are converted into body fat.
Improper nutrition disrupts the work of not only metabolic processes, but also all body systems. An abundance of fatty, smoked and fried foods leads to an increase in body weight. Fats primarily accumulate in and.
Bad habits (alcohol, smoking, consumption of energy drinks) interfere with setting up metabolic processes, so often even strict diets are powerless in the fight against body fat.
Frequent stress, unstable psycho-emotional background also lead to disruption of metabolic processes.
In addition to nutrition and low physical activity, various diseases can provoke fullness in the legs.
It is important! It is impossible to ignore the symptoms accompanied by swelling. To solve the problem, you should contact a specialist, be sure to take tests for sugar levels and hormones.
Early diagnosis and timely treatment contribute to a quick recovery, a decrease in the volume of the legs.
Among the reasons that provoked an increase in the volume of the hips and calves:
- violations of lymph flow and blood circulation;
- kidney failure;
- edema of various etiologies (allergic, cardiac, congestive, dystrophic, etc.).
Puffiness can develop as a result of a violation of the water balance (during heavy drinking) or in cases of working “on your feet”, with prolonged sitting in one position, for example, during flights. Incorrectly selected shoes can also provoke swelling.
Watch a video about the mechanism and causes of edema formation.
In women who regularly visit the gym, voluminous hips or calves can signal a set of muscle mass. In such cases, adjustment of classes is required, an experienced trainer can help.
What to do if legs and thighs are fat
If the fullness of the legs is due to the presence of a fatty layer, an integrated approach is used that provides for physical activity on the muscles of the thighs and calves, a special diet, and cosmetic procedures.
How to lose weight with exercise
To accelerate the breakdown of fats on the hips, buttocks and calves, the trainer recommends using a set of exercises, during which the load is distributed specifically on the muscles of the legs. The following movements are considered the most effective.
- Leg swings - forward, backward, to the sides (from the position of "standing", "sitting"). Repeat 15-20 times on each leg in 3 sets.
- Squats - with arms outstretched in front of you or with dumbbells. Repeat 20-30 times in 3 sets.
- Raising the legs - forward, to the side, back from the "lying" position. Repeat 20-30 times in 3 sets.
- Lunges - forward, to the side. Repeat 20-25 times on each leg for 3 sets.
- "Scissors" and "bicycle" - exercises for the rhythmic movement of the legs are performed from the "lying" position. Each is given 3-5 minutes in 3 sets.
- Jumping rope - on two legs, on one, with a shift to the sides. For one lesson, do 500-1000 times.
- Jogging - the method works only with a long lesson (at least 40 minutes).
All elements intensively work out the muscles of the hips and calves.
In order for training to give the desired effect for losing weight on the hips and calves, it is necessary to observe the breathing technique during the exercises.
Remember! In the relaxation phase, draw air into the lungs, and in the difficult phase - with tension - exhale.
The pace is chosen average with the fixation of the extreme position for 1-2 seconds.
Nutrition rules
The first rule of nutrition is the complete rejection of prohibited foods. It is important to include more fresh vegetables and fruits in the menu. At the same time, the heat treatment time is reduced to a minimum. Vegetable food cleanses the body of toxins, neutralizes the action of free radicals, saturates with useful vitamins and antioxidants.
The regimen should include 3 main meals and 2 snacks. It is preferable to eat at the same time, this disciplines the body, regulates the digestive system. After 19-00 it is allowed to use only water or herbal decoctions.
Drinking regimen is an integral part of a healthy diet. You can calculate the amount of fluid needed using a special calculator that takes into account weight and age. On average, water consumption per day is about 2 liters.
Foods useful for burning fat and cleansing the intestines:
- kiwi, strawberries, lettuce, cabbage, citrus fruits;
- dairy and sour-milk products with a low fat content;
- soybeans, wheat germ, beans.
It is useful in cooking to use garlic, chili and ginger. They contribute to the acceleration of blood circulation, which stimulates metabolic processes in the hips, calves.
The diet should be made taking into account physical activity. If classes are combined with a low-calorie diet, then training can lead to physical exhaustion.
Massage and wraps
Cosmetic procedures on the legs have a direct effect on subcutaneous fat, helping the process of splitting accumulated deposits. Massage can be done by yourself at home.
Important! Lymph nodes are located on the inside of the thigh, so manipulations should be performed carefully so as not to damage them.
The main requirements for manipulations on the hips and calves:
- before the massage, the skin must be prepared by taking a shower;
- to ensure optimal gliding, apply a little massage oil or anti-cellulite cream to the legs;
- apply pinching, smoothing, pressing, kneading and spanking;
- it is necessary to act on the skin gently, without using force;
- the inner part of the thigh is massaged very carefully only by stroking;
- after the massage, take a shower and apply a moisturizer;
- the procedure time is 15-20 minutes for each leg.
Wraps are no less effective procedures for thighs and calves. The active components of the products used penetrate into the upper layer of the epidermis, enriching the tissue with vitamins and minerals, and contribute to the rapid breakdown of fat cells.
In addition, excess fluid is removed from the subcutaneous layer, as well as toxins. The compositions are used ready-made or prepared by hand. Among the recommended products that have a fat burning effect on the hips, calves:
- cinnamon;
- liquid natural honey;
- Apple vinegar;
- mustard;
- citrus juice;
- essential oils of geranium, lemon, etc.
Giving preference to one or another procedure on the thighs / calves, you should clarify what contraindications it has. Before using any product for the first time, a skin allergy test should be done.
Thermal treatments
Some beauty treatments have the effect of a sauna. Due to the thermal effect, the process of splitting fat cells on the thighs and calves is accelerated, excess fluid is removed, the body is cleansed of toxins and other harmful substances through the opening of pores and blood flow.
After several sessions, the skin becomes elastic, elastic. Such procedures increase immunity. The use of these techniques allows you to adjust the hips and calves without surgical intervention.
As a thermal effect on the fats of the thighs, calves, it is recommended to use:
- Russian bath;
- infrared sauna;
- cedar barrel.
In one session, you can get rid of 500 g to 2 kg.
Watch a video about the principle of action, contraindications and the benefits of a cedar barrel.
Methods for dealing with edema
Puffiness in the legs does not always signal dangerous diseases. The reason may lie in the usual little things that are not taken into account in nutrition or lifestyle. In this case, you can get rid of full hips, calves in simple ways.
Diet
With swelling of the legs, it is important to follow a dietary diet that provides for reduced salt intake. And it is better to refuse it altogether, since the mineral prevents the exit of fluid from the body, provoking edema. Under the ban fall: marinades, salty foods, sauces.
Attention! One glucose molecule holds 4 water molecules near it. Therefore, to reduce edema, exclude simple carbohydrates from the diet - sugar, milk chocolate, sweets, pastries.
Folk remedies
With irregular manifestations of swelling of the legs, it is recommended to try folk methods:
- grated potato compress;
- decoction of parsley;
- taking a contrast shower;
- a mixture of lemon, cucumber and carrot juices (in equal proportions);
- mint infusion.
One of the easiest ways to improve kidney function is the use of watermelon and compotes from berries.
Preparations
To get rid of swelling of the legs, doctors prescribe special diuretic preparations; Here are examples of such tools:
- Furosemide;
- Hydrochlorothiazide;
- Bumethamide;
- Torasemide;
- Indapamide;
- Metozapon;
- Clopamid;
- Spironolactone.
Important! It is impossible to take diuretic drugs uncontrollably and for a long time, as they wash out calcium and other elements, and can lead to severe hypotension.
Before choosing a diuretic, consult your doctor, and do not take the drug for more than 2 days.
How is elephantiasis treated?
Sometimes with the fullness of one leg or both, elephantiasis is diagnosed. Previously, it was believed that the problem was incurable. Now many clinics offer different methods of treatment, which include:
- lymphatic drainage;
- wearing compression stockings;
- special diet;
- physiotherapy.
Sometimes treatment requires surgery. During the operation, new channels are created, through which blood is subsequently circulated, bypassing the damaged vessels.
Any disease is easier to prevent than to treat. Prevention consists in the fight against excess weight, physical exercises with a load on the hips, calves, daily movement, healthy eating.
Photo: the thickest legs in the world
The motivator to lose weight and keep fit is not always the visualization of slender bodies. The reverse method can work when a person sees something that he does not want to be or wants to get rid of. Look at the images below and tell yourself, is it really difficult to devote a couple of hours a day to your body, health, and do you really want to eat another piece of cake?
Conclusion
There are quite a few methods and ways to make legs slim. Of these, you can choose options that are safe for health and evaluate the first results on the hips and calves after 3-4 weeks. The implementation of the program on the positive will improve achievements, bring new colors to life.
Thick legs, big thighs, stomach... All this abundance appears imperceptibly, in the course of our daily life. What should be done to lose weight?
Thick legs, frogs, the main reason
Thick legs in women, Poles, hips, this problem worries many ladies, although it should be noted that many men go with the same problem. Fat beer bellies. fat asses and big frogs. Thick legs in men, thick legs in women, what to do? How to make legs slim and thin?
The main reason. This is a sedentary lifestyle and malnutrition. With age, the metabolism slows down anyway, and the person himself “ends” with food and a sedentary lifestyle. As a result, big frogs, fat legs.
This is especially true for those who are addicted. Look at the seemingly prosperous American nation. It has long become a fast food nation. It is estimated that two out of every three Americans are overweight. Nearly 120,000 deaths per year in the US can be attributed to obesity-related causes.
Such a seemingly prosperous life brings, in fact, a bunch of health problems.In the presence of excess weight, it becomes difficult to walk, associated sores such as obesity, diabetes, hypertension appear. The most interesting thing is that they begin to look for a way out of the situation in walking around pharmacies, buying a car (it’s hard to walk, it needs to be easier, more convenient and comfortable), going to various massages, body wraps, thermal procedures. It's all a waste of time and money. All these procedures are good, but you will not remove fat from the thighs, and you will not lose weight. By the way, the principle of action, how to remove frogs for a teenager or an adult, is the same.
What to do to lose weight
Why do legs get fat? To begin with, find out the reason that led to such results, because in addition to nutrition and low physical activity, various diseases can provoke fullness in the legs.
But if you are a completely healthy person and full only because of your body fat, the first thing to do is start. How to eat to lose weight legs, what you can’t eat, you can find out by looking at the food table. After all, 70-90% of success will depend on your diet. so you can follow the links and get acquainted.
What foods make legs fat? Fast food is one of them. Fast food makes kids dumber. If from early childhood a child's diet contains a large amount of fat, sugar and processed food, then over the years his intellectual abilities may weaken.
Well, the second important point, how to reduce frogs, is physical activity. Nobody canceled physical education. Of course, there should be cardio loading and strength exercises. Cardio load includes primarily walking, classes on a treadmill, exercise bike, whoever likes it, then on an elliptical trainer.
Strength exercises for the legs are a must. You think that you will pump up your legs and they will become even bigger. Whatever it is, it will all depend on your regimen and diet. Therefore advice:
| Do not eat immediately after training for 2-3 hours. This is due to the fact that food provides energy, which eliminates the need to expend your own fats. After a workout, the body needs energy, so it begins to take it from the "stash", that is, from your fat reserves for its recovery. A large number of fat molecules will be in your blood after a workout, they were taken from your fat cells. After a workout, metabolism or metabolism is actively going on. Activated metabolic processes can destroy these free fats for a long time. But! If you eat immediately after class. then the food eaten will force your body to return all the free fats to their place, and begin to receive energy from the food just eaten. |
You just have to do the right workout. The basic rule of all strength training is
But let's start with the simplest, most effective and accessible to everyone type of physical activity. It is, of course, walking.
The best exercise for beautiful legs and buttocks
The best exercise machines for weight loss in the hips and buttocks
So, in order to speed up your metabolism or metabolism faster, you need movement. Strength exercises. especially the system is the best way to contribute to this. Cardio is good, but it's not enough. It is best to alternate cardio with strength training.
Leg press. Foot platform
The leg press is a basic exercise used in bodybuilding to train the leg muscles. And, of course, us - who wants to make their legs slim.
Universal trainer for working out the front and back of the thigh. The leg press on the machine is an exercise that belongs to the category of basic ones, since the hip, knee and ankle joints are set in motion here.
Perhaps this is the most common and popular simulator. Good substitute for squats with additional weight, such as with a barbell. The leg press lying on the simulator makes almost all the muscles of the legs work: quadriceps, gluteus maximus, long peroneal and anterior tibial, soleus muscle. With proper exercise, you can get rid of fat deposits on the hips and buttocks.
What matters is how you put your feet on the platform:
- The higher and wider you place your feet on the platform (the upper part of the platform), slightly turning your socks to the sides, the more the adductors, back and inner thighs, buttocks will be involved. The load on the front of the thigh (quadriceps) will be less. For women, the most suitable option.
- The closer you put your feet and the lower they are located on the platform (at the bottom of the platform), the more the abductors and the outer part of the quadriceps (front of the thigh) will work.
- The average setting of the legs on the platform distributes the load evenly, between the quadriceps, hamstrings and buttocks, this option is for all occasions.
A very good simulator and a fairly effective exercise, leg back or hip extension. The working leg in the simulator follows a clearly defined trajectory. The load is mainly on the gluteal muscles, on the back of the thigh. without touching the quadriceps (anterior surface of the thigh). Very good for girls, women and everyone.
The simulator for retracting the legs back is a block-type power simulator for developing the muscles of the buttocks, due to the alternate retraction of the legs back with a load in a standing position
As you can see, the position of the case is fixed on a special shelf, so the load is as isolated as possible. One of the options for working on the simulator is to stand on one leg and hold on to a support while doing the exercise. Then the stabilizer muscles are additionally included.
The simulator for adduction and breeding of the legs is a power simulator designed to perform isolated exercises on the middle and small gluteal muscles.
In this simulator, if you bring your legs together, the main acting muscles are the adductors of the thigh (the inner surface of the thigh, in other words, this is an exercise for the legs between the legs), if you spread it, then the middle and small gluteal muscles.
Block-type power simulator designed to perform isolated exercises on the middle and small gluteal muscles.
Execution technique
Approach the simulator and set the required weight.
Inhale, as you exhale, start squeezing your hips under control. Do not squeeze your hips to the end point. Select the amplitude of constant muscle tension. Slowly, while inhaling, start spreading the rollers and stop them in a slightly “not brought” position to the starting point, remember that the muscle being trained should always be in tension. Repeat as many times as needed.
A prerequisite for bringing the legs together on the simulator is to move smoothly. This will keep you from straining your inner thigh muscles.
Seated leg curl machine or hip flexor
A good trainer for both women and men. Works on the bottom of the inner side of the back of the thigh (biceps femoris). Captures the calf muscle. So there is an opportunity to make the caviar thinner and more elegant.
Flexion on the simulator isolates the biceps femoris muscle from the lumbar and gluteal muscles that work with it, which gives it a greater load. Very efficient.
You can’t pass by this simulator. This is a hip flexor. An effective trainer for everyone who wants to make their legs beautiful.
Bending the legs while lying or sitting on the simulator
The leg curl machine is designed to effectively train the biceps and quadriceps thighs. Power bench for home is one of the best options.
On this simulator, you can tighten the muscles of the back of the thigh. Lie face down on the machine with your knees in front of the edge of the bench. Place the Achilles tendon (located below the calves) under the soft rollers. Bend your knees, squeezing your glutes to lift the weight.
Lever trainer for the development of the anterior and posterior surfaces of the thigh in a sitting and lying position. It has support rollers mounted on levers and having an axis of rotation. The load elements of the projectiles are disks from the rod. The bench is designed to perform exercises while sitting and lying down.Performing the exercise:Lying on the chest, legs are straight, part of the calf muscle in the area of the Achilles tendon is brought under the load rollers of the lever device. Bending the legs.
The second version of this simulator is an opportunity to work out the muscles of the anterior surface of the thigh. Extend your legs by straightening them at the knee joints. Hold your legs in this position for a few seconds, and then gradually return to the starting position again.
Lever trainer for the development of the anterior and posterior surfaces of the thigh in a sitting and lying position. In the photo, an exercise for the development of the front surface of the thigh. Performing the exercise: sitting, legs bent and resting under the weights of the lever device. Leg straightening.
In order to achieve maximum results, exercise three times a week, alternate strength training with cardio training. Monitor your well-being. Well, and most importantly, start the path to beautiful hips from your kitchen. Let me remind you that proper nutrition is the main condition for success.
No matter how slim and well-groomed the body is, full legs always spoil the overall picture. So you want to wear trendy skinny jeans, come to a party in a short dress, look fit in a swimsuit.
No matter what they say about genes and types of figures, there is always a way out, and everyone can achieve what they want. Why do legs lose weight poorly, how to speed up this process, what is most effective for correcting the lower body?
You can endlessly lie to yourself and others about the "wide bone", heredity and lack of time for your body. It's reassuring, but it doesn't solve the problem. The moment when it is necessary to take care of the legs has already come.
The reasons for the fullness of the legs are varied.
Overweight and sedentary lifestyle
A woman is genetically prone to weight gain in the lower body. For nature, we are animals, and we must be ready for any difficult situation: survive during a famine, bear a child, and feed him.
It's the 21st century, and hunger has gone into oblivion, but instincts have remained. The female figure prefers to gain mass in the lower part of the body, and if, on top of everything else, you are inactive, then this will add extra centimeters.
Edema, varicose veins
If the fullness of the lower extremities varies during the day, then most likely it is edema. In the absence of pathologies, the main cause of puffiness is malnutrition, confused metabolic processes. Most often, the matter is precisely in the errors of the diet - salty snacks, products with artificial flavor enhancers, preservatives, dyes, and alcohol are to blame.
Attention! With varicose veins, a noticeable increase in the legs and a quickly onset feeling of heaviness are signals that require an immediate visit to the doctor.
Varicose veins - not only provokes unpleasant symptoms, but also hides a danger - a surgeon tells more about this.
Lymphedema
Lymphostasis is a serious disease in which you need to be under the supervision of specialists - a violation of the lymphatic drainage threatens not only with swelling in the legs, but also with other, more deplorable consequences. With such a disease often. Self-medication with lymphostasis is contraindicated.
genetic feature
You can inherit not only beautiful blue eyes, but also massive legs, or a figure with a rather heavy “bottom”. Pear type, hourglass is always endowed with lush hips, and often a puffy knee area, loose ankles. Even with exhausting diets and active training, the legs will not become thin, but they can be significantly reduced. The main thing is a harmonious overall silhouette of the body.
Important! If the legs get tired quickly when walking, there are even minor pains in the joints, muscles, ligaments, do not start training. Consult a doctor, and only after receiving his permission, start exercising.
What to do if the body is thin and the legs are full
The upper body is taut, the waist is thin and the shoulders are narrow, but the legs still do not fit into the big picture? Start taking action, and in conjunction with proper nutrition, do basic exercises to reduce weight and volume in the legs.
The results will not be long in coming, provided that everything is done regularly, regardless of mood and weather. Refusal of harmful products should be complete, since the whole reason may lie precisely in them. And hard training will definitely bring results.
Diet as the basis of female harmony
Only in conjunction with a balanced diet will you succeed in a difficult task, but the result will not be long in coming. Remember a few basic rulesunder which the legs will definitely lose weight:
- Breakfast should be generous in complex carbohydrates and contain proteins.
- Minimize the consumption of foods whose nature you do not know, these are fast food, sausages, rolls, cookies.
- Avoid alcohol and sugary carbonated drinks.
- Go to bed with a calm stomach - have dinner no later than 4 hours before bedtime.
- Drink enough water throughout the day.
Don't starve yourself. The body must be fed steadily. The stress caused by fasting will “help” your body put on extra pounds twice as fast once you switch to a regular diet.
Regular cardio loads
Daily running, cycling and other aerobic activity increases the overall tone, strength of the heart muscle, and hence the effectiveness of training for weight loss.
On a note! If you start exercising and don't do enough cardio exercises, you lose 40% of your productivity.
A significant reduction in body weight - burning fat, comes from them. Acceleration of the heartbeat, fatigue, sweating are the first heralds of fat burning. Alternate cardio, stretching and strength training, giving them 30%, 50% and 20% respectively in total sports work.
Exercise: how to make thick legs thin
The beginning of any set of exercises should be stretching, as it will relax tense muscles - stretch them a little. Sit on the floor, place your legs straight in front of you and together, pull your socks to the body. Lie down on your feet as low as possible, trying to reach your feet.
- Lie on the floor, stretch your arms along the body. Raise your straight legs to 90 degrees. Do the exercise "scissors" for 2 minutes, while pulling the sock up. After that, quickly and as widely as possible spread your legs for 2-3 minutes. Switch back to scissors.
- Steps that turn into a run. While standing still, start your steps with high knees, increase your speed by moving to running in place. As soon as fatigue and breathing are at their maximum, slow down and move on to a walk. Repeat the acceleration up to five times.
- Get on all fours, put your hands on your elbows. Lift one leg back, bend at the knee. Swing your leg back and up. The tension should be in the buttocks and back of the thigh. Perform 35-50 swings with each leg. After finishing the exercise, do not get up from your knees, sit on your heels, and slowly lie back with your body - stretch the front thigh muscle.
- Spread your legs wider than your shoulders, lower your palms to the floor, step your hands forward as much as you can without taking your heels off the floor. Come back the same way, on your hands. Finish the exercise as soon as you realize that this is your maximum.
Let's supplement the list of exercises with a video with a home complex for weight loss of legs.
How to get rid of imbalance by training the top
Narrow shoulders and waist, thin arms - against their background, the full bottom looks inharmonious. But if you bring the muscles of the shoulder girdle into tone, you will see your figure in a completely different perspective. In this case, of course, do not forget about leg training and diet.
Important! Any strength training should be performed after a thorough warm-up, warm-up and stretching. In no case do not do strength exercises without preparation.
Lifting the bar from behind the head
The exercise can be done sitting or standing. All the muscles of the back and arms work, as a result, the relief of the shoulder emerges. If you do not want to give your legs an extra load, you can choose the sitting option. The bar is enough weight for a weight loss exercise for beginners.
Sit with a straight back, slightly pushing the buttocks, bend back. Take the bar, put it behind your head, while the palms closed on it should look forward. Straighten your arms as much as possible up, fix for a second at the top point, and lower them behind your head again.
For the first session, do 3 sets of 10 lifts, then gradually increase the number of repetitions to 15-20. Rest between sets should be no more than 30 seconds.
french press
Lying on a bench, grab the bar with an overhand grip slightly narrower than your shoulders. The shoulders should be parallel to each other, the elbows should not move apart during execution. Only the elbow works for bending, the back is relaxed.
Starting position - bar (or dumbbells) in your hands above your head, bend your elbows, turning your forearms behind the back of your head and return to the starting position. Do 3 sets of 10-15 reps.
Breeding hands in the simulator
The exercise is aimed at working out the arms, shoulders and increasing the tone of the pectoral muscles. Choose a load at which you can bring your hands together 15-20 times with some effort. Increase the number of repetitions, not the counterweight of the machine.
Dumbbell bench press
Lie on your back, spread your elbows to the sides so that the shoulder is perpendicular to the body. Grab the dumbbells so that your palms are facing your feet, not at each other. Fully extend and raise your arms up, hold for a second at the top, and return to the starting position. Repeat 10-15 times. The weight of each dumbbell is from 2 to 6 kg, depending on the preparation.
If you are the owner of short and full legs, the most important thing is not to despair, because short stature has its advantages, and you can make your legs slender quickly enough. Without missing a workout, choosing the right clothes and shoes, placing emphasis on the merits of the figure, you will always be in a winning position.
Stretching exercises
Try to avoid excessive force loads on the legs, otherwise you will make them even more massive. Give more training time to stretching. Proper stretching of the muscles and ligaments will relax, and even somewhat dry the legs. Include it in any .
The back is stretched to its maximum when the toe is pulled up with straight legs. Front - when the torso is tilted back - sit on your knees, and lie back - on your feet. You can do them every day at home without getting out of bed. For use the exercise twine, half twine. An excellent way to stretch is.
Intensity and low weight in strength exercises
In strength exercises, always remember that the maximum number of repetitions with light weight is important. Avoid training with heavy weights. They will over-pump your legs, and you first need to burn fat.
Any exercise that you do with light weight should have at least 12-15 repetitions, and if you are struggling to get to 15 already on the first set, then the weight is not chosen correctly and it needs to be reduced.
Try to lengthen the silhouette - avoid horizontal cutting edges. Choose skirts and pants without a low waist. When buying a dress, stop at a model with a high waistline and a length just below the knee - the legs will seem much slimmer.
On a note! Jeans with a high classic fit will lengthen the bottom in relation to the top.
Women with short stature have one most important bonus - the ability to wear heels anyway. Find your ideal height, and with a confident step, with a straight back, go towards the next change.
Useful video
Cheerful complex from Elena Silka.
Conclusion
Any figure can easily be changed if your attitude is serious, and given all the conditions, you are fulfilling the created plan. Regardless of age and weight, do not be afraid to start changing your body for the better, and it will definitely answer you with health and a harmonious silhouette in the mirror.
The price was and remains long. However, by nature, not everyone gets such data. If the length is not very lucky, you can make them visually attractive by working on problem areas. And then you get beautiful chiseled legs, an example is Nicole Winhoffer, who has devoted herself to fitness and is the best advertisement for her activities. But what if you have fat legs today?
Exercises aimed at shaping chiseled legs will not allow you to see the result due to the layer of fat, so it is useless to mock yourself with strength exercises if there is too much fat in the body. Your difficult path to slender legs lies through Running is the best way to help. But it will take quite a long time to run to the results. In order to burn 5 kg of pure fat, you need 75 hours of running. Sounds sad? Nothing can be done about it, if the initial weight is about 60 kg, then only 300 kcal will be spent for a half-hour workout. The good news is that if you run, they will receive a load, and they will not collapse due to lack of energy.
Of course, you can not do without a special diet. Don't buy into the promise that another "thigh diet" will work. You never know where the body will take fat in order to survive the next "crisis", and that's how it views your diet. Sooner or later it will get to the hips, but due to the hormonal characteristics of the female body, it will be sooner rather than later. Therefore, mentally prepare for serious and fairly long deprivations in terms of food. The figure of 1000-1200 kcal works best, if you eat less, the likelihood of hungry fainting and feeling unwell increases. If you eat more, the result will have to wait quite a long time. In addition, there is also an adaptation of the body to cut spending that is familiar to all those who are losing weight. As a result, weight loss slows down dramatically or even stops altogether.
What to do if weight loss and volume reduction has stopped, but is still with you? Surely you have heard about cheating, that is, such a day when you eat up, the body receives a lot of energy and the slowdown in metabolism stops? Yes, it's real. But there are some limitations.
Firstly, you can not eat anything, but only carbohydrates and proteins. Lots of carbohydrates and lots of proteins. Almost no fat. Therefore, from meat you can only lean beef and chicken breasts. From desserts - forget about everything where the fat is more than 3%. That is, ice cream and chocolate are not for those who want to get rid of the problem called “full legs”. You can marshmallow, marmalade, pita bread. But donuts should be put aside. Sausages and sausages are also not allowed, ham is very limited.
Secondly, carbohydrates in 2-3 hours should not be more than 50 g, otherwise the process of fat formation may begin. This is especially true for those who were on a very strict diet.
Thirdly, the total number of calories for those who do not want to have thick legs on a cheating day should not be twice as much as on a regular diet day. That is, if you usually eat a thousand, you can eat two per day of cheating.
Lose weight with the help of aerobics and diet should be until the weight is ideal minus 2 kg. Then you will purposefully gain two kilograms of muscle mass. To do this, you need to do special exercises. Contrary to popular belief, a gym is not required for this. For girls who do not want to become bodybuilders, their own body weight is enough.
But you will have to limit the amount of fat to 40 g per day for the rest of your life and drink special ones. Put in some effort - and you will forget about fat legs.