Exercise for weight loss on the feet, calves and thighs. Bashny.Net

Forcing strain in training leg muscles, we increase the energy expenditure of the body. Feeling the need for energy, the body begins to break down fatty tissue, as it is the most energy intensive tissue of the body.

Therefore, those who have decided to get rid of excess weight in the region of the thighs and calves certainly will succeed, but we must remember a few rules for mandatory training, compliance with which will shorten the way to the slender legs without unnecessary fat and cellulite.

1. For muscle organism derives energy from three sources - the blood sugar, glycogen in muscle and liver and fat in fat cells. So, the fat body begins to break down after about 20 - 30 minutes of exercise before it uses sugar and glycogen. This fact should be the basic rule for leg slimming exercise - lessons must be at least 30 minutes with active breathing and heartbeat.

2. Pay attention to your daily meals, but, in any case, do not use restricted diet - this is going to suffer as your health and slow down the rate of weight loss. Eliminate from your diet high-calorie foods.

3. In the week is best carried out on 2 - 4 training, as already mentioned lasting about 30 minutes.

4. The visible result will be approximately 1 month of classes, do not count on slimming thighs and calves after a few workouts. Please be patient.

5. Make sure that the muscles have time to rest between workouts, and they accumulate fatigue.

Recall how to construct the leg muscles.

Thigh muscles moving femur and tibia. Biceps femoris flexes the lower leg and extends the thigh, the quadriceps extends the shin. There are muscles that trap and lead the thigh and lower leg is rotated. The front group of muscles of the lower leg extends the foot and toes (tibialis anterior), a group flex their back (triceps surae muscle). The muscles of the foot flexion and extension of the toes.
Technique exercises for slimming legs

1. Starting position: lying on his back, arms extended at your sides, feet together. Lift your left leg slightly bent upward, pull the sock, then return to starting position. Do the same for the right foot and then return to starting position. Repeat the exercise 20 - 30 times for each leg. The pace of the exercise slowly.

2. Starting position: lying on his back, arms extended at your sides, feet together. Bend the right leg at the knee and lift the torso as high as possible, then straighten your leg straight up, and return to starting position. Do the same for the left foot. Repeat the exercise 10 - 15 times each leg.

3. Starting position: lying on his stomach on the floor upёrshis bent hands in elbows, feet together. Lift the body, leaning on his elbow, right hand, left hand pull forward while lifting your left leg and giving it to the left. Return to starting position and repeat the same right foot. Make it 10 - 15 times for each leg.

4. Starting position: standing support, you can use the back of a chair with your feet together. Holding hand for support, slowly raise your right angle left foot, then return to starting position. Do the same right foot. Repeat 10 - 20 times each leg.

5. Starting position: standing support, you can use the back of a chair, arms down at your sides, feet together. Holding on to the support, lift the right leg and sit down on the left. Return to starting position and do the same with the left foot. Repeat the exercise 10 - 15 times for each leg.

6. Starting position: standing, hands raised up, feet placed shoulder-width apart. Bend your left leg slightly, lean to the left and forward, trying to reach hands to the foot of the left leg, and then return to starting position. Do the same right foot. Repeat 15 - 20 times for each leg.

7. Starting position: standing, bent at the elbow wound behind his head and linked to the castle on the back of the head, feet placed shoulder-width apart. Sit on his heels, carrying the body weight on the left leg, and then return to starting position. Repeat the same to the right side. Perform 10 - 15 times for each leg.

8. Starting position: standing, hands on his belt. Sit down, then straightened up, sit down again, and straighten up again, raise your arms above your head and stretch, sit down, straighten up and jump, then return to starting position. Run 5 - 10 times.

9. Starting position: standing, arms down at your sides, feet together. Sit down while breathing, put your hands up by hand, and return to starting position. Repeat 15 - 20 times.

10. Starting position: lying on his right side, right arm straight, left arm hard-nosed on the floor. Make the left foot high swing in slow motion and return to starting position. Repeat 10 - 15 times, then turn over and do the same with the right foot.

11. Starting position: lying down or back, arms stretched along the body, bent knees raised. To carry out exercise "bicycle" at a slow pace for 30 - 60 seconds

12. Starting position: lying down or back, arms extended at your sides, feet together. Lift off the floor slightly bent knees and do the exercise "scissors" at a slow pace for 30 - 60 seconds, then return to starting position.

13. Starting position: standing, arms down at your sides, feet placed shoulder-width apart. Raise your hands up to the sides and rise on tiptoe. Then sit down, spreading apart her knees, back straight, and return to starting position. Repeat 15 - 20 times.

14. Starting position: standing, arms down at your sides, feet together. Sit down, leaning on your toes and put your hands up. Then jump up, cave in and return to starting position. Repeat 5 - 10 times.

15. Starting position: standing, hands on waist, legs together. Take the socks, 2-fold jump as usual, and the third time - caved. Raise your hands up and jumping again in the same sequence. Repeat 5 - 10 times.

Between exercises, try to confine 30 second pause.

These exercises strengthen the muscles of the legs well and help burn fat in the human body.