Slender female legs are an object of admiration for the male part of the population and the pride of happy owners of such beauty. But not everyone's legs are as attractive as we would like. What to do if the legs are very thin? How to fix this shortcoming?
What to do if the legs are very thin?
First you need to make sure that your legs are really very thin and require adjustment. Many girls are biased in assessing their appearance. To avoid this, calculate the minimum amount of legs allowed for your height. To do this, height in centimeters must be multiplied by a coefficient, for calves it is 0.21, for the thigh - 0.32. If the resulting volumes are less than yours actual dimensions, stop tormenting yourself “I have thin legs, what should I do”, everything is fine with your legs.
But if the actual volumes of the legs are less than the resulting numbers, then the situation needs to be corrected. First of all, pay attention to nutrition, of course, you should not overeat, but you can add a few calories to the daily allowance. Very thin legs can indicate beriberi or anemia. So you also need fruits (for anemia, apples are required) or vitamin complexes.
Exercises for thin legs
It is clear that the problem of thin legs cannot be corrected only by enhanced nutrition. If you want to make thin legs slim, then you, whatever one may say, without physical activity not enough. All exercises for thin legs should be done slowly, and exhausting workouts, such as races on long distances you are contraindicated.
- Perform squats at least 12 times in a row. The back should be straight, with one hand you can lean on the back of the chair.
- Stand straight, feet shoulder width apart. Hold a small ball between your knees and squeeze it - 4 seconds for compression, 1 for relaxation. Repetitions should be at least 20.
- Sit on a chair, facing the back. Holding on to the back with your hands, rise and fall back. Do 30 repetitions. When performing this exercise, the feet should not come off the floor, the legs should be fully extended on the rise.
- Stand straight, feet shoulder width apart. Rise on your toes, and then sit down slightly, spreading your knees to the sides. Repeat the exercise 15-20 times.
- Walking on toes will also help to add volume to the legs. You need to walk with a straight back and legs, and take at least 70 steps.
- A beautiful shape of the legs can give classes on an exercise bike. If it is not yet available, then do the “bike” exercise lying on your back for at least 10-15 minutes every day.
How to dress if legs are thin?
Almost all figure defects can be hidden with the right clothes. There are certain rules for thin legs too.
Too thin and skinny.
After all, losing weight is sometimes easier than gaining weight, especially in the thighs and calves.
Skinny girls often go to great lengths to fix their appearance legs, which will allow them to wear short skirts and tight-fitting trousers. The most effective way to correct thin legs is to pump up the muscles in the legs, hips and buttocks.
How to help thin legs become beautiful?
Thin legs due to lack of muscles can look crooked, as the bones have a bend, converging at the knees and ankles. With an increase in muscle volume, the visual curvature is leveled, and the legs look even and slender.
You can achieve pumped muscles daily exercise for the legs, performed according to a gradually becoming more difficult program. In addition, pumped up legs get tired and less sore, allow their owner to feel much better.
Experienced trainers recommend starting classes with 10 repetitions of each exercise and doing them first every other day, since the muscles can ache a lot at first. As you adapt to the load, move on to daily workouts or even classes twice a day - in the morning and in the evening.
Before starting a workout
Always warm up before class - walk in a circle, sit down a couple of times or shake your legs. This will increase blood circulation and improve muscle condition. Muscles that are not warmed up properly will hurt more and the likelihood of injury to the ligaments and muscle fiber will be higher.
Exercise at an average pace - haste can lead to injury, and a long workout will tire. Shake your legs after each exercise to relax the muscles.
If initially the muscles get tired quickly, you can relax your legs. It is done like this - lie on your back, slowly raise your legs up, shake your legs to relax your muscles and improve their blood circulation. You can make the muscles a light manual massage.
A set of exercises for the beauty of the legs
Exercise 1
We get up on the toes. We take the starting position, placing the legs approximately shoulder-width apart, slightly turning the socks outward. In this position, we smoothly and slowly rise to the toes, taking a breath, fixing in the maximum raised position, then just as slowly we lower ourselves, exhaling. Repeat lifts 10 times.
Exercise 2
Let's go to the toes. Rising, as in the previous exercise, you need to walk around the room from 60 to 100 steps, trying not to bend your knees. At the same time, we breathe smoothly and evenly.
Exercise 3
We squat with weights and without it. Let's take the starting position, placing our feet approximately shoulder-width apart, toes slightly turned outward. We squat smoothly with the buttocks to the level of the knees, fixing in the lowest possible position, take a breath. Then straighten up starting position on the exhale. Take dumbbells weighing about 2 kg for weighting (you can replace them with plastic containers of 1.5 liters) and squat with them in your hands in the same way. Initially, we do 3 sets of 10 squats, increasing as we practice.
Exercise 4
We freeze in a semi-squat. Let's take the starting position, placing our feet approximately shoulder-width apart, toes slightly turned outward. We bend the legs at the knees by about 45 degrees and fix the body with an absolutely even back in this position. Count slowly from 1 to 20, then straighten your legs. Gradually increase the duration of the count to 50.
Exercise 5
We jump like frogs. We take the starting position, placing the legs approximately shoulder-width apart, slightly turning the socks outward. We squat into a deep position, lowering the pelvis as much as possible almost to the floor. From a deep squat, we jump as high as possible and forward, like frogs. We start with 10 repetitions, gradually reaching 30.
Exercise 6
We move the wall. We lay down on our backs, with our bodies perpendicular to the free wall. With our feet we rest against the wall, trying to move it, we make the pressure of the legs maximum, while breathing deeply and freely. Hold the stops for 15 to 30 seconds, then relax the muscles. We do up to 10 repetitions in one approach.
Exercise 7
Move the wall with each foot. We lie down on our back again, repeating the previous exercise, but now alternately with our left and right legs we rest against the wall, trying to move it with each foot, we make the pressure of the legs maximum, while breathing deeply and freely. Hold the stops for 15 to 30 seconds, then relax the muscles. We do up to 10 repetitions for each leg per approach, Passion.ru reports.
Exercise 8
We play rider. For this exercise, you will need a chair with a back: we sit on it facing the back, put our feet on the floor. Now we raise the legs and feet as high as possible, holding the back of the chair with our hands - inhale, fix the raised legs - exhale. In a raised state, we hold our legs as long as possible, taking a breath. When we get tired, we lower it on the exhale.
Exercise 9
Heavy scissors. We put on heavy boots or put weights on the ankles. Lie on your back, put your hands behind your head. We raise our legs about 30-50 degrees from the floor and make crossing movements with our legs up and down or to the sides, as if imitating the movement of scissors. It is necessary to keep the legs hanging as long as possible, intensively performing the exercise. This is especially beneficial for the hips. If at the same time pull the toe forward, the shins will also actively tighten.
Exercise 10
On fitball. if you have gymnastic ball This is a great leg trainer. We squeeze it between our legs, trying to burst. We make every effort. Then, holding the ball between the legs, we try to walk around the room with it, moving the foot casually along the floor. You can hold the ball between the shins and, lying with your back on the floor, raise your legs with the ball clamped up, to a height of 20-30 cm from the floor, this actively trains the hips and shins.
Exercise 11
We dance the twist. Remember the twist dance where needed, without lifting the forefoot and lifting the heel, as if "putting out a cigarette." At the same time, you can move your feet on the floor, and if you turn on energetic music, you can fully dance. We do as much as we want, but not less than the duration of one song.
It also perfectly trains thin legs by cycling and an exercise bike, walking on the floor from heel to toe with a high hip lift. All these exercises will allow you to actively load the muscles of the legs and increase them in volume, giving the legs a beautiful shape and relief.
I wonder if anyone met a woman who would not want to be beautiful and who would be completely satisfied with herself? True, we should not forget that the standards female beauty changed over time, and often depended on many reasons, including social ones.
Times change, and ideals change with them: let's remember the juicy women in the paintings of Rubens and remember Twiggy, who became an ideal in the middle of the twentieth century. What legs would be considered thin in the era of Rubens? And what could be considered thin for Twiggy? Here is the same...
What legs are considered thin?
Who can explain in any way what legs are considered thin? Everyone has probably heard of anorexia. However, young ladies with this very anorexia are in no hurry to consider themselves thin. And the models who die of exhaustion on the catwalk also did not try to swallow not only an extra sandwich, but even an extra leaf of lettuce.
The Internet is simply touching, where young ladies are looking for smart advice on how to make legs ... And then? Fuller? More embossed? How do citizens want to see their legs, who complain about thin legs on the forums? In fact, most of them just want to show off their weight of 50 kg with a height of 175 cm. The fact that a normal person wants to immediately feed this misfortune? But, nevertheless, it is from such reeds that one can often hear that the ass is thick, the hips are like those of a cow (where did they see the hips of cows?) and in general you need to urgently lose weight.
In the end, it turns out that skinny legs are a personal perception (or the perception of a "well-wishing sworn friend," or the perception of a boyfriend). For example, if we are talking about legs that are not thin, but pumped up, then how many young ladies want to have legs like those of a ballerina or an athlete? Or, for example, the legs of bodybuilding champions, if we are not talking about competitions?
It is very important to understand that each person's weight is distributed differently and that even with the same weight and height, people can look completely different.
But, suppose someone sincerely believes that something needs to be done with the legs. I mean, it would be necessary ... And again - what is needed? Get better (in the sense of getting fat)? Increase the volume due to the muscles?
How to "fight" with thin legs?
If the decision is made and it is really decided to do something with thin legs, then you need to understand a few things.
- Firstly, with the help of nutrition it is impossible to change only the thickness of the legs - everything will get fat.
- Secondly, if we are not talking about food, but about exercises, then in any case, the load will not be limited to just the legs, even if you only do a warm-up before a set of exercises for the legs, which you can’t do without.
- Thirdly, you can’t get by with exercises alone - muscles must be formed from something. The nutrition of people who are seriously concerned about the beauty of their body is a whole science where it is necessary to take into account the balance of proteins, fats, carbohydrates, vitamins, macro- and microelements. Nobody seriously thinks that after two strokes of the leg, everything will immediately become as it was seen in the imagination?
- Fourthly, the formation of the body is a long and painstaking process. Of course, even ten minutes of practice is better than nothing. But you don’t have to wait for the result from ten minutes of exercise. And yet - classes should be regular. Not by inspiration, not by mood, not by having a free minute, but regularly and constantly. If willpower is enough for a week or even a month, you don’t even have to bother. Unless it will be a great reason to visit a fashionable sports store and buy beautiful clothes for J.
- Fifthly, the shape of the legs (as, indeed, of any muscles) is genetically determined. And it is not a fact that what you see as a result will be exactly what you were striving for.
- Sixth, which muscles on the legs need to be pumped up? Anterior thigh? Back surface hips? calf muscle? All leg muscles?
- Seventh, who can say with certainty that the exercises are chosen correctly and performed exactly as they should? But improper performance of the exercises will not bring any benefit and will not give the expected result - this is, firstly, besides (and secondly, and most importantly) it can lead to injury. Therefore, no, even the most wonderful, description of exercises read somewhere can be a reliable guide to action.
As an option - a sports club where a coach works, who will show you how to do the exercises correctly, will monitor the load and will be able to correctly adjust the training program. If the option with sports club for some reason it doesn’t fit, you still need to get advice from a specialist who will show you how to perform each exercise correctly and make sure that the skill is fixed correctly, that is, there will be no damage to health.
Also, how about talking to your doctor? To our great regret and regret, there are practically no 100% healthy people today, so it’s better to first find out what the doctor thinks about the expected loads.
I don’t want to scare anyone, but unpleasant incidents during physical education (not to mention something more serious) have long ceased to be a rarity. And do not console yourself that it's only about the legs ...
Helpful and simple
If Beautiful legs you just need it very, very much, then first you need to carefully look at yourself, your lifestyle and your daily routine. What is it about? It's very simple: the legs are not the same thickness and the wrong shape, but we go up to the third floor in an elevator? There is only one trolleybus stop to the metro, but we are waiting for urban transport with a tenacity worthy of a better use? And what's right? And then, why are these legs declared ugly?
Looking for beautiful legs? Great! Legs must work! What lift? Walking up the stairs (this, by the way, is just a super exercise)! Moreover, when walking up and down, different muscle groups work. And you can also jump up the stairs, and even on one leg! .. You can even walk three stops to the metro, although, in fact, you need to walk much more. Everyone knows everything about the lack of free time, but best exercise for legs - walking (along the street, in the park, on the stairs).
Exercises for thin legs in men and women
If everything is decided with nutrition and proteins are like construction material for muscles, they enter the body regularly, if the coach is not for any price, and the doctor approves of the lesson, then good luck!
So, the first step is to warm up. Oops, here, too, to the coach, amateur performance is fraught with injuries and other troubles. Again, for different people, the warm-up should be different. But the main thing in the warm-up is that the muscles must warm up for full loads.
In order to build muscle on your legs, be sure to squat. Squats - universal exercise. However, do not be too lazy to look into the sports club at least for a consultation. Are you sure you are squatting correctly? Back, legs, arms, weights (in the sense, dumbbells or something else no less athletic) ...
The number of squats, the number of approaches (repetitions of a block of exercises, in the sense) ... Holding on to something or not worth holding on to? Ask a specialist - you'll be better off. In the general case, they say about twelve squats in one approach.
The so-called swings are also highly recommended. To do this, lying on your back, raise your legs bent at the knees. What it looks like, it is better to ask the trainer (in the sense, to press them to the stomach or not). bent legs must be rotated left and right. Keep your arms raised above your head, if difficult - stretch along the body. How much to do? Twelve times in each direction for one approach.
An exercise with the strange name "jumping" is also said to be useful. In fact, you need to stand on the floor in the “feet together” position and roll from heels to toes. It turns out? Nothing complicated? Great! Try the same but on one leg. Twelve times on the heels, the same number on the toes. A couple of minutes of rest - and again "socks-heels".
Summing up
How quickly the legs change shape is another question, but self-awareness will change and self-esteem will rise. And this is already a lot.
But still, think about it, maybe it’s better not to take the elevator, but to walk up (after all, we don’t often see skyscrapers yet, and even the eleventh floor will gradually not seem so unattainable), maybe it’s better to walk a couple of stops on foot (and money will be healthier), maybe it’s better to reconsider your lifestyle? And find time for jogging (good for the legs, and for the heart, and for the general tone of the body), and for walking, and for regular exercises in the morning?
And what about the legs? First, whoever does not like it, let him turn away; secondly, one must love oneself in any form and remember that perfection has no limits; thirdly, given the time and inspiration, why not work out?
The beautiful legs of girls are the object of adoration for men and the envy of girlfriends. Any of us dreams of such and sometimes unsuccessfully struggles with their completeness. What if it's the other way around? You have very thin legs - what to do? It would seem, what a problem - after all, gaining weight is always much easier than throwing it off. Girls - owners of thin, not very beautiful legs, begin to lean on sweet and high-calorie. The result can be just the opposite - for someone, due to the constitution or genetic characteristics, even enhanced nutrition does not help gain a single gram of excess fat. But such units. Basically, having started to use everything uncontrollably, almost any of us will very quickly grow an impressive tummy and thick sides. But the problem of thinness of the limbs is unlikely to be solved. Well, the beautiful legs of the girls are the work of the fair sex themselves!
Sports and only sports
What to do? Knowing some simple tricks, the situation can be corrected. Pumping up the legs is the way that will lead to them nice shape, and sometimes bypassing grueling workouts in the fitness room. Exercises for thin legs at home will become no less effective, it is only important to perform them correctly.
It is important to mention that the approach to solving the problem should be systematic. What does it mean? It is not enough to observe the balanced nature of training (that is, to exercise regularly and according to certain rules), it is necessary to adhere to proper nutrition, and in general healthy lifestyle life, including an optimal sleep and rest regimen, walks on fresh air and others good for everyone known rules hasn't bothered anyone yet.
How to pump up thin legs at home? The basic exercises that will be given in this article are quite suitable for "amateur" workouts. So you don't have to visit Gym or paying huge amounts of money to a fitness trainer. Beginner bodybuilders and even fashion models often start with this complex.
Exercises for thin legs - start with a warm-up
As for any sports load, it is desirable to precede the main set of exercises with a warm-up of all muscles. This is especially true for those who, by the nature of their work, spend most of their time in sitting position. Thus, the complex warm-up exercises becomes a moment almost as important as the training itself. Its meaning and purpose is to avoid injuries and discomfort in the classroom.
The main remedy for this is to properly warm up all our joints and ligaments. The simplest and most effective "warm-up" for girls is the familiar walking on toes and heels, as well as on the edges of the feet (first on the inside, then on the outside).
Continue by twisting the feet alternately in different sides in a sitting position, then we move on to the rope and, having made a number of jumps (which perfectly warms up all the muscles), we recall the simplest complex offered for morning exercises.
The main set of exercises for thin legs
Having performed the main turns-tilts, we can assume that preliminary stage we have completed successfully, and it is time to move on to the main thing. As already mentioned, in the fight against thin legs, excess fat does not help us. And yes, he's useless. We will increase the volume by increasing muscle mass, and therefore the number of repetitions in each approach should not be too large.
This tactic (a large number of repetitions) is suitable for the opposite strategy - melting excess subcutaneous fat and cutting weight. We also require strength exercises for beautiful legs, that is, a serious load, but with a small number of visits - otherwise there will be no sense from classes.
If there is not enough equipment
You ask how to organize physical activity at home - there is no barbell, or even overwhelmed dumbbells. But this is just not a problem! Of course, to have in the apartment does not hurt anyone. But if it so happened that you didn’t get this sports accessory in time, it’s easy to replace them with small ones. plastic bottles filled with water. By changing its level, you can easily adjust the required load.
But what will replace the heavy barbell, you ask skeptically. It's very simple - take a strong shoulder backpack and stuff it to the top with some heavy objects. Quite inexpensively you can buy Velcro cuffs with weights. This inconspicuous accessory can bring unexpectedly many benefits.
In the program below, all exercises for beautiful legs are aimed at working out separate group muscles, and to pump up the volume, you need to do the whole complex without gaps.
We start to squat with a load
The best and most basic remedy for keeping the leg muscles in good shape is the well-known squat. It would seem that no one knows how they are made! But it should be clarified: if your goal is weight gain, without additional load is indispensable here. You should choose the weight so that out of a dozen repetitions performed, you would overcome the last two with your last strength - at the limit of possibilities.
classic pistol
If you are not in the know, then mass squatting is possible without extraneous weights. Such an interesting option looks like this: we stand with our backs to the wall, leaning against it. We alternately stretch each of the legs forward, and slowly squat on the other. Your posture is visually somewhat reminiscent of this weapon, hence the name.
Those who have just started to practice should limit themselves to only ten squats. When the skill is pumped and the fitness of the body increases, their number can be increased. If such a load is no longer new to you and does not give the expected effect, pick up any weight - from dumbbells and the same water bottles mentioned above to heavy encyclopedia volumes.
Making lunges while holding the load
We stand straight with our feet together. We hold bottles of liquid or dumbbells with our hands down. Without changing the position of the hands with the load, we take turns lunging with each foot - first with the right, then with the left. The weight is transferred to the working leg, while you should sway a little, making springy movements, and then return to the original stance.
Change legs and repeat the same. The number of repetitions should be no more than 15. Well, the effectiveness of the exercise for thin legs depends on the weight that you hold in your hands.
Leads and swings
We take on the weighting cuff and put on each ankle. With them, you have to do a wide variety of leg swings, overcoming the resistance created by the load. What are the possible options here? One of them - we stand upright and take one of the legs exactly to the side, achieving the highest possible rise. After ten such taps, we move on to the other leg. The effect is better, the slower the pace of execution. Another option is to similarly pull the weighting cuffs on the legs and throw each of the legs forward in turn.
On all fours and lying down
We continue our exercises for thin legs. Rest on the floor with your knees and palms. Try vigorously pushing back and up your leg, heel-first with a heavy ankle cuff. This exercise is a great way to pump up the gluteal muscles. You need to do it 10 times on each of the legs.
Then, lying on the left side and resting right hand to the floor near the chest, raise the right leg as high as possible, then return to the starting position. After spending up to 25 repetitions, we lay on the right side and repeat the same for the left leg.
Let's take a similar position lying position on the left side), and the head is located on the arm. The lower leg (left) is straightened. We put the right foot in front of her knee, from this difficult starting position it follows left leg lift as high as you can. Then - lower it back to the floor, and our goal is not to bring it to the very end (not to "drop"). As in the previous exercise, the execution of the latter involves repetitions on each of the legs in an amount of up to 25.
And lower?
Everything above is designed to work with gluteal muscles and hips. What about calves? They are pumped by lifting and lowering on toes, as well as walking on them. If such a load seems frivolous to you, walk holding weights in your hands.
So we talked about what the basic strength exercises for thin legs look like. But one should not forget about a number of important points, consisting in proper nutrition, competent recovery, as well as the necessary aerobic exercise. Failure or careless approach to any of these issues can nullify all achievements. Now a little more.
What to eat
So, nutrition. It is impossible to quickly build muscle, and therefore achieve our main goal (increasing the visual volume of our favorite legs), without following a certain approach to food. The fact that not all of it is useful is known to everyone. But we are now talking specifically about the so-called protein diet, that is, based mainly on proteins.
Without them, to achieve at least some significant success in building muscle, unfortunately, will not work. The supplier of this substance we need is chicken eggs, and we are talking specifically about proteins, and the yolks will have to be abandoned as a source harmful to health cholesterol.
In second place are dairy products. We are talking about all the familiar cottage cheese and cheese, low-fat kefir and milk. And of course, meat and its derivatives are indispensable, but they should not be fatty either. Turkey, fish, beef and chicken breasts are good.
Absorbing proteins in an increased amount, remember the carbohydrates that are so necessary for us always when it burns out. a large number of energy. Here you have to turn your attention to cereals (whether you like it or not) - oatmeal and buckwheat, as well as fruit and vegetable side dishes. The latter, being a storehouse of vitamins and the same "right" carbohydrates we need, also work to increase the body's endurance.
Don't forget about rest and more
If you have worked with serious weight, after that each muscle should rest for full program. That is why too frequent workouts absolutely not shown. Their regularity should not exceed a couple of times a week. If you begin to neglect this immutable rule in order to achieve a result as quickly as possible, you will be forced to disappoint, it will not happen. Your muscles simply won't get the time they need to rest and recover, and you will unwittingly take a step back from your chosen goal.
What about aerobic training? There is an opinion that all leg exercises for girls can be reduced to a large amount of physical activity, for example, by regularly running. It should be clarified - running, like any aerobic exercise, contributes to the release excess weight. And this applies to all parts of our body, including those very thin legs, the appearance of which you really want to fix.
That is why running during the formation of relief muscles is contraindicated. In the same way, cycling, swimming, rhythmic incendiary dances and cardio exercises help to lose weight. It is worth returning to all these exciting activities only after the volume of the hips reaches the mark you want.
Slender beautiful legs are the dream of every young lady, regardless of her age and build. But the concept of “slender and beautiful” does not always include the definition of “thin”. Indeed, often too thin legs become for a girl, rather, a complex than a reason for pride. But if desired, any woman, regardless of the initial parameters, can make her legs beautiful and attractive. True, this will take a lot of effort. We will talk about how to fix the situation in our article!
For those who want to make their legs thin and slender
There are a huge number of ways to achieve harmony in your legs. But you should prepare in advance that the work on yourself will be long and, perhaps, difficult.
How to achieve this?
Three main ways will help this girl.
As a rule, you should start with it, adding sufficient physical activity to a competent diet.
It is necessary to remove from your daily menu all fatty, smoked, as well as too salty dishes and foods. The basis of the diet can be boiled or baked fish, meat and chicken, as well as fresh or stewed vegetables, fruits in any form, nuts, cereals, fresh sour-milk and dairy products.
As a snack, you need to get used to eating not the usual sandwiches, but, for example, grain bread toast with a piece of lightly salted fish, a tomato baked in the oven, a handful of nuts, a banana, or drinking a glass of kefir. Adhering strictly to this proper nutrition, you can make your legs and hips thin.
Wraps
Special wraps help to cope not only with cellulite, but also with extra centimeters on thighs, buttocks and calves. In this case, it is not necessary to go to a beauty salon, you can spend them at home. The most effective of them are hot wraps. In the process of carrying out and for some time after such procedures, the process of splitting fat takes place, toxins are removed from the body, and the legs become noticeably slimmer and thinner.
First option
For the first option, you will need to heat a couple of tablespoons of natural bee honey in the microwave, mix them with the yolk of one egg, and add a few (1-3) drops of any citrus essential oil. Next, this mixture is applied to the entire surface of the legs, and is covered on top cling film. The wrapping lasts about twenty minutes, after which the whole mass is washed off with warm water.
Second option
For the second option, you will need to take almond (or more budgetary - sunflower) oil, add juniper oil to it, and then grease the legs with the resulting oil mixture and wrap with cling film. This wrap also lasts about twenty minutes, after which the entire mass is washed off in the shower.
By the way, after the mixture is applied during each wrap, it is recommended to move well and warm up. You can also wear warm pants over the film.
Exercises
And, of course, you can not do without physical activity. The following is an example of a fairly simple and at the same time effective complex exercises. It needs to be done within a day.
This complex includes primarily squats. For example, you can squat on one leg, stretching the second forward and leaning sideways against the wall. There are a huge number of options. Repeat - 15 times. The complex should include at least two squat options.
It is also helpful to raise your legs to 90 degrees while lying on the floor and stretching your arms along the body. Repeat - 30 times.
The well-known "bicycle" is also included here, when lying on the floor it is necessary to twist imaginary "pedals" with your feet. Repeat - within 10 minutes.
And finally, mahi. To do this, lie on your side with your legs extended. And then raise the top leg as far as possible. Repeat - 20 times with each leg.
How to make inflated legs thin
If, as a result of regular physical exertion, the legs became not thin, but pumped up, then this problem can be quickly corrected by changing the training system. First, the load should be reduced, but made more frequent. Secondly, there should not be long pauses between them, and the same pace should be maintained for at least 15-20 minutes. And, thirdly, the weight on the simulators should be chosen small.
You can also "dry" with special diet, excluding flour, sweets and any products that contain starch.
For those who see a problem in thin legs
But not always thin legs please their owner. Sometimes they become an occasion for the most real experiences. Especially if the thinness is too obvious. But even this problem can be dealt with in a variety of ways.
As a rule, excessive thinness of the legs is either an individual feature of the human figure, or is the result of a prolonged strict diet.
In some cases, the legs become too thin due to anemia or a severe lack of vitamins in the body. Only a specialist can determine the main reason.
What to do?
First of all, you should review your diet and, if necessary, make it more high-calorie. If the cause is a lack of vitamins, then you need to introduce as many fresh fruits and vegetables into your diet as possible or even purchase a special vitamin complex in a pharmacy.
And, of course, it is unlikely that it will be possible to do without appropriate exercises. More about them below.
How to pump up very thin legs and make them beautiful
There are a huge number of exercises that will help improve the shape of the legs and make them more prominent and slender. It is important to remember the basic rules for their implementation. To pump up the legs, the exercises should be performed at a slow pace and avoid long exhausting workouts.
For example, you need to squat at least 15 times in one approach. In this case, the back should be perfectly flat.
- You will need to stand up straight and put your feet shoulder-width apart, and hold a small one between your knees. rubber ball. Next, you need to alternately - either squeeze it with your legs for five seconds, then relax your legs for one second. Repeat - 20 times.
- You need to sit on a chair, facing the back. Holding on to it with both hands - then rise, then fall back. Feet in the process should not come off the ground. Repeat - 30 times.
- Pose - the back is straight, the legs are shoulder-width apart. Next, you need to slowly rise on your toes, and then sit down slightly, spreading your knees in different directions. Repeat - 20 times.
- Very useful in the case under discussion will be walking on toes (repeat - at least 80 steps), as well as classes on a special exercise bike. If there is no access to such a device or a regular bicycle, then you can simply replace them with an exercise called “bicycle”. Lying on your back, you need to raise your legs up and turn imaginary "pedals". This exercise is performed for at least 15 minutes. The same time is recommended for training on the appropriate simulator.
For those girls who do not have time to play sports, you can, for example, simply transfer from public transport or car to bike. The effect will be just amazing. After a couple of weeks of such trips, a clear relief will begin to appear on the legs.
Special exercises for thin calves
To make the calves more voluminous and expressive, you should also perform special effective exercises.
The most effective in this case is lifting on toes. To do this, stand up straight and spread your legs shoulder-width apart. Next - rise on your toes to the count of "one", and on "two" again fall on your heels. Repeat - 30 times. To enhance the effect, you can take dumbbells in your hands.
The same list includes walking on toes, which was mentioned above.
To diversify your activities, you can also raise and lower your legs from toe to heel, sitting on a fitball, standing at the edge of a step platform, or doing it in slow motion with weighting. Each time, the number of repetitions can be increased. Professionals recommend exercising every other day to achieve the desired effect.
Of course, it is best to do this under the close supervision of an experienced professional trainer. In this case, he will be able to warn the student from a variety of possible errors and timely correct his technique of performing exercises. Otherwise, you will have to do it yourself. But, if it is not possible to visit the gym, then you can do it yourself at home. It is best to do this near the mirror so that you can watch yourself from the side during the whole process.
