Thanks to the fitness industry, we have a wonderful opportunity to go against genetics and change what we don’t like. Of course, we still cannot change the length of the legs, but there is still relief, harmony and smartness.
leg exercises in gym
It must be remembered that all physical activities require stability. Go to the gym at least three times a week, only then it will make sense. One of the days should be completely devoted to the muscles of the legs. Experts and fitness trainers advise, in addition to regular physical activity, to follow the principles proper nutrition. That is, exclude fast food, sugar in any form and alcohol from the diet.
Let's analyze a set of exercises that is suitable for the gym:
Deadlift in various variations, including on straight legs - Romanian. In this exercise, work is underway on the muscles of the thigh, buttocks and back. Fitness instructors recommend loading: take a barbell or dumbbells. Choose the weight yourself, depending on the level of preparation and sensations in the process. We perform 3 sets of 10 times.
The squat is the most effective leg exercise as it involves almost every muscle in the lower body. Perfectly pumps the gluteal and calf lines. If you decide not to use additional load, repeat 3 sets of 20 times. When working with weights, the number of squats in one set should be reduced to 10. If you are still new to the sport, then it is better not to risk and not take on an additional load. Save yourself and gradually begin to prepare the muscles.
The leg press is a wonderful exercise that works both external and internal reliefs. The main essence of this element is flexion and extension of the knee joints. The exercise literally builds the relief of the legs after the first week of classes.
When doing a bench press, it is important to do everything right:
the location of the feet on the platform - shoulder width apart;
bend your knees towards you so that they rest on your chest;
leave your legs slightly bent as you straighten.
leg exercises at home
Who said that you can only go in for sports with a coach or in groups, and why go out somewhere specifically for this? In fact, the home environment is a wonderful platform for exercise. Power training at home for women, which we have selected for you, are compiled by a fitness instructor and are designed taking into account the features of the figure. The result will not keep you waiting, and in a couple of weeks you will look at your reflection in the mirror differently.
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The following set of exercises is aimed at working out several muscle groups, including the legs:
Classic squats. Sports elements that can be performed both in the gym with additional weights and at home. There is absolutely no equipment needed here. This exercise allows you to adjust the shape of the gluteal muscles, thighs and get rid of excess fat deposits in the riding breeches. Recommended reps: 3 sets of 10 reps.
Classic lunges. Like the previous one, this exercise can be included as in home workout, as well as in a group. Technique: with a jerk we throw one leg forward, while it should be bent at the knee joint; we take the second one as far back as possible and straighten it. Then change legs and repeat 3 sets of 10 times on each side.
Plié squat. The exercise is similar to the classic version. In fact, plie - ballet term and an element of dance. Now it is clear why ballerinas have such toned and inflated legs. The difference from regular squats is that the knees should be wide apart, and the toes should look in different directions, and both turned away from the body. If you have any problems with the veins, you should consult your doctor before starting the exercise. Recommended amount: 3 sets of 10 times.
Jump lunges. From the name everything becomes clear. The exercise is performed in exactly the same way as its classic version, only instead of a lunge, we make a sharp jump with one foot forward. Perhaps, beginners will not be able to do this, so fitness experts advise gradually introducing this element into regular workouts. Recommended amount for trained athletes: 3 sets of 10 repetitions per leg.
Get rid of cellulite
Strength training for women is very useful in the fight against one common ailment in our time. Cellulite crust used to be, but it was not so strongly condemned. When short shorts are in fashion, and you are allowed to go to work even in miniskirts, you don’t want to lag behind the trend.
Cellulite is fatty subcutaneous deposits that are formed due to hormonal disorders and malnutrition.
Sports and massage are two ways to get rid of the disease. At complex stages, it is required to combine these two points and add more compliance strict diet. Massage is an expensive pleasure, but everyone can afford sports. There are several particularly effective exercises that help break subcutaneous fat and build muscle mass even in the most problem areas. This process is lengthy and can take a long time. If you are confident in yourself and ready to fight for beautiful legs - then go ahead, move on to a set of exercises:
Side leg raises. A simple element where one leg remains on the surface, and the second one rises to the side as much as possible. Here we are working on the gluteal muscles, internal and outer surface hips. Recommended reps: 3 sets of 10.
Leg raises forward and backward. Simple and effective exercises to combat " orange peel". Leave one foot on the floor for support, and lift the other forward until it stops, and then back. Repeat on the other side. Recommended number of exercises: 3 sets of 10 reps.
Strength training for women: a pledge of slender legs If you start every new day with easy charging and devote 2-3 hours a week to sports, it is quite realistic to achieve in 1 month visible results. Beautiful and slender legs- start on the way to perfect figure. The set of exercises outlined above was compiled by a team of fitness experts and is suitable for any woman. If you do not have strict contraindications to physical and power loads, then you can safely start training today. Never put off until tomorrow... Well, you yourself know everything. Good luck and forward to perfection.
Other materials
Lately, most girls want to have more than just wasp waist and thin, slender legs, like a model, but a sculpted body and an athletic figure. Relief workouts become more and more popular and in demand among the fair sex. On the Internet you can find a lot of information and videos about terrain training, but not all of them are adapted for girls. In this article, I would like to highlight important points which should be adhered to when performing one or another relief training program specifically for girls. And very soon you will not recognize yourself in the mirror! In the good sense of these words =). Well, let's start!
Number of repetitions, approaches and working weight
In order to better perceive the information, I will present it in the form of a table where workouts for mass, strength and relief are compared.
Now let's just go back to relief workouts for girls and we will analyze each point in detail.
- Number of days per week
The table shows that you can train for relief 5-6 days a week, but not all of them should be power. It is best to do 3 strength workouts, and the other 2 cardio workouts (running, cycling, jumping rope, swimming). This option is the most optimal and will lead you to a positive result faster.
- Reps and weight
Relief workouts for girls require 12-15 repetitions in the approach with an average weight. Average weight for each individual: for someone it is a bodybar with 8 kg, and for someone a barbell with 20 kg. The weight is selected so that you can do 12-15 repetitions, but the last repetitions were difficult for you. Performing exercises with these conditions, you will dry your muscles, giving them a clear outline and relief, but growth muscle mass will not happen.
- Number of approaches
Number of approaches in terrain training should be in the range of 3-5 approaches. There is no clear number that would be suitable for everyone. You need to look at your feelings and training plan: if you have 5-8 exercises planned for a workout, then you can do each exercise for 3-4 sets; and if you plan to do 4-6 exercises, then you can increase the number of approaches to 5. Training is not a formula in mathematics, there is an opportunity to experiment and choose the best option for yourself.
Cardio component of training for relief
If we are talking about a sculpted female body, then we cannot do without effective cardio. What do I mean by "effective"? It means not just the usual jogging for an hour or cycling, but with the addition of its own "zest", so to speak. What? Confused you even more? Now I will explain.
When you just run for a long time or ride a bike (about 40 minutes - 1 hour), then glycogen stores are depleted, and the rate of breakdown of fats is insufficient for the body to receive the energy it needs, so it begins to take this energy, burning your muscles.
To prevent this from happening, you need to look for a way out of this situation. And there is such a way out - effective cardio. It's like this aerobic exercise, in which you burn fat, not your muscles. How to do effective cardio? There can be many options:
- interval running or cycling (speed change)
- inserting cardio elements in between sets:, elements with, etc.
This approach in your terrain training will help you quickly achieve the desired result and see the drawn cubes on your stomach.
But remember that without food, your efforts and efforts will be in vain. Be sure to adjust your system and. The main things to remember:
- exclude the consumption of flour and sweets;
- reduce carbohydrate intake (prefer complex ones);
- reduce fat intake;
- increase the intake of protein foods and foods rich in fiber;
- eat fractionally 4-5 times a day;
create a slight calorie deficit
And finally, the site has prepared for you variant of the relief training program for girls for a week.
1 workout: up - arms, shoulders, chest
Instruction:
We perform exercises in sets: 2 exercises in a row without rest. The number of repetitions of each exercise is 15 times; when finished doing the second exercise in the set - rest 1-2 minutes and start the circle again. Only 3-4 circles (approach).
- - Wiring arms to the sides while standing
- -Extension of arms on the simulator upper block(triceps)
Push-ups with an average setting of hands from the floor (possible from the knees)
- -twisting on incline bench directly
Incline leg raise
- - Dumbbell row to the shoulders (biceps)
Bending the arms at the elbows above the head (triceps): alternately with the right / left hand
- -lowering the legs down on the floor
Alternately lowering the legs down (scissors) and touching the upper leg with the shoulders off the floor
- Running at a speed of 10-11 km / h - 25 minutes
2 workout: cardio 20-30 minutes
3 workout: bottom - buttocks and legs
- - Squats with bar on the shoulders
Deadlift with dumbbells
- -Bending the legs on the simulator
- - Leg press
Lunges back with dumbbells (alternately)
- - Taking the legs back in the lower block simulator
- - Lateral twists on the fitball (alternately on each side)
Fitball plank 1 minute
- Interval running - 15-20 minutes
Back lunges are an effective quadriceps building exercise. Correct technique performance will allow you to noticeably lengthen the muscle and give the lower body a harmonious look. In addition, such leg lunges will help to give the buttocks and inner thigh a beautiful relief, as can be seen in the photo and video below. You need to do the exercise for 3-4 sets, in each of which it will be enough to perform from 8 to 12 repetitions.
What muscles are working?
The main load falls on the quadriceps, as noted above. Indirectly, the muscles of the back of the thigh and buttocks are connected to the work, which are worked out quite well during the exercise. If your goal is to pump up your legs, then back lunges are one of the most effective exercises for this purpose.
Additionally, during the exercise, the abdominal muscles, calves and extensors of the spine work. If weights are used - dumbbells or a barbell, then the forearms are additionally connected to the work.
For whom is it suitable and for what purposes?
The lunge technique, as you can see in the video, is not so simple that beginner athletes can easily afford to perform the exercise. Therefore, athletes do it with a certain level of training and the goal is to designate a relief, and not to increase the hips and buttocks in volume. Without enough muscle mass in the lower body, doing such lunges is pointless.
In order to transfer the maximum load to the quadriceps, lunges should be done only after performing the classic version of squats or working in the simulator on leg extension. Only in this case it will be possible to work out the surface of the thighs as efficiently as possible.
Especially effective exercise, as well as lunges forward is on drying, since during its implementation it will be possible to reduce the amount of muscle mass on the buttocks and thighs and designate the relief of the quadriceps.
Incorporating the exercise into your regular workouts will lengthen the quadriceps, which is especially important for athletes with shortened hips and an underproportionate body.
How to do an exercise with a barbell
Consider a variant of the lunge exercise using a barbell. Take a starting position in the Smith machine, setting the neck on the upper trapezium, grab it wide grip. Looking ahead of you, straighten up, tighten your stomach and stick out your chest, a slight deflection in the lower back is allowed, the legs should be slightly bent at the knees, and the feet should be absolutely parallel to each other.
Inhale the air and take a step back, at the same time doing a squat on the front leg. The pelvis during the abduction of the leg will also need to be retracted. Make sure that at the bottom point the leg is bent at a right angle, and the lower leg and the floor form perpendicular surfaces to each other.
The knee of the leg set back should not touch the floor. It is important to keep the body straight, tensing the muscles of the lower back as much as possible. It is important to hold the projectile with the effort of the leading leg, only slightly transferring the weight to the leg set back to maintain balance.
At the lowest point, you will need to try to strain the quadriceps as much as possible, and then, as you exhale, rise to the starting position, pulling up the retracted leg and taking up the starting position. Alternate in a set of reverse lunges for each leg, or do a set for each of them. Watch the video to understand the process.
- Correctly perform a squat until the thigh of the front leg forms with the floor of parallel surfaces. Only in this case, in addition to the quadriceps, the buttocks and the back of the thigh will receive a load. The lower you can sit during the lunge, the more stress will be on the buttocks and thigh.
- Until the end of the exercise, keep the muscles abdominals in tension to prevent rounding of the back and tilting of the torso, which in turn will lead to injuries.
- The steps during the lunge should be long enough to prevent the shin from tilting, since in this case the load will partially shift to knee-joint, which will lead to a decrease in the effectiveness of the lunge and the risk of injury.
- The main task of performing reverse lunges is to work out the quadriceps and the muscles of the front of the thigh. Buttocks and hamstrings are involved indirectly here. Only those with a flexible hip joint can afford to do an exercise with a low squat. For everyone else, it is recommended that you lunge deep enough to keep your torso upright.
- Proper breathing technique will simplify the exercise due to the tension of the muscles surrounding the spine. On the other hand, strong muscle corset will help to avoid injuries during lunges using projectiles.
How to do lunges with dumbbells
You can start working with dumbbells only after the lunge technique has been mastered. You need to perform backward lunges according to the following scheme, using a thematic video:
- Get into a standing position and hold a dumbbell in each hand - this will be your starting position.
- Step one foot back, leaving the other in place without moving. Inhale and sit down, keeping your back straight.
- Watch the knee of the forward leg - it should not go forward.
- Exhale and push your feet back to the starting position. If your goal is the maximum load on the buttocks, then push off the floor with your heel, if quadriceps, then with your toe.
- Do the desired number of repetitions for each leg.
Please note that people with a fairly developed sense of balance can do the exercise. At the initial stages, it is better to train exclusively with your own weight.
There are several variations on the theme of such attacks. Firstly, you can do the exercise both for each leg in a set, and change them after each repetition. Initial position it can also be different, for example, one leg can already be in front, then it will not be necessary to take the other leg back, but only squats.
Lunges can be done not only backwards. Lunges to the side and forward are quite popular, the difference between them lies in the distribution of the load on different groups muscles. Watch videos of athletes demonstrating all lunge variations and choose the one that suits you best at this stage.
An improved version of the exercise for experienced athletes is lunges forward or backward with a step, including the use of additional weights.
Being engaged in strength training, it is not always possible to cope with fat deposits in the lower body.
How to solve this problem? Drying helps! What rules need to be followed to achieve optimal results at home?
How to choose the right set of exercises for girls and a balanced menu? What are the mistakes?
Let's look at all the current issues related to drying.
Causes of fat deposition in this area
There are several reasons for the appearance of fat deposits in the legs:
- Heredity. The pear body type, in which all the fat is concentrated in the calves, thighs and buttocks. Top part the body looks quite toned.
- The presence of a common overweight body, predisposition to fullness. Fat deposits are in their favorite places - not only in the lower body, but also on the back, sides and arms.
- Improper diet, sedentary lifestyle. Fat deposits are localized mainly in problem areas - calves, hips, abdomen.
How to dry your feet in a week - 3 rules
Drying refers to the complex effect on muscular system and subcutaneous fat. Its goal is to maintain muscle mass and eliminate body fat. An important role is played by the psychological component. You need to tune in to a change in eating habits, lifestyle and exercise.
Coming to the gym or exercising at home, at the first stage, you need to build a set of exercises aimed at working out the muscles and increasing their volume. A next step there may be drying of the thighs and buttocks. As a result, you will get a beautiful relief and slim figure without a hint of body fat.
There are certain rules drying, which must be strictly observed. Drying individual areas of fat deposits is not possible. Have to work with everyone muscle groups body, but the emphasis should be on the muscles of the legs.
Attention! The first place in your daily menu should be occupied by low-fat protein foods: fish, chicken breast, egg white, cottage cheese. Vegetable proteins - soy, beans, chickpeas. You can use spices and seasonings, and it is better to limit salty foods.
1. Diet
A balanced diet is the main rule for drying women.
Divide your daily diet into four to five meals. This activates the metabolism and helps control hunger pangs. Some nutritionists advise during drying to include additional snacks between meals. For example, cucumber, tomato, carrot, apple, grapefruit. Portions should be small - "fit in two palms" and be two hundred - two hundred and fifty grams. This helps to significantly improve metabolism and not gain excess weight.
Important points:
- Eating is recommended in two hours before exercise and forty minutes after exercise. It is very important to get used to this mode, as it is the most useful for those involved in strength exercises.
- Can't skip meals so as not to provoke uncontrollable hunger, during which you can eat more than expected. If there is no time to eat, drink a glass of kefir or tea with milk.
- If you feel hungry before going to bed, you can drink low-fat kefir, yogurt or fermented baked milk, or eat a light salad of raw vegetables.
- The basis of a balanced diet during cutting is to build proper diet nutrition. Do not break it, otherwise the lost kilograms will begin to return very quickly.
- Eat greens, non-starchy vegetables - cucumbers, radishes, tomatoes, cabbage. Salads from these vegetables must be eaten daily. This will help speed up the metabolism and provide the body with the necessary minerals and vitamins.
- A more sparing and reasonable, from the point of view of rationality, diet includes slow carbohydrates. These include cereals, primarily: buckwheat, whole grain oatmeal, raw (brown) rice, durum wheat pasta.
- Introduced for weight loss strict restriction on fat intake, since they are the most high-calorie foods. For example, one hundred grams of vegetable oil is nine hundred calories, and one hundred grams butter- seven hundred calories. It is permissible to add a tablespoon of vegetable oil daily to a salad of fresh vegetables.
- It is completely necessary to exclude all sweets, confectionery, sweet sodas and juices for the drying time. It is also necessary to refrain from fried foods, as their calorie content is very high. If for some reason you have violated the diet, nutritionists recommend that you arrange an unloading mono-diet the next day. For example, drink only low-fat sour-milk drinks or tea with milk. A good option- buckwheat porridge boiled in water.
- During weight loss, do not get carried away with mono-diets. They are stressful for the body and can disrupt metabolism. Such a diet (using one product) can only be used for one day, no more.
Carefully! Some instructors advise to completely exclude carbohydrates from the diet for the time of drying - but this dangerous path. Rigid diet can lead to metabolic disorders. In addition, it is not compatible with physical activity that require energy to complete.
2. Strength training
In order to pump up your legs, training with dumbbells is perfect. Drying involves the use, first of all, of strength training. A set of exercises should be directed to the following leg muscles:
we pump up the hips and calves.
We hold dumbbells in the area of the lateral surface of the thigh, legs slightly apart. We squat shallowly, bending and unbending the knees. We carry out the possible number at a fast pace.
Develops the muscles of the lower leg, thigh, buttocks. The legs are slightly wider than the shoulders, the arms with dumbbells are located in the area of the lateral surface of the thigh.
We tilt the body and take a step. The knees are bent at a right angle, we go with a wide step. We control that the thigh of the forward leg is as close to the floor as possible and is parallel to it. We carry out the possible number at a fast pace.
Rise on socks helps to dry out fat calf muscles legs. Keep the dumbbells loose. We rest with our heels on the floor, the toes of the legs are located on a small, up to five centimeters, elevation. Straining the muscles of the lower leg, we stand on our toes. We perform the possible number of repetitions.
We work out the inner surfaces of the thighs. We hold the dumbbell with both hands. We squat shallowly, rise, leaning on the heel area. We perform the possible number of repetitions at a slow pace.
The right set of exercises and balanced diet daily diet will help give muscle relief and cope with body fat. A slender and fit figure is a reward for your efforts and perseverance!
3. Cardio
The use of simulators - a treadmill, a stepper, an elliptical, helps to maintain a good physical form. These workouts are more suitable for girls to maintain the results achieved and control weight. They can be perfectly combined with power loads for one training session, as well as allocate certain days for them. For a more harmonious distribution of the load on different muscles, the simulators can be used in turn.
- Treadmill. Indispensable for those who control weight and maintain good physical shape.
- Exercise bike. Helps to strengthen the muscles of the legs, prevents the appearance of fatty deposits in the lower body.
- Stepper. Well supports the muscles of the legs in good shape, strengthens the muscles, subject to regular exercise.
- Elliptical trainer. Suitable for developing leg joints and maintaining muscle tone. Slim legs will delight you if you practice on an ellipsoid every other day.
To dry the limbs, the following cardio exercises are useful: jump rope exercises, any kind of dancing, swimming, running. They give vivacity, energy, strengthen muscles, do not allow fat to be deposited, perfectly burning calories. An active lifestyle is good for the body. It does not let the legs hurt, is the prevention of varicose veins, maintains the achieved muscle relief, even if you have stopped exercising.
Should I focus more on cardio or strength training?
If you have developed muscle volume well, then it can be supported by cardio loads. To do this, you can use classes on cardio, running, swimming, burpee. If the muscles are underdeveloped and have a weak relief, attention should be paid to strength training.
Do not neglect the advice of instructors - this will help you avoid problems and get only positive emotions from classes!
- Properly selected set of exercises and a balanced daily diet will help to give muscle relief and cope with body fat.
- Start your workout with a warm-up on your legs. It can be jumping rope or running.
- Calculate the load individually, focusing on their physical fitness, gender and age.
- If you have a weak level of training, be careful about the selection of dumbbells and start with minimal weights.
- Use collapsible dumbbells - then you can add weight gradually.
- At an average level physical training you can perform ten exercises with several approaches.
- Don't forget about rest! Plan strength training several times a week, not more often.
Being engaged in power loads, it can be difficult to cope with excess fat in the calves and thighs. The main purpose of drying is to remove fat and preserve muscle relief. This problem can be dealt with only in a complex: with the help of physical exercises and changes in the nutrition system. To have a slim figure and relief muscles, you will have to adjust your entire lifestyle. A slender and fit figure is a reward for your efforts and perseverance!
Everyone, both men and women, dream of beautiful legs, embossed and slender. This is the desire of every person. It is worth noting that having such legs is not so difficult as it seems at first glance. In order for the legs to acquire a beautiful relief, it is necessary to develop a convenient and effective training program for yourself, as well as take care of your diet. Get ready for the fact that a beautiful relief requires regular training. For this reason, choose exercises that will not only be effective, but also interesting, so that you do not get bored with daily routines. After all, doing uninteresting exercises every day is tiring and the desire quickly disappears.
Modern sports world has a sufficient number of exercises for the legs, from which you will choose exactly those that are right for you. Experts give the following advice: before choosing exercises in order to pump up the muscles of the legs, decide which part you are interested in needs to be worked out. After you decide, you can choose a specific complex that is aimed at the shins, or pumping the calves, or the thighs and buttocks.
Advice
But keep in mind that if you want to develop the shins - the most effective exercises there will be different kinds of jumps.
Jump on one leg, on two, alternately. Start jumping rope, because. jumping rope is paying off. If you want to work out in the gym, then pay attention to the foot press with maximum amplitude.
Important!!!
If your goal is beautiful calves, then experts highlight calf raises among the exercises. They are the most effective among other exercises. Such an exercise can be very diverse - rolling from a cape to a heel, lifting on toes is normal, or on steps. Can be performed this exercise sitting or lying, with or without a load - it all depends on your imagination.
Advice
Remember that after each workout, stretching, massage is necessary. So stretch and massage your calf muscles.
When you decide to pump up the buttocks and thighs, and they have become your goal, then attention will need to be directed to performing other exercises. As is known, the most effective tool in this matter is a squat. It can be regular squats or with a load. You can also perform all kinds of lunges. On these muscle groups, you can do exercises and lying down. For example, lie on your back, bend your knees, and lower your feet to the floor. The shoulder blades must be pressed to the floor, the hips should be raised. When performing the above method, do not forget to tighten the buttocks and thighs.
You do not want to get hung up on one thing, but want to work out your legs in a complex way?
This also takes place. In order not to train any specific muscle group, but to swing your legs completely - just combine these exercises together, into one group and perform them.
We did a bench press, switched to squats and lunges, and then jumping rope. You can also do swings, bends and other exercises. Basic exercises a lot today. Jogging will also help you. This kind of combined training will change your legs beyond recognition - they will become slender, embossed, beautiful and fit. But this is only in the case of regular implementation of the complexes.
Conclusion:
Don't forget to warm up before training. Gotta get hot, especially the legs hip joints. This way you protect yourself from sprains. And after training, stretching is required to prevent muscle pain and so that they do not bulge. If you follow all this, then as a result you will have the desired embossed legs.
How to make embossed legs? - Girls, look!
