Women are designed that way that we always want to have what we don’t have. Very often we mistake for a complex something that our friends might envy us for having. For example, the problem of thin legs. Women here can be roughly divided into two categories: the first - dreams of such legs, the second - is looking for all sorts of ways to “escape” from this problem.
This may surprise many, but a sufficient number of women suffer from the thinness of their legs, which to many resemble matchsticks. This problem can be dealt with, the main thing is to increase muscle volume. We will have to work harder and in several directions.
Physical exercises for legs
The first way to “fix” your legs is physical activity. Don’t be surprised that when solving the problem of reducing the girth of the hips and increasing them, the same solution is proposed. The fact is that in the first case, fat is burned and muscle mass is built up, which gives shape to the legs and prevents excess fat from growing throughout the leg. In the second case, through long-term training, muscles are built up, which make the legs larger in volume. Accordingly, the result of training is directly proportional to the effort invested.
No. 10. Pumping the oblique abdominal muscles (lateral bending with weights, in a simulator, etc.)
I agree with this. Thin narrow waist = makes a woman more graceful, beautiful and feminine.
However, absolutely any such exercises do not reduce your waist, but, on the contrary, make it even larger than you currently have.
That is, by doing all these exercises on the oblique abdominal muscles, your waist will expand (become larger), and the larger it becomes in that very unpleasant silhouette part.
Therefore, I categorically do not recommend performing any exercises on this area.
In addition, the obliques themselves are trained in many basic compound exercises, like squats, etc... so, in my opinion, there is no point in training them separately...
Lateral twists only cause harm
Ps If you think that exercises (side crunches and its variants) burn fat in this area (or “reduce the waist”), then you are wildly mistaken, dear.
Absolutely all exercises with weights are aimed at increasing muscle size, not decreasing it.
The severity of the obliques (“scrapes”) depends somewhat on size, as well as on the amount of fat in your body (including on the sides). This means that proper nutrition (diet) is much more important here than any exercise... therefore, I recommend: “Diet for quick weight loss.”
Ideally, of course, it is better to purchase my training course, which has been completely updated and created based on the latest scientific data and practical experience:
Basic rule of training!
If you want to build muscle mass, it is important to remember that you cannot do exercises every day. Muscles grow during rest, so the best option would be the following alternation: 1st day - intense training, 2nd day - rest, 3rd day - training, 4th day - rest, etc. That is, a break between classes sports should be one day.
Thin legs - how to make them beautiful?
It is important to note that every woman has her own concepts of thick and thin, so there is no specific standard. In addition, the shape of the legs is genetically determined and a person can only correct deficiencies that appear during life. There are several tips on how to get better if you have thin legs:
It is important to exercise regularly, and not only the muscles of the legs, but also other parts of the body should receive stress. It is forbidden to train every day because muscles grow when they rest.
- You need to monitor your diet so that your body receives the required amount of healthy fats, proteins and carbohydrates, as well as vitamins and minerals.
- In many cases, thin legs are the result of a curvature of the spine. Therefore, you should definitely go to the doctor. It is recommended to check the gastrointestinal tract.
There are also some women's secrets that will visually increase the volume of your legs.
How to make thin legs look full - exercises
To get good results, it is recommended to use the following regimen: a day of intense training and a day of rest. You should start with a warm-up to warm up your muscles, which will reduce the risk of injury. Another important tip is to train at a slow pace.
What to do to improve your legs - effective exercises:
- Squats
. Place your feet wider than your shoulders so that your toes point to the sides. Place the bar on your shoulders. As you go down, you need to move your pelvis back, while keeping your back straight. The end point is the level when a right angle is formed at the knees. You need to do 10-15 repetitions. - Lunges with dumbbells
. You need to take a weight in your hands, 3-5 kg. Take a step forward and lower yourself down so that your thigh is parallel to the floor, while the knee of the other leg should lower to the floor. You also need to repeat this on the other leg. Do 15 lunges.
You can also increase the volume of your legs by cycling, but you need to take regular walks and ride for at least half an hour.
Source: https://womanadvice.ru/hudye-nogi-kak-sdelat-tolshche
Useful tips for beginners
Strict adherence to the principles of strength training will allow you to pump up beautiful legs in a short time.
The most important of them are:
- Pre-warm-up. Each strength training session should be preceded by a set of warm-up movements: swinging arms and legs (forward and backward), turning and bending the body, rotating the pelvis and knees. Preparation for a strength training session should also include 5-7 minutes of aerobic exercise: jumping rope, running in place, pedaling an exercise bike.
- Pulse control. During exercise, you need to monitor your heart rate. It should be in the range from 110 to 140 beats per minute. If this value is exceeded, the rest time between approaches should be increased.
- Training mode. It is best to exercise at the same time. It is recommended to carry out strength training for the legs in the second half of the day, but no later than 3 hours before bedtime.
- Cyclicity of loads. Between approaches it is necessary to take breaks to rest the muscles and restore breathing. The optimal duration of rest is 1.5-2 minutes. However, this value can be increased based on the individual characteristics of the body (low level of fitness, high body weight).
For better motivation and increased tone during training, it is advisable to turn on energetic music.
Barbell exercises
Squats are one of the most effective and popular leg strengthening exercises. In order to build muscle mass as quickly as possible, you need to “equip” yourself with additional load. It is important to know how to properly perform barbell squats to make your legs thicker:
- Wide squats with a barbell on the shoulders. Stand in front of the barbell. Spread your feet wide, with your toes pointing out to the sides. Sit under the bar with your elbows back. Taking a deep breath, tighten your chest muscles as much as possible without tilting your torso to the sides. Arching your back, tighten your abdominal muscles and lean your pelvis forward slightly. After lifting the barbell from the rack, step back one step. Slowly bend your knees and perform squats 10 times. During this exercise, all the inner thigh muscles will be involved.
- Front squats. With your feet shoulder-width apart, grasp the bar so that it rests on your upper chest. Inhale while sucking in your stomach and arching your back. Push your chest forward, keep your posture straight, bend your knees. Squat. When your thighs are parallel to the floor, return to the starting position while exhaling. Repeat 10 times.
Is it possible to lose weight only in the legs?
The main hormones that are responsible for weight loss are norepinephrine and adrenaline. These hormones bind to receptors in adipose tissue, which contains two types of adrenergic receptors: alpha and beta. Some of them stimulate the accumulation of fat (lipogenesis), while others stimulate the breakdown of fat (lipolysis).
I’ll say right away that fat does not disappear locally. You can’t just make your stomach or legs lose weight. Fat disappears everywhere, and from problem areas in the very last place.
At first, this only intensifies the disproportions of the figure, the breasts are generally a sore subject, they deflate right before our eyes. And the “ears” on the hips and the fat in the lower abdomen are still there.
It is simple to explain this sequence - the upper part of the body is well supplied with blood and beta receptors predominate here. There is such a thing as a “fat trap” - an area of fat where alpha receptors predominate. Such places are less well supplied with blood and metabolism occurs there more slowly, which means that fat is burned worse. The lower abdomen, thighs, butt, and in some cases the area above the knees and calves are often affected.
At first, the body will take fat not from where you would like it to, but from where it is easier for it to do it. From there, where the blood flow is better. If you want to enhance weight loss in certain areas, you need to increase blood circulation there. We’ll come back to this a little later, but first let’s talk about nutrition.
Exercises with dumbbells
These exercises are also widely used to “replenish” the legs. For example, you can do the following exercises:
- Lunges. Stand up straight. Take dumbbells in your hands. Lunge forward with your left leg. Please note that the lunge should be deep - the thigh should be parallel to the floor. Return to the starting position. Lunge with your right foot and return to the starting position. Repeat 20 times. You can keep your hands with dumbbells down. If you want to pump up muscle mass in your arms at the same time as your legs, you can stretch your arms forward, raise them up or squeeze them at the elbows, combining exercises simultaneously with a leg lunge.
To speed up the effect, you can join a gym, where you will work out on a special machine that allows you to build muscle mass in your legs.
Run
Pump up your legs by running? Yes, this is possible. The main thing is to know how to run. To do this, you need to compare the weight of marathon runner and Olympic winner Stephen Kiprotich and sprinter Usain Bolt. Stephen weighs only 56 kg with a height of 176 cm, and Usain is a 94-kilogram athlete with a height of 195 cm. The conclusion suggests itself: the legs swing better during short runs up to 400 m. Long distances train endurance, burn fat, but do not increase the volume of leg muscles. For best results, run with weights.
There is another way: pump up your legs on an exercise bike. Notice how beautiful the legs of cycling marathon participants are. Such workouts will pump up the front of the thigh. You need to exercise at least 40 minutes a day.
Watch what is in your plate, train intensively, and let your legs delight you with the appearance of new muscles and good tone with each workout.
