Calvin Klein advertising campaign Alina Gritskevich, trainer
at the Reboot sports studio :
“Legs are one of the largest areas on the human body that require work. Many girls who want to tone up their legs want to work on the back of their thighs to get a beautiful curve and slender legs. Men think differently: they crave to see sculpted, voluminous, pumped-up legs, so they pay attention to the front of the thigh (quadriceps) and the back (biceps and calves). Of course, you can pay special attention to a certain part of them, but it is better to pump up your legs completely so that they look harmonious.
The difference in leg training between men and women is measured in kilograms of extra weight. At the beginning of their sports journey, men should use dumbbells from six kilograms to hone their technique. Then you can increase the weight to 12 kilograms or more and work for fewer repetitions so that muscle hypertrophy occurs (their increase). Women can easily get by with their own body weight until they master the ideal technique for performing the exercises, and then gradually switch to dumbbells from 4–6 kilograms.
Both men and women are recommended to start leg training by pumping the back and front surfaces of the thigh. Below are five of the most effective exercises that engage these very leg muscles."
Leg exercise #1: alternating back lunges with two pulses
How to perform
: stand straight, shoulders down, shoulder blades pulled together, feet shoulder-width apart, and dumbbells in your hands. Step one leg back (lunge) so that your knees are at a 90-degree angle (watch this!) and perform two pulses at the bottom. As you exhale, return to the starting position and repeat the exercise with the other leg. During the lunge, the body moves slightly forward. If you want to make the exercise more difficult, do four pulses.
How many times to do:
4 sets of 40 seconds with a rest of 20 seconds, and for a more difficult option, increase the time of each set to a minute.
Peculiarities
Slender legs are not only a tool in any woman’s amorous arsenal, but also an indicator of the health of the entire body. Foot care is care for the whole body. To keep your legs beautiful and slender, you should know how to properly care for them. Poor blood circulation causes a whole bunch of different diseases, which especially affects the legs, since they bear most of the load of the entire body. What is it worth just for a person to constantly be in an upright position? Slow blood circulation causes stagnation of blood in the vessels, and this leads to the formation of cellulite and other problems. Poor blood circulation can be caused by a sedentary lifestyle, tight clothing, the habit of sitting with one leg crossed, or wearing high-heeled shoes. All this leads to the formation of stagnant zones, poor oxygen supply, and the formation of fatty deposits. When blood vessels are blocked by fats, the walls of the vessel become denser and bulge to the surface, which leads to the formation of a venous network on the legs. Prolonged muscle inactivity disrupts blood and lymph circulation. Poor blood circulation in the veins leads to swelling of the legs and rapid fatigue. The outflow of blood into congested veins contributes to their expansion, which leads to vein disease - varicose veins.
Leg exercise No. 2: squat and alternating back lunge
How to do it:
Place your feet shoulder-width apart or slightly wider, toes pointing to the sides, take dumbbells in your hands and hold them down in front of you. Perform a squat, immediately throw the dumbbells over your shoulders and lunge back. Return to the starting position and again - squat and lunge back, but with the other leg. Your back should be straight throughout the entire exercise. When doing a squat, do not lower your body too much forward (your chest should not be lower than your buttocks).
How many times to do:
4 sets of 40 seconds with a rest of 20 seconds, and for a more difficult option, increase the time of each set to a minute.
Slender legs in two weeks - leg exercises.
And finally, the last super-intensive set of exercises for beautiful legs. It will be appreciated by those who want to get maximum results in minimal time. True, you will have to work hard for the desired effect. Because these are not just exercises for beautiful legs, this is a complex from Tina Turner herself! The legendary singer is already 75, but even young beauties can envy the slenderness of her legs. This is because the charismatic and temperamental Tina does not like halftones and is used to living under the motto “Everything at once!” By practicing her method, in just 2 weeks you will get an amazing result. Exercises are contraindicated for people with back pain and chronic diseases. During training, pay attention to how you feel!
Exercise regularly and gradually your legs will become more athletic and toned. And don't forget that movement is life. Never stop. Improve your body. All in your hands.
Leg exercise #3: Romanian deadlift + squats
How to do it:
Place your feet hip-width apart, feet pressed firmly to the floor. Dumbbells in your hands in front of you below. Bend your knees slightly, push your buttocks back, lower your body so that the dumbbells are just below knee level. Unwind upward, spread your arms to your sides and squat in the amplitude that your hip joint allows. Watch your back, look at the floor. Remember: when deadlifting, keep your arms in front of you; when squatting, keep your arms to your sides. This exercise perfectly pumps up the back line of the thighs.
How many times to do:
4 sets of 40 seconds with a rest of 20 seconds, and for a more difficult option, increase the time of each set to a minute.
How to make your knees thin and slender: recommendations
Many believe that the presence of fat on the knees does not pose any health hazard, since they are located far enough from vital organs, and the whole point of the problem is psychological discomfort. This is partly true, but only partly. Every kilogram of weight that is considered excess according to medical standards increases the load on the knee joint several times. In combination with fat above the knees themselves, this can lead to dangerous consequences, such as joint inflammation, osteoarthritis, arthrosis, increased risk of injury when moving and difficulty moving in general. Therefore, beauty is beauty, but first of all you need to take care of your health. Getting rid of excess weight throughout the body is a must.
The beauty of women's knees is a combination of the shape of the legs and the condition of the skin. The main thing you will need is fitness, in particular, exercises for slender knees, which must be performed regularly, and only then can you achieve excellent results.
Also keep in mind that beautiful knees are only possible if your legs are healthy. Therefore, give up tight, uncomfortable, low-quality shoes, and extremely high heels. With the right and comfortable shoes, nothing will prevent you from having healthy legs, beautiful knees and an attractive gait.
The skin on your knees also requires care. In its absence, it can harden and become very hard, like the skin of the heels. Lubricate your knees with body cream or use various scrubs. The latter can be prepared at home using coffee, salt, honey and other ingredients.
Wraps will help reduce the volume of the knee. You can use cosmetic clay in combination with essential oils.
It will be quite difficult to lose weight specifically in the knees, since the body usually loses weight as a whole, so general measures are also necessary. One of them is a proper balanced diet. Avoid strict diets, as they do not bring anything good - only harm to health and a very quick return of weight back.
For beautiful knees, like all other parts of the body, fractional proper nutrition is best suited. Eat 5-6 times a day in small portions, drink enough water, try to give up fast food, unhealthy sweets, baked goods, smoked foods, and fatty foods.
Limit salt intake in your diet, as it retains fluid in the body, thereby causing swelling of the limbs and, accordingly, an increase in their volume.
Train yourself to have a healthy and healthy snack: a boiled egg, a banana, plain yogurt, a small handful of nuts. These foods will not make you gain weight if you eat them in moderation.
Leg exercise #4: Lateral lunge to the side
How to do it:
leave one dumbbell, hold it with both hands at chest level (elbows bent), legs together. Lunge to the side: Step one leg to the side, bend your knee, moving your butt back (lunge). Push up and return to the starting position. Do the same with the other leg. Push yourself through your hips and buttocks. The heels should be pressed to the floor and pointing in the same direction as the feet and knees. Don't go too low to stretch your inner thighs, as this is not a stretch, but a strength exercise.
How many times to do:
4 sets of 40 seconds with a rest of 20 seconds, and for a more difficult option, increase the time of each set to a minute.
Nutrition for weight loss legs
Our figure is built not in the hall, but in the kitchen... Yes, yes, exactly there. Without building a nutrition program, it will turn out that as a result of training, your legs will appear even larger and more inflated.
To do this, we reduce the number of calories consumed and review the ratio of BZHU. Reduce the amount of fats and carbohydrates. Look not at the numbers on the scale, but at the reflection in the mirror. And of course, we take measurements. You will eat everything in a row, you will look like
