Thighs for exercises at home

Today, human life becomes inactive. Most people, especially those living in the city, do not have physical activity. Of course, there are still a profession, make you move, but all mechanized and soon, perhaps, the whole of humanity will only carry out the work of the brain. In the not very useful high-calorie food is no shortage. Open various cafes and snack bars where food is mostly fried and fatty.

However, not everything is so bad, a lot of people involved in sports in his spare time. Many of them go to gyms, where they spend a lot of time, while others are training at home. Men gain muscle mass, women want to be slim. For those and others are different simulators, which act on different muscles. Popular exercises for slimming the legs and thighs.

I wonder that any physical activity refers to either cardio or to force exercises. If the first to include all moving sports such as running or swimming, then to the second - the various occupations that require power. Such sports like weightlifting or dumbbells, just refer to the like. Cardio needed absolutely everything, even the bodybuilders who, in theory, are occupied only build muscle, include them in your training plan. But power can compensate for many, but to completely replace them is almost impossible. Exercises for slimming legs and thighs may apply to both types. But how do without a variety of exercise machines that simulate the load on the muscles? What if there is no purpose to gain weight and become leaner only at home?

Yield

The answer to the above question is simple - exercise with its own weight. Those who want to get a slim and beautiful figure, mostly women and girls, must combine these and cardio. Today, you can do the exercises for the thighs at home. They are quite diverse. Experience has shown that when weight gain more likely to get fat legs, especially thighs. It is these parts of the body need to load the most. Exercises for the thighs are very diverse, but to achieve certain results, they should be used to the maximum.

Muscles or not

Before classes begin is to decide that it is necessary - to lose weight or build muscle. If you choose the former, the main thing - do not overdo it with loads. On the feet, especially the thighs, the muscles are growing rapidly. This is exactly what bodybuilders use, among which, by the way, a lot of girls and women. And here is an exercise for slimming the legs and thighs is designed for those who want to have a slim figure. The main thing - to keep the balance between power and cardio and stop in time when the load increases.

Cardio thighs to

Sure, cardio is quite able to influence the weight in the thighs. Running or walking is the best sport to reset kilograms, not only in this area but also throughout the body. Exercises for the thighs are meant to also losing weight in other parts of the body. For example, when running is necessary to work not only down, but also the body and hands. Therefore, this kind of sport is universal.

Cyclists will also help to lose weight. Of course, when training at home you need to purchase a simulator, but it is better to resort to the classic, that is to ride on the street. The second method has considerable advantages over the first, because the fresh air, which contributes to a better implementation of the exercises at home are not replaced. Also, elevation changes that occur in many ways, suggest a great effort. However, not all have the opportunity to travel on the bike down the street. Therefore it is necessary to prioritize correctly.

Diet

If you use the exercises for the thighs, you need to follow a diet. If the goal is to lose weight, it should be excluded from the diet of high-calorie foods. However, when inflated leg muscles better to consume more foods rich in proteins. You can also use the proteins, although it is, in fact, one and the same. In any case it is necessary to eliminate the fatty and sugary foods, get rid of bad habits, eat more vegetables, fruits, cereals, river and sea products. Also, you should drink more water, the best mineral and aerated. You should also exclude the salt. It is interesting that during the workout the water consumption is forbidden, it is better to replenish moisture reserves after it.

mode of training

Exercise for weight loss legs and thighs requires regular exercise. If you engage in once a week, to achieve the desired result will be difficult. Experts recommend to perform a series of strength training 3-4 times a week.

It should be noted that the load from its own weight also apply to those. But cardio could and should perform a daily, of course, provided that the classes will not take place until complete exhaustion. However, not everyone has the opportunity to engage in this mode. Many do not have time because of work or household chores, while others simply can not withstand such a large number of intensive training per week. Of course, for beginners it is better to train less, but it is necessary to gradually increase the load.

What's in it

You should use these exercises to remove the thighs, but in addition to their primary purpose, they are able to get rid of cellulite, strengthen muscles and give them a nice shape. Of course, the muscle pump should be adjusted if necessary. You can not see how the thighs become similar to men. Although not necessary to practice to the extent that it is possible to stop before, then just keep fit.

Exercises

To lose weight on the thighs, you can use a variety of ways. Those who want to pump them, it should also consume protein for muscle growth. Many of these substances are associated with something harmful, and even dangerous, but there is no reason for such deductions. Proteins - these are the same proteins that are found in any products, but bred by artificial means. Therefore absolutely harmless substances, of course, if you eat them in moderation.

Conventional foods rich in protein, should also be included in the diet of even those who do not want to have inflated muscles on thighs. They are useful for the body and replaced with high-calorie food. In addition, the muscles can not be very pronounced, and that must be involved in the majority. Thighs will look slim. You can certainly go ahead and have to deal not for the sake of a beautiful figure, but for the sake of muscle mass, but the majority prefers to remain in the first phase. But what exercises are cleaned thighs, consider further.

Running

Running - it can be said to exercise universal. How to remove fat from the thighs? Just start running. Exercises on the street, not only make the body fit, but also improve health. Running just better to choose those who do not want inflated muscles in the thighs.

There are two versions of this exercise, which has become a sport. The first - a class on the street. The second - a treadmill. Reference will now be presented with positive and negative sides of both. Running in the street is useful in that it implies a breath of fresh air, which, of course, is beneficial, and elevation if the activity does not take place at the stadium. Of course, there are also disadvantages. It does not always have the opportunity to engage in the street, either the weather conditions do not allow or not a suitable place and time. Therefore, many people choose a treadmill for such activities.

Do the exercises for the thighs always comfortable at home. However, the treadmill is very expensive. Of course, you can purchase a cheap poor quality or have to take someone to the temporary use, but in this case it should be remembered that the treadmill is easy to spoil. There is the option of using the treadmill in the fitness room. Special trainers who work in the sports centers, help solve problems and pick up a special training program.

Rope

Jumping rope is extremely beneficial to the whole organism and thighs in particular. They train the cardiovascular system, so good as a complement to running. Use rope is recommended every day, but not all newcomers are able to withstand such loads, so it's best to start small. These professionals are able to make jumps for a long time, some are able to deal with more than an hour.

It should approach the projectile choice responsibly. Its length should be comfortable. Rope choose easy, simply stand on it and stretch your arms while holding them in the tool edges. The palms should be on the level of the armpits. Contraindications to jump and do not leave without attention. Before starting any exercise is better to consult a doctor. For example, those who have problems with the blood vessels of the brain, it is not recommended to jump.

Jump rope is also used for the restoration of the leg muscles. It is used by many athletes. If, for example, to combine jumping exhausting run, the jump rope can be a minor exercises aimed at a gradual transition feet to rest. Of course, everything depends on the load. In general, the rope - great answer to the question of what to use exercises for the legs, thighs in particular.

Squats

Squats help build muscles extremely well on the thighs or lose weight. There are many different types of exercises. For example, with a barbell or dumbbells, Bulgarian squats. Why do you need a cargo? For greatest effect. Perform squats should be according to specific rules:

You can not take the load, which is difficult to do the exercises. The main thing - not the weight and complexity, and the number of sit-ups. Also, it is likely not hold the load and fall, especially Bulgarian squats.
Perform the exercise should be 8-15 times approaches. Should not do squat to complete exhaustion, it is better to combine them with a short rest. As shown, it is the performance of the best effect on the result.
can be combined with any other exercise, is also aimed at the legs. So thighs muscles can recuperate the following approach.

Cycling

If you are wondering how to remove fat from the thighs, specific exercises for this pick is optional. The best option would exercise bike. That it is most developed muscles in this area of the body. Use a bicycle, you can every day. It is excellent also developing respiratory and cardiovascular systems. A large number of athletes use a bicycle ride in their training. Best of all, of course, engage in this sport in the street. This allows you to achieve maximum results. But it does not always have the opportunity, so you should buy a fitness machine. He, unlike the treadmill is not so expensive. Also, the positive side of the bike is that absolutely anyone can deal with it on. There is a strict ban. Of course, it is necessary to calculate the load, take into account the level of physical fitness. On the exercise bike can deal with on a daily basis. Within 24 hours of the muscles are fully recovered. It is also a good idea to combine the training with other exercises, such as squats or running.

Exercises lying on his back

All the techniques described below will apply to power. It's easy to do these exercises for the thighs at home.

Scissors. To perform the necessary lie on the floor and lift legs 10 cm. Then you need to push them so high, and connect again. These exercises develop great abs. For them, you will need only a mat, which can be purchased at sporting goods stores. You can perform to complete exhaustion, is not likely to survive the abdominal muscles.
First you need to go to any side. Put one hand behind his head, the other bent at the knee to keep the leg farthest from the floor. This is the starting position. When muscle tension reaches a maximum, it is necessary to begin to lift the leg as near the floor. So you need to perform a few times, then move to the other side.

Conclusion

Everyone chooses what to do exercises. Thighs can pump a variety of ways, the main have been described above, but there are many others. You can do both at home and in the hall, and on the street. But the first option is suitable for almost everyone. Many exercises for slimming thighs for 3 days can bring results. The main thing - to see the goal.