How to lose weight in the knees? Exercises for beautiful knees. How to make legs slim and thin?

They say that the appearance that is up to 20 years is a gift from parents and nature, but after 30, our face and body reflect our way of life, bad habits and addictions. In particular, excess weight starts to be postponed actively, and, at times, in very unexpected places. And how to lose weight in the knees, for example? Is this real? Maybe it's just physical exercise? Or it is necessary to do a combo-blow from a food and physical culture? Let's try to understand the topic and think over tactics.

How do I start the process?

All those who are hungry to find the ideal figure momentarily need to remember that it is impossible to lose weight point-by-point. Regardless of your goal, the process of losing weight involves a whole range of measures. The lion's share of success - 70% - depends on nutrition. But you need to strike at problem areas from all fronts. First of all, you need to revise your diet. Also it is necessary to actively go in for sports, take care of the skin. Fat with this approach will go away from all the problem areas. In most women, fat is deposited in the lower part of the body, mainly in the region of the hips. Because of this, thick knees will be lost only if the percentage of body fat is close to 18%. Accordingly, you need to start losing weight from the theoretical data, that is, to produce a simple calculation of the body mass index (hereinafter BMI). The formula is simple - weight in kilograms should be divided into height in meters, erected in a square. The result from 18.5 to 25 is considered the norm. If the index is greater, the body weight is excessive, and otherwise insufficient.

Let's start with food

If you think how to lose weight in your knees, you need to radically change your lifestyle, identify your nutritional weaknesses and try to adjust your attitude towards them. Alas, but always under the ban falls sweet and fat. In addition, some people do not benefit from cow's milk, fatty cheese and meat. And if you need to lose weight quickly, then the food will have to be made as hard as possible. You can even use a special diet to dry your body. It is mostly used by athletes when they need to draw cubes on the abdomen and relief muscles. You can eat like that if you need strong motivation. But after the first results it is necessary to switch to a balanced diet and not "to chew".

Postulates of proper nutrition

Girls thinking how to make beautiful legs, you need to consume as much water as possible. This is a truly life-giving moisture, which triggers metabolic processes, including the breakdown of fats. To go too far can not, otherwise you can get swelling that even thin female knees will turn into barrels. Adhere to the norm of 1.5-2 liters of water daily. The second postulate of proper nutrition is the use of leafy vegetables and greens. In our diet they perform the function of a janitor, as plant products clean the intestines of toxins and toxins, saturate the body with useful substances and, by the way, regulate the appetite, because they contain a lot of fiber. Leafy vegetables have a so-called "negative" caloric value. In essence, this means that the body spends as much energy on absorbing vegetables as it receives from them. In the process of digestion, the metabolism is accelerated and the fission of fats is faster. Leaders for "negative" caloric content are celery, fennel, basil, spinach and lettuce. To lose weight faster, it is desirable to consume between 100 and 500 grams of greens a day. Of course, this is not for one meal.

The third important factor in nutrition will be the restriction of fatty and fried foods. It is absurd to think that you can completely deprive yourself of your favorite food and remain at the same time a calm person. If you do not have the energy and want eggs, then do it for breakfast, but in the late afternoon, give preference to a salad of fresh vegetables. Main dishes try to cook, stew or bake to minimize the fat content.

Try to reduce the intake of salt and sugar. In a day it is permissible to consume 15 grams of salt, and, in its pure form, only 5 grams, and everything else is already made from cooked food. Excess of salt delays water in the body, which is fraught with swelling.

What to add?

So, how to lose weight in your lap? You need to eat right, which means useful and tasty. Do not deprive yourself of anything completely, but find the right substitutes. For example, replace fatty mayonnaise with soy sauce. Add fiber to thick drinks and soups. It envelops the walls of the stomach, reduces appetite and prolongs the feeling of satiety. The body does not digest it, and the cellulose comes out in its pure form. Also do not forget about bran.

Refuse sausages and sausages and replace them with lean protein and other high-grade sources of protein, which include cottage cheese, eggs, cheese, seafood, poultry and beef. Distribute the food so that a day accounted for about 100 grams of pure protein. This is a building material for our body, so that it clearly emphasizes the effectiveness of sports training.

"Doing" the legs

How to make beautiful legs? By tireless labor, then blood. In this case, it is impossible to do without cardio training. Aerobic exercise accelerates the metabolism and starts the fat burning process. A universal combination of cardio and proper nutrition gives amazing results. Without a reasonable supply, cardio becomes a time bomb. After all, in this case, training only kindles appetite, and you enter a vicious circle. So for a decent result, you need to allocate three workouts per week for an average hour. Do less than 40 minutes is meaningless, since only after this period begins the process of fat burning.

Point effect

Given that you are interested in how to lose weight in your knees, you need certain types of cardio, where only the legs are involved. It's jogging or high-intensity interval running. Also it is jumping with a skipping rope, skating on skates and skiing, walking on stairs or stepper, bicycle and ellipse. Too intense training quickly tires, but moderate activity is ideal for burning fats. Consequently, good results are achieved during interval training, when a low degree of activity alternates with a high one. But this option can also cause increased muscle mass.

Alternate cardio with strength training. It is important to make sure that the muscles work and the calories are wasted. Strength training accelerates the metabolism and forces the body to spend energy after class. Legs become thin and fit. In addition, strength training is responsible for drawing the muscles. If your knees are far from ideal, then it is not worthwhile to deal with large scales. You need to lose weight, but not build up weight. Do sit-ups with low weight, attacks with dumbbells. You will also be helped to take your legs to the side and back, swings and exercises, reminiscent of ballet pas. Do not forget about weights with the help of small scales.

Proceed to the stretching

The science of how fast to lose weight in the knees, affects all areas of sports. You can not do this without stretching. Stretching and stretching exercises make the muscles elongated, and the legs are visually thinner and more slender. Therefore, after the power take five minutes jamming stretching. In this case, you will relieve yourself of the pain in the muscles and enhance the effect of training. Become straight and bend one leg in the knee, pulling the toe back. In the process, the tightness of the anterior hamstrings should be felt. A similar exercise for the second leg. Then, on your knees, stretch your leg forward. Hand grab the toe of the second leg and pull it toward you. The following exercise stretches the entire back of the thigh. Stand straight and one leg pull forward. The second slightly bend. Body stretch forward until the hamstrings of the hip tighten . Exercises for beautiful knees suggest their flexion and impact through other muscle groups. Do not forget to knead your knees before training. To do this, do 30-40 sit-ups. Stand on one leg, slightly bending it in the knee. Try squatting on one leg. Lean, resting your hands on your knees, and make circular movements with your knees. Bend your legs in your lap, pressing them against you. And now, pull your legs to the buttocks, holding on to your toe.

Choose the right strategy

So is it difficult to understand how to make your legs slim and thin? It is easy to understand, but it will be very difficult to realize. Weight is very reluctant to leave the forested places, and the effectiveness depends largely on the chosen strategy of losing weight. What is your type of figure? What is your job? What do you most like about food and what do you hate? Some girls in the thighs have a predominant fat mass, while others have a muscle mass, which may or may not be visible due to the surface layer of fat. Someone at work constantly sits, but someone moves. As a result, the method of losing weight should be different. To determine the type of your hips, grab the skin fold on the hips. If it is large, the percentage of fat mass is high, and if it is thin, then you have developed muscles.

So, how to make your legs slim and thin, if they have a lot of muscles? Avoid strength training and high-intensity cardio. Give preference to jogging, swimming and walking. If the thighs are fat, then cardio workouts should be combined with force exercises.

Additional tools

In the struggle for excellent legs you will be helped not only by special exercises for beautiful knees, but also special creams, massage, cosmetics with curative effect, wraps. The most effective hot wraps, which also cope with cellulite and flabbiness of the skin. In tandem with the sport algal wraps work well, as well as procedures with pepper anti-cellulite cream. Do not forget to warm your feet. Only in a complex all means will give an ideal effect.