Drying of legs: effective exercises, features of food

Drying of legs is way to remove excess fat and to give to muscles a relief. In its basis — a training complex and rules of food. Let's consider how competently to carry out drying of legs and what for this purpose needs to be done.

What is drying of legs

Drying of legs is the complex action directed to correction of shapes of a lower body through an active zhiroszhiganiye.

Advantages

Drying has the following pluses:

• elimination of surplus of a fat layer;
• maintenance of volume of muscles without loss of weight;
• reduction of muscles in a tone;
• acceleration of a metabolism.

Whether you know? For active women of 20-50 years the norm of fat is 18–26%, men of the same age — 13–21%. Burning of a fat layer up to one level lower than this norm is acceptable for only for professional athletes.

Shortcomings

Shortcomings of the considered complex are shown at illiterate approach or neglect by rules and contraindications. Distinguish such from minuses:

• dizziness;
• nervousness;
• nausea;
• loss of forces;
• stomach pains;
• possible development of diseases of kidneys and a liver at excess consumption of protein.

Contraindications

It is contraindicated to resort to drying in the following states:

• pregnancy;
• lactation;
• teenage age;
• gastrointestinal diseases, liver, kidneys, cardiovascular system;
• diabetes;
• exacerbation of chronic pathologies;
• sharp forms of any diseases;
• big fat weight.

Important! Before carrying out drying it is necessary to lose excess weight — the complex is suitable for improvement of forms and can be applied after at least 6 months of sports activities.

Basic rules of drying of legs

Rules of drying of legs in general coincide with complex drying of a body, however have some amendments:

1. The program for men lasts 3 months, for women —5 months.
2. Attention is paid as the anaerobic exercises directed to muscles of hips, calves and buttocks and cardioloadings.
3. It is necessary to keep to a high-protein diet with reduction of amount of the consumed carbohydrates and fats.
4. Consumption of norm of liquid — 1.5-2 l a day is obligatory.

The general effective exercises for drying of legs

Indispensable condition when drying is performance of a training complex several times a week. Exercises can be done in house conditions and in gym.

In house conditions

The training of the house requires basic stock: weighting compounds, bodibar, jump rope, dumbbells.

Important! Count loading depending on personal physical indicators. Do not use in house conditions too big weight.

Jumps on a jump rope

Technology of performance:

1. Take the ends of a jump rope.
2. Get stock for legs.
3. Bend hands in elbows and part in the parties on 20–25 cm.
4. Jump, rotating a jump rope so that it spun over the head forward and at the time of a jump passed under stupnyam.
5. Exercise duration — 10–15 minutes

Exercise forms harmonious legs and it is recommended for girls. Men can use jumps on a jump rope as warm-up.

Moves legs

Technology of performance:

1. Starting position — lying on one side, the back is straightened, an emphasis on an elbow of a basic hand.
2. Raise a leg, without bending in a knee.
3. Return to a starting position.

Variation for girls: use weighting compounds weighing 5-10 kg, at the same time 20 repetitions, 3 approaches are required. A variation for men: moves in a level — 20 repetitions on each leg, 3 approaches.

Examine exercises for weight loss of legs.

Technology of performance:

1. Starting position — the side level, an emphasis on an equal hand, a back is straightened, a look forward.
2. Straining a press, raise an equal leg.
3. Return to a starting position.

Squats

Technology of performance:

1. Direct back, legs at shoulder length.
2. Bend hands in elbows and close in the lock.
3. On a breath make a squat, hips have to be parallel to a floor, heels are pressed to a floor.
4. On an exhalation return to a starting position.

Variation for girls: use when performing a dumbbell — 20 repetitions, 3 approaches. A variation for men: squat with bodibary on shoulders, you hold it the top hold, carry out 20 repetitions, 3 approaches.

Attacks in a jump

Technology of performance:

1. Take a step forward.
2. Execute basic attack — sit down before contact of a knee with a floor, both legs are bent at an angle 90 °, the knee of a lobby does not play for the line of a sock.
3. Make a jump and in process trade legs places.
4. Land in attack.

Variation for girls: carry out exercise with dumbbells in hands — 20 repetitions, 3 approaches. A variation for men: carry out attacks with weighting in the form of a bodibar — 20 repetitions, 3 approaches.

Read also that it Mad drying.

Yagodichny Bridge

Technology of performance:

1. Starting position: lying on a back.
2. Extend hands along a trunk.
3. Legs arrange at shoulder length and bend in knees.
4. On a breath strain and raise buttocks, without tearing off the head and a foot from a floor and leaving a back equal.
5. On an exhalation lower a basin.

Variation for girls: the buttock bridge on a bench — 20 repetitions, 3 approaches.

Technology of performance:

1. Lean an upper back on a bench, a trunk parallel to a floor.
2. Basin is in free situation.
3. On a breath raise buttocks to the maximum point.
4. On an exhalation lower a basin.

Variation for men: the buttock bridge with a raising of a leg, 20 repetitions on each, 3 approaches.

Also it will be interesting to you to learn as it is correct to do drying of a body for men.

Technology of performance:

1. Starting position of general exercise.
2. Raise the right leg, you hold its equal.
3. On a breath strain and raise buttocks, without bending the raised leg and without tearing off a basic heel from a floor.
4. On an exhalation lower a basin, do not change position of a leg.
5. Repeat approach with the left leg.

In gym

Occupations in the gym are considered as more productive way when drying at the expense of loading during the work with cardiovascular machines which allow to dry effectively muscles and also to monitor heartbeat and the general state.

Exercises on the elliptic exercise machine

Walking on an ellipsoid — universal aerobic loading for men and women.

Read in more detail what groups of muscles are involved at occupations on the elliptic exercise machine.

Technology of performance:

1. Get up on a pedal.
2. Undertake levers.
3. Straighten a back.
4. By effort of the right leg set pedals in motion, attracting the left lever.
5. Without coming off pedals, make a push the left leg, attracting the right lever.
6. Continue walking of 20-50 minutes depending on physical training.

Video: how to be engaged on the ¾lliptichesky exercise machine

Walking on a training ladder

The exercise machine imitating walking on a ladder is option of a cardiotraining and dries quadriceps, hips, buttocks and gastrocnemius muscles.

Learn what walking on a ladder is useful.

Technology of performance:

1. You will expose the training mode on the exercise machine.
2. Undertake hand-rail.
3. Become stupnyam on footboards.
4. Imitate walking on a ladder, without bringing a footboard to the lower point.

Run on the racetrack

The popular cardiovascular machine allowing to run in individually programmed mode. The modes are preferable to drying of legs:

• tempo run — the ÖVP training with constant load, allows to burn fat deposits and to approach an anaerobic threshold;
• interval run — allows to remove at the same time excess fat and to keep muscles.

Features of a diet

The diet for drying is formed taking into account the list of rules:

• it is necessary to eat 5–6 times a day;
• portions have to be small;
• it is impossible to allow starvations and to miss meal;
• the nutrition value of food in day has to be 300-400 kcal less than usual;
• the amount of the consumed protein increases to 2 g / 1 body weight kg;
• carbohydrates in a diet smoothly decrease to 0.5 g / 1 body weight kg.

Whether you know? Protein cocktails will help to add more white in a diet. At the same time the most part of a proteinaceous diet (50–75%) has to consist of natural food.

The resolved products

The diet has to consist of the following products mainly:

• meat of low fat content;
• fish;
• krupyany products;
• products from whole-wheat flour;
• not starchy vegetables;
• low-fat fermented milk products;
• sheet greens;
• eggs (protein);
• lemons;
• nuts;
• dried fruits;
• low-fat milk;
• protein cocktails.

Forbidden products

When drying it is forbidden to use:

• food, fried on oil;
• fast food;
• alcohol;
• semi-finished products;
• pastries from flour of the first grade;
• sugar;
• animal fats.

Schedule of meal

The main meals have to be complemented with having a snack. An optimum interval between food — 2–3 hours. The schedule of food can look as follows:

• 9:00 — a breakfast;
• 11:00 — having a snack;
• 13:00 — a lunch;
• 15:00 — having a snack;
• 17:00 — a dinner;
• 19:00 — having a snack.

Important! The last meal not has to be is later than in 2 hours prior to a dream.

The approximate menu for a week

Drying begins with gradual increase in protein and reduction of carbohydrates and fats in a diet and continues up to 3 months. Small results can be achieved also for week of intensive trainings and a high-protein diet. Caloric content of a diet is recommended to be made individually, considering the weight, age and level of training. For an example it is possible to take the described below menu. Monday:

1. Breakfast: milk porridge, egg white, tea.
2. Having a snack: egg white, fresh green peas.
3. Lunch: buckwheat cereal, chicken breast.
4. Having a snack: soy isolate, prunes.
5. Dinner: red fish, vegetables.
6. Having a snack: cottage cheese, strawberry.

Tuesday:

1. Breakfast: porridge with milk, egg white.
2. Having a snack: wholegrain toasts, turkey.
3. Lunch: wholegrain toasts, soy cheese, coffee.
4. Having a snack: mix from almonds, cashew and a filbert.
5. Dinner: vegetable stew, seafood.
6. Having a snack: egg white.

Wednesday:

1. Breakfast: wholegrain toasts, low-fat fish.
2. Having a snack: egg white, fruit salad.
3. Lunch: chicken meat, vegetables, brown rice.
4. Having a snack: soy isolate, fruit salad.
5. Dinner: chicken meat, vegetable salad.
6. Having a snack: cottage cheese, berry mix.

Thursday:

1. Breakfast: corn porridge on milk.
2. Having a snack: almonds, kiwi.
3. Lunch: veal, stewed vegetables, wholegrain pasta.
4. Having a snack: dried apricots.
5. Dinner: kefir, seafood cocktail, the baked vegetables.
6. Having a snack: cottage cheese, berries.

Friday:

1. Breakfast: egg white, wholegrain toasts, avocado.
2. Having a snack: cottage cheese, apricots.
3. Lunch: vegetables in a peasant way, fish.
4. Having a snack: protein cocktail and raisin.
5. Dinner: meat with vegetables.
6. Having a snack: kefir with cellulose or bran.

Saturday:

1. Breakfast: a toast with peanut butter, egg white.
2. Having a snack: nut sukhofruktovy mix.
3. Lunch: buckwheat, stewed vegetables, veal.
4. Having a snack: protein cocktail.
5. Dinner: seafood, vegetables, citrus.
6. Having a snack: milk, berries.

Sunday:

1. Breakfast: dairy krupyanaya porridge.
2. Having a snack: chicken meat, wholegrain toast, grapefruit.
3. Lunch: vegetables in a peasant way, fish, tomatoes.
4. Having a snack: protein cocktail.
5. Dinner: seafood with vegetable stew.
6. Having a snack: kefir, apple.

Councils for bigger efficiency

For effectiveness of drying it is necessary to adhere to some nuances:

• it is necessary to allocate time for rest after the training;
• level of loading is chosen depending on individual parameters;
• physical exercises should not be carried out every day, it is optimum — 2–3 times a week;
• is it is necessary no later than 2 hours prior to a training and not earlier than 40 minutes after it;
• the training will take place more qualitatively if before power exercises to make warm-up and an extension.

Examine exercises for drying of a body for girls and men.

Drying of legs as a separate complex suits those who want to burn excess fat deposits around hips, calves and buttocks and at the same time to keep in a muscle tone. For obtaining necessary result it is necessary to correct food and to carry out regular cardiotrainings and power exercises for legs. At steady following to rules the effect will be noticeable in a week.