The nature doesn't suffer excesses. Both the lack of muscle bulk, and its surplus looks equally unattractively. Especially often women suffer from excess volumes. But, unfortunately, it is much more difficult to reduce muscles of legs, than to increase them. Professional athletes call this process "drying".
It is required to you
- - diet with low protein content;
- - exercises for the small isolated muscles;
- - daily long trainings;
- - work on endurance.
Instruction
1. Stock up with patience. Drying of muscles occupation very long, monotonous and boring. You should refuse power, high-intensity and impact loads. It will lead to gradual replacement of fast muscle fibers with slow.
2. The main exercise allowing to dry muscles – long quiet run at equal pace. Such trainings not only will save you from subcutaneous fat, but also will tighten muscles of legs. Don't run on the cross-country terrain, uneven loading will cause growth of muscle fibers, but not their shrinkage.
3. Refuse loads of big muscles: quadriceps of the hip have to have a rest. Force to work small muscles. You don't need squats, lunges and leg presses. The main exercise drying calves - risings on toes in the sitting position, it is necessary to carry out it very long – 200-300 rises daily.
4. Forget about any burdenings. Additional weight activates fast muscle fibers and increases them in volume. Work without cargo or with the minimum weight.
5. Pay the main attention to trainings on endurance. Marathoners and skiers have to become your example. By the way, it is the great views of sport which are well removing volumes. Compare shape of the sprinter and stayer, and you will understand in what direction to you it is necessary to move.
6. Trainings have to be daily. Slow muscle fibers need daily routine work. Only in this case they will begin to replace volume fast muscles gradually.
7. Reduce amount of proteins in the diet. Combination of the reduced-protein diet and low-intensive trainings on endurance will help you to achieve the necessary result. Deprive fast muscles of the medium, and they will begin to decrease.
8. After loadings try to use the products containing slow carbohydrates. The organism has to renew the resources spent at the training at the expense of the protein which is contained in muscles. Therefore proteinaceous food can be eaten only in three-four hours after the training.