The most effective exercises for weight loss of calves and thighs in house conditions and gym"

It is considered that beautiful and well-groomed legs of the woman should not be full. Happens so that a shape of legs attractive, but plump calves can spoil it. The complex of special exercises was developed for weight loss of legs. We suggest to get acquainted with it in more detail.

1. External and hidden fragment of a gastrocnemius muscle. Muscle tissue of a shin bends and straightens a talocrural joint, carrying out its turns.
2. Sural three-headed (is over kambalovidny and joins an Achilles sinew). The gastrocnemius muscle transfers the largest tension at jumps, rise on tiptoe with application of a weighting compound.
3. Accepts loading at a knee bend therefore it is good to apply squats to its development.

Important! Actually sural and kambalovidny muscles form the volume and a shape of legs.

All these muscles carry out an important mission: a back part carries out the movement of a foot back and forth, and the front bunch creates conditions for a stable state during movement. Working in a complex, these fabrics bend a foot when walking.

1. The woman can "inherit" fleshy legs. It is quite difficult to put such calves in order — on it the lot of time and forces will leave. Main signs: wide bone, thickset figure, prevalence of muscle tissue.
2. The pumped-over muscles. It usually happens at sportswomen who constantly strain shins. It is simple to solve such problem: it is enough to avoid loads of this part of a body.
3. Fat deposits. Improper feeding or excess body weight can be the reasons.
4. Most often passes together with varicose veins. Appears as a result of friability of muscle tissue. Main symptoms: burning and painful feelings. Puffiness can sometimes be a consequence and other diseases.

Before performance of any training the muscles need a warming up, otherwise it is possible to get different injuries.

Examine the best exercises for warm-up before a training.

As a warming up rope jumping, inclinations in different directions, easy jogging on the place will approach. It is necessary to make these receptions 2–3 minutes everyone.

Trainings are developed for gastrocnemius muscles with such purpose to pump over that bunch which gives to legs a beautiful relief. At systematic performance it is possible to achieve it easily.

Thanks to a daily extension it is possible to become the owner of fine-molded legs.

Read in more detail about what it is useful and as it is correct to do an extension.

At this training the back group of muscles in a zone of hips well works.

1. Legs place on width of shoulders and slowly lower a trunk.
2. Having undertaken finger-tips, as much as possible press the head to a shin.
3. Fix a position for 15–20 seconds. Do 5 times.

The back group of muscle tissue and outer side of sural fabric stretches.

1. To kneel, to extend one leg forward.
2. To tighten on itself a sock.
3. The torso as far as the flexibility allows, nestles on the extended leg, hands are extended in parallel.
4. In a final point the situation is fixed for 15–20 seconds.
5. The same movement becomes with the second leg. Number of approaches for each extremity — 5–7 times.

This training is carried out 40–50 times easy as though dancing.

1. To rise facing a wall, to draw near it and to lean hands.
2. To recede from a wall on 1.5 steps (not to take away a hand).
3. Slightly, without excess efforts and without straining a muscle, to rise on tiptoe.
4. Having risen, to fall at once by heels — it is not necessary to fix a position in the highest point. The case at rises has to remain direct, it is impossible to round the ridge or to hang the head.

1. To place feet on width of shoulders, one of them to step forward.
2. Having bent a knee, to fall smoothly till the moment until the hip becomes parallel to a floor.
3. Then, having straightened knees, to rise.

This exercise is repeated for each leg till 15-20 times. In the last repetition fix the lower position and spring a little.

It is possible to strengthen loading, having chosen itself the eminence (step, a step, a low shop, etc.). Starting position: on a lap, hands — are relaxed, the back is leveled. Serially sit down in one and other party, pressing a hip as much as possible to a floor. Repeat till 15-20 times.

For performance of this exercise it is necessary to rise near a chair, to hold a back exactly, to undertake a back and to take slowly the right leg aside. To return to a starting position. To repeat for left. Other variation of this extension is raising of extremities back.

Whether you know? Sometimes the aspiration to improve appearance of legs reaches absurdity. For example, in America gains popularity plastic surgery on correction of a sural zone today.

Having undertaken a chair back, to take away the right leg back, straining muscles of hips and buttocks. Having returned to a starting position, to repeat exercise for left. The training repeats 20 times for one and second extremity.

This exercise is carried out very easily: get up on socks and you go on the room, strong burning in a sural zone will not be felt yet. It is impossible to bend knees at the same time. For strengthening of effect it is possible to go with dumbbells in hands.

We recommend to get acquainted with sets of exercises for fast weight loss of legs.

Exercise is the fine exercise machine for decrease of the size of calves. To reach the necessary effect, it is enough to jump on a jump rope for 15 minutes. It is necessary to land on fingers, but not on foot entirely.

Become exactly, on one leg move body weight, and bend another in a knee. Then rise on tiptoe. Reception is carried out on 15 times for each extremity.

We advise to esteem how to pump up calves of legs to the girl.

During this exercise, gastrocnemius, kambalovidny muscles and also muscles of buttocks train. Having raised one leg up and having straightened it, to make squat. Exercise is carried out serially on one and other leg.

This option of exercises is ideal for improvement of a relief of legs. 2–3 days a week are enough to be engaged. To carry out exercises, it is necessary to prepare a small small bench or as a last resort a pile of books (height — 7–10 cm).

1. Basic step. The right leg it is necessary to become on the platform, then to put to it a levuyua, and it is necessary to descend from the platform right. After that legs can be changed.
2. Put the right leg on the height, and left bend in a knee and as it is possible closer tighten to a breast. After that put the left extremity on a floor, put to it right. Repeat this exercise for the right leg.
3. Standing on the platform, put one leg on a floor and then return back, moving at the same time on it body weight. Do the same for other leg.

Important! The effect of one hour occupation a step aerobics is equal to jog of 20 km. It is possible to burn at the same time up to 400 kcal.

If such occupations seem boring, it is possible to involve hands and to move under rhythmical music. And if the complex seems to lungs, it is possible to pick up weighting compounds: a bottle with water, dumbbells, the heavy book, etc.

Being engaged in gym, it is necessary to choose a complex so that tension on muscles was optimum. Do not neglect the help of the instructor. Its consultation will direct your efforts to the correct course.

Whether you know? Muscle bulk is burned twice more difficult, than gained. Muscular volume leaves a human body in the last turn, after fat.

Performance of such training requires the special exercise machine. Legs are established in a design so that socks were on the platform and were developed inside, and the case and legs made a right angle.

Not to be injured, knees hold hardly bent. Legs squeeze out the platform, heels at the same time slightly rise.

It is necessary to rise exactly, having parted legs on a distance of 10-15 cm. To pick up small dumbbells. At first smoothly to rise by fingers, and then to fall also smoothly by heels. Repeat 15–20 times.

This magnificent cardiovascular machine is the run simulator. Carry out a training, having programmed the device on the smallest resistance and limit operating time. For achievement of success it is necessary to use the elliptic exercise machine 3–4 times a week on half an hour.

Fine shell for load of the lower extremities. It is necessary to twist pedals slowly, and to practise not less than three hours a day. At the same time it is possible to listen to pleasant music that it was not boring.

It will be useful for you to esteem about what to do if muscles after the training hurt.

That process of correction of a shape of legs was not dragged out and took place more successfully, it is possible to connect various receptions in parallel.

• sauna;
• yoga;
• bath;
• swimming;
• jogging (slowly, but on long distances);
• Pilates;
• massage.

There will be not enough exercises alone for correction of a shape of legs.

Whether you know? Heart is the most hardy muscle of a human body. It works round the clock, pumping over blood. It is counted that heart of the average person is calculated on continuous work for 100 years.

1. Keep to a diet. It is important to watch amount of proteins in a diet. Reduce consumption of cheese, bean, cottage cheese products and meat. Try not to eat confectionery, fried, fat and salty dishes.
2. Refuse close footwear and on a lacing as it results in puffiness and breaks blood circulation. It is better to wear shoes on a low heel.
3. Do wrappings of problem zones.
4. Drink water. For half an hour prior to a training drink 2 glasses of usual water. Between exercises do on several drinks.
5. You hold a correct posture. Carrying out trainings for weight loss of legs, control that the back was equal.
6. You go more. Try to overcome not less than 3-5 km a day. Further the distance can be increased. Walking uphill is welcomed.
7. During the sedentary work allocate time for walks or for small charging directly at office. Instead of the elevator choose rise on a ladder.

If to carry out these simple exercises, it is possible to achieve a beautiful shape of legs and at the same time their weight loss. Trainings can be held both in gym, and in house conditions. Main thing: to carry out them it is regular also with good mood.