How to reduce the volume of leash at home? * Run

Running is considered a versatile weight loss tool that strengthens virtually all muscle groups. The basic rules of running allow you to give your legs a beautiful contour and shape. There are quite a large number of different exercises that can be adopted.

Slimming Hip Running

For weight loss, they often resort to running.

This exercise is characterized by the following features:

It has a complex effect on the body.
Certain exercises allow you to achieve the perfect result. However, if you do the exercises incorrectly, calories can be burned.
At the time of running, there is a high probability of injury. Therefore, you need to be careful.
It is possible to use a special simulator that allows you to practice indoors.

At the time of performing various exercises, a large load is on the legs. Constant exercise can also improve breathing, strengthen the cardiovascular system and achieve other results. However, jogging may be contraindicated for various diseases.

The rules for doing exercises for losing weight Lash

Compliance with certain rules can improve the effectiveness of the exercises.

The recommendations are as follows:

At the time of jogging, you should constantly monitor your pulse. It is recommended that the maximum number of pulsating beats is not less than 70% of the maximum number of heartbeats. Otherwise, an excessive load will be exerted on the body or the training performed will not be effective.
The minimum amount of glucose. Special dietary food greatly simplifies the task. The ideal option is the case when the diet provided a minimum amount of carbohydrates before jogging, after training the amount was normalized. Running at a professional level provides for the mandatory fulfillment of such a condition.
The optimal duration of the training session. The recommended indicator is 20-90 minutes, the average value is a workout for one hour. The increase in the duration indicator is carried out gradually, since otherwise there is a possibility of injury.

Such training should not be carried out in the event of an injury. Despite the fact that many people consider light jogging as a warm-up, it is recommended to do warm-up exercises beforehand. They reduce the risk of injury from stress placed on the entire body.

Warm up before exercise

Running has a definite effect on the human body.

Among the features, we note:

Compression load on the spine.
Increased impact on knee joints.
Effects on the cardiovascular system.

A proper warm-up does not solve basic problems.

However, if a mistake is made, the following injuries may occur:

Dislocations. Improper positioning of the foot on the ground leads to a similar problem.
Stretching. The running amplitude changed at the moment of the "second breath" leads to a similar injury.

When doing exercises in the morning, you can accelerate the heart, thereby eliminating the likelihood of unnecessary overload.

There are several guidelines to consider before doing a warm-up.

Among the features, we note:

The warm-up is carried out from top to bottom.
When using stretching exercises, the exercises should be performed without jerking and effort. The purpose of this stage is to stretch the muscles.
The warm-up with preliminary fatigue of the non-target muscle group is carried out with a clear pulse control.
The cardio zone is warmed up for no more than 5 minutes.

There is a fairly large number of warm-up exercises that are performed before running to eliminate the likelihood of injury.

The most widespread are:

The rotation of the head is performed from the right to the left shoulder, repeated 3-5 times. Tilts back and forth are also performed.
Circular rotation of the shoulders helps to warm up the muscles, which are also involved at the time of running. Attention is paid to the implementation of exercises that are aimed at stretching the dorsal and pectoral muscles.
Tilts of the body help warm up the muscles of the lumbar region.
Circular movements of the foot, lunges to the side, squats are designed to prepare the joints and muscles of the leg for jogging.

When preparing for a long run, you should pay more attention to the joints and spine. It is not recommended to pre-accelerate the heart, since a long distance will cause a high load.

How to reduce the volume of legs at home - exercise

At home, you can reduce the volume of the legs when performing various exercises.

Most often they perform:

Squats.
Side lunges.
Swing your legs.
Romanian cravings.
Scissors.
Walking to the height.
Bouncing lunges.

Only doing the exercises with the correct technique can you achieve the desired result.

Squats

The most effective exercise is squatting.

Correct technique is characterized by the following features:

Legs slightly spaced to provide stability.
The knees are bent, after which the body drops. The hips are parallel to the floor line.
The back should not bend, slightly forward.
Hands can be extended forward or placed on the belt, it all depends on preference.
At the time of the exercise, the socks and heels do not come off.

The final stage is to straighten the knees and raise the body to its original position. Be careful when using the bar to increase the load, as proper placement can have serious consequences.

Side lunges

Side lunges can also strengthen your thigh muscles.

Implementation recommendations are as follows:

Legs are laid to the side.
The squat is performed on the abducted leg.
Rise from the squat.
Returning the leg to the reverse position.

At the time of work, calves, abdominal muscles and lumbar spine are involved.

Romanian Dumbbell Deadlift

Such exercises are carried out often, they allow you to achieve the desired result.

The advantages are as follows:

Development of the strength of the hamstrings.
Elongation of the hamstring.
Increased flexibility and mobility of the thigh muscles.
Strengthening the back muscles responsible for extension movements.

Dumbbells are required for the procedure. The choice of weight is carried out depending on the capabilities of the athlete

The sequence of actions is as follows:

The dumbbells are held in line with the thigh, the back should be straight.
On inspiration, flexion is performed, the pelvis is retracted. The dumbbells should be positioned just below the knees.
Return to the starting position on exhalation is performed.

You need to monitor your breathing and, if possible, strain the muscles of the abdominal region.

Standing leg swing

Swinging movements of the legs can also be performed.

The following exercise options are distinguished:

Back leg swings allow you to develop the muscles of the back of the thigh.
When moving forward, only the front part works.
If you take actions to the side, then the gluteus medius muscle works.

Experts recommend performing several different types of exercises, it all depends on the task at hand.

Static Exercise Chair

All exercises that fall into this category are divided into static and dynamic

The features of the former include the following:

Tendon build-up occurs.
The exercise is not whimsical. It is possible to perform in a variety of conditions.
You can repeat the charge every day.

The popularity of the static chair exercise is due to the fact that its constant performance eliminates the likelihood of a spinal hernia.

The recommendations are as follows:

The starting position is against the wall, heels are pressed, feet are level. Additional support is provided by extending your arms along the wall.
When inhaling, you can lower yourself to a position reminiscent of sitting on a chair. The hips are parallel to the floor.
In the correct position, you need to stay for a few seconds and return to the starting position.

Painted walls work best for this workout.

Scissors

The exercise called "Scissors" has quite a number of benefits.

They are as follows:

The muscles of the abdominal cavity develop.
The press is drying out.
The muscles of the thighs are tightened, the legs become slim.
It is possible to work through several sections of the press at once.

Scissors can be performed in various conditions, you need to position yourself correctly on a flat surface.

Execution technique:

You need to lie on the floor with your back in full contact, hands are placed along the body. Legs are lifted off the floor, the recommended distance is 15-20 cm.
One leg rises at an angle of 45 degrees, the other drops and holds on to the weight.
Alternating motion is performed.

The number of repetitions depends on physical ability, as this exercise is often used to train the abdominal muscles.