Problem areas - how to stretch the legs and reduce the circumference of the thighs
The female body has such a tendency - the legs begin to thin when the body fat content reaches about 18%. In any case, before you start fighting this problem area, you need to determine exactly what gives them the unwanted large circumference - excess fat or developed muscle? You can do a simple test to find out for yourself.
Test:
Extend your leg exactly;
- Stretch the thigh muscles;
- Between the fingers of the hand, apply the top layer of skin on the thighs and fat.
- If a large portion has followed between the fingers, then the reason for the thickness of your thighs is fat and it is possible that there is cellulite.
If only a small part of the bit followed between the fingers, e.g. You have wide thigh muscles and may or may not have a small amount of cellulite.
How to thin thighs:
1. Avoid exercises such as sitting
Avoid exercises such as sitting with weights, bending and stretching your legs using resistance training, lifting weights, lifting weights on your toes. Such exercises do not relax the legs. Avoid stairmaster / step machine machines. Strength training expands muscle tissue. You can do these exercises after you get rid of fat and if you decide you want to beautify these parts with muscles.
2. Perform cardio exercises
It is the main weapon in the fight to thin the thighs. Your goal is to burn fat without gaining muscle mass. To do this, the muscles of the thighs should not be overloaded. If you are doing cardio on a trainer, you should try to do it using less resistance or tilting, and the intensity of the exercise should be between medium and high for maximum effect. If you exercise in nature, avoid climbs.
3. Long cardio workouts to burn fat
Such cardio exercises do not expand the muscles. Conversely, prolonged cardio exercise (e.g., long-distance jogging) thins the leg muscles. With this type of exercise, you can strengthen your muscles without increasing them and burn fat. Avoid short-intensity cardio (e.g. sprinting). Such exercise burns fat well, but can increase muscle mass. Long-distance runners usually have thinner legs compared to sprinters who have wider muscle tissue. If you don’t like jogging, or can’t, then exercise on an elliptical trainer without using resistance. The manner of standing on the elliptical trainer is very important. It is during standing that the exercise is directed to the buttocks, the outer and back of the thigh, reduces stretching of the quadriceps (front of the thigh) and does not increase the size of the thighs.
4. Exercise with weights or resistance
Once you get rid of fat from your legs, it is possible to start thinking about exercise using resistance or weights. Such exercise increases muscle mass and gives shape to the legs. Beautiful legs need beautiful breeding muscles. Therefore, if you decide to work on your leg shape after losing weight, exercising with resistance will help you in this. Use below-average weights to make your muscles denser and more refined, but not significantly increase in size. That is, focus on doing more repetitions with less weight or resistance. Those whose muscle tissue is prone to growth easily and quickly should also avoid this type of exercise.
5. Patience
If your goal is to have beautiful legs, you will need to be patient. It is impossible to burn fat in just one specific place, especially on the feet. Fat burning does not occur locally in specific areas. It goes evenly throughout the body during weight loss. The thighs are one of the last places on a woman’s body to get rid of fat. So be realistic and consider your structure, genetics and amount of fat when you set a goal. You may want to relax your legs, but you will definitely need some time for that.
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