How to lose weight in calves

How to lose weight in your knees and calves

The buttocks are not the most problematic area. Fat pads above the knees and full calves are much more difficult to correct. Meanwhile, beauty does not tolerate trifles and exceptions - everything must be perfect.

How to lose weight in your knees and calves so you can safely wear the shortest skirts and shorts? How to become the owner of chiseled legs, which are the best argument in the gender issue?

Agree, complexes are not the most powerful weapon. Stop hiding imperfections under your pants. Within 1-2 months you will be able to completely get rid of fat in these “inaccessible” areas.

Advice from fitness trainers, professional ballerinas and nutritionists will be your guide to the world of flawless legs.

How to lose weight in your knees and calves: recommendations from nutritionists

Only an integrated approach can solve this delicate problem. “Zonal” exercises can improve the elasticity of muscles, adding elasticity and definition to them. But only in combination with a diet can a real reduction in volume be achieved.

To lose weight in your knees and calves, it is extremely important to review your diet. Fullness of the calves can be caused by excess fluid accumulation in the tissues.

In this case, it is necessary to exclude pickled, canned, salted and smoked foods. The amount of fat in the menu is reduced for any reason of obesity. To compensate for the deficiency of essential fatty acids, it is enough to consume 1-2 tbsp. l. vegetable oil per day or up to 35 g of nuts.

It is important not to stop halfway: choose diets that you can stick to for a long time. Prefer a healthy and balanced diet to any harsh measures that are only effective in the short term.

Reduce or eliminate sweets, increase the amount of protein in the menu and reduce the amount of carbohydrate foods, stick to moderate-low calories. If the weight is not there, consult an endocrinologist; perhaps the reason for the fullness and “heavy” lower half of the body is a hormonal imbalance.

How to lose weight in your knees: a set of exercises

Knees swollen with fat do not add attractiveness. This problem is often encountered by people who were actively involved in sports in the past and subsequently stopped training. Subcutaneous fat accumulates on the well-pumped muscle of the front surface of the thigh, which shamelessly hangs over the knees.

It is impossible to solve the problem without general weight loss. Only liposuction can destroy fat locally. Any muscle can be pumped up without a diet, but a layer of adipose tissue will not allow you to enjoy contemplating the results of your workout.

The knee area is surrounded by the muscles of the lower leg and thigh; these are the muscles that need to be worked out to make your legs beautiful.

• Stand on your toes, start walking in place, accelerate to a run, raising your knees high, repeat the exercises with support on the entire foot.
• Stand straight, pull one leg towards your stomach with your hands, lower it and repeat with the other - at least 10 repetitions for each.
• From a standing position with your feet shoulder-width apart, rise up onto your toes, lower onto your heels, squat down and straighten your legs - at least 15 repetitions.
• Kneel (without sitting with your buttocks on your heels), and from this position tilt your body back, feeling the tension in the front muscles of your thighs - at least 20 times.
• Lie on the floor, raise your bent legs so that your calves are parallel to the floor, straighten your legs up one at a time - at least 50 stretches for each.
• Rubbing the fat pads around the knees with a hard glove or a massage brush in the shower, followed by rubbing in weight loss cream, will allow you to lose weight in the knees even faster.

How to lose weight in calves: a set of exercises

To lose weight in your calves, exclude from your workout exercises that increase the size of the muscles in this area. But you can’t leave your calf muscles unloaded either. The compromise in this case would be training aimed at stretching. They are what make the muscles elastic, flexible and resilient without the risk of pumping.

At home, the following set of exercises will help you achieve the desired result:

• An ordinary jump rope will help burn calories and “dry” - 10-15 minutes is enough;
• the ballet plie exercise stretches the calf muscles: from a standing position with your toes spread to the sides, do squats: 20 squats with support on the entire foot, 20 with support on your toes;
• From a standing position, lunge forward (both feet touching the floor), begin to bend your front leg at the knee until you feel a strong tension in your back calf.

And the laziest can lose weight in their knees and calves with the help of... black tights, which will create the appearance of slimmer legs.

Are you willing to settle for an illusion or are you willing to make a little effort? Are you able to give up cake for the sake of beauty?

How to make calves lose weight?

Nuta, making full calves lose weight is not an easy task, but it can also be accomplished with a huge amount of patience, faith in success... and knowledge of the circumstances under which calves lose weight.

Here are the basic principles with which you can make your calves lose weight:

• Quick, easy calf exercises with high reps - aerobic training will cause the muscles to dry out, lose fat and become more defined.
• Calf stretching also gives definition to your calves and gets rid of excess fat.
• No power load - from it the muscles begin to grow on the contrary. That is, all the strength exercises that I recommended for thin calves are contraindicated for you!
• train your calves on machines - the exception is the step platform and the elliptical trainer.
• Nutrition that will make your calves lose weight, but not only them - in general, your body will also lose weight.

And now - in more detail about how to make your calves lose weight.

Exercises that make your calves lose weight

The best exercises for losing weight in calves are step aerobics and its variations. It is best to sign up for step aerobics at a fitness club and exercise 2-3 times a week.

However, you can buy a step platform (or invent something like it from scrap materials) and practice on your own, at home.

First, remember a few important rules for step aerobics:

• Climbing onto the platform should be done using the legs, not the back.
• The foot must be placed completely on the platform - no placing on the toes.
• Always keep your back straight. A hunchbacked woman on a step platform is disgusting!
• Do not make sudden movements - you can stretch something without any problems.
• Do not move the same leg or arm for more than one minute - parts of the body should rest a little.
• It is recommended to drink 1-2 glasses of water half an hour before exercise or take a few sips between exercises during the workout.

A set of basic step aerobics exercises

The entire step is based on these exercises. Based on them, you can come up with small dance compositions by moving your hands - but this is at your discretion.

To effectively lose weight in your calves, repeat each exercise ten times and move on to the next one.

1. Stand on the platform with your right foot, place your left foot on it, then lower your right foot to the floor and place your left foot on it. The same with the left leg.
2. Stand on the platform with your right foot, place your left foot on it, then lower your left foot to the floor, then your right. The same with the left leg.
3. Place your right leg, bent at the knee, on the platform, slightly raise your left leg above the floor and, without placing it on the platform, lower it back to the floor, then place your right leg on it. The same with the left leg.
4. Stand on the platform with your right foot, bend your left at the knee and, pulling it up, immediately lower it to the floor, then place your right foot on it. The same with the left leg.

The main mistakes that beginners make in step aerobics:

• When you bring your leg forward, do not tilt your body, keep your back straight, otherwise you risk losing your balance.
• Make sure that the knee of the supporting leg does not go beyond the line of the toe. This way you can avoid knee injury.
• Do not slap the entire surface of your foot on the floor - this will damage the Achilles tendon and overload the spine. The toe is placed first, then the heel.

What other exercises make your calves lose weight?

All exercises that are performed in a relaxed state - for example, fitness yoga and Pilates. Yoga is generally a colossal load without excess muscle mass, but from the outside it seems that all they do is relax.

Here's another effective calf stretching technique:

• Step forward with one foot and place your palms on your buttocks.
• Slowly bend your front leg at the knee, and gradually squat down and forward deeper and deeper, while stretching the back of your thigh and the calf muscle of your back leg.
• If you want to increase the stretch, move your front leg a little further, but never put your hands on your front leg!
• The main body weight in this exercise should always be on the back leg.

You need to stretch your calf muscles and maintain a static position for each leg for at least 30 seconds .

After stretching, it’s good to do a little massage of your calves (as best you can, it doesn’t matter) and relax your calves . You relax like this: lie on the floor or bed, raise your legs and shake so that your calves shake. That's it, they are completely relaxed!

Nutrition for losing weight in calves

Any diet from which you can lose weight is suitable, except for mono-diets and diets with severe calorie restriction.

Author - Olga Sympaty, website www.sympaty.net - Beautiful and Successful

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Categories : Tips