Tips to tone your legs quickly

How to get a bikiny body

The dream of many is to be born with long, shapely legs, like runway models, however, by a matter of genetics and diet, most of women have shorter and more plump. While this is one of the areas  that most make us complexed, there are techniques to improve their appearance and make them look more stylish and toned: the key is to exercise and endurance them.

How to reduce volume

Many women come to the gym with the main objective to reduce the size of their thighs and for this work only focuses on the leg area. This is the first mistake, for jumping the most important step: cardiovascular activities. While it is true that exercises like lunges, squats average knee extensions and all those machines for working the muscles of the lower body are ideal for that, here is essentially cardio, then the outline of the legs or any tip is linked to the percentage of fat that each one.

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It´s essential to carry out specific routines, but to be effective must be done very well.

Lunges:

Ideally they should be sideways to a mirror to instantly execution. We must start making a stride in front, flexing the back knee toward the floor and returning to the starting position. This exercise has many variations, in fact you can add weight or extra moves to increase the difficulty. For people just starting out in fitness, exercise should have a frequency of at least three times a week.

Squats

The squat is an exercise that simulates the act of sitting in a chair -flexing both knees at once, but back to the original position. Like the previous exercise, it has different variants He can be added to hold a weight bar or dumbbell-, but if the person is starting, the idea is that it does work with the weight of his own body, until a correct execution.

Deadlift

Unlike the previous two exercises, the deadlift is a more advanced routine, which is developed using a weight across the body. For this, you have to tilt the trunk forward and hold the bar while flex knees slightly.

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These types of exercises involve work hamstrings quads and gluteus. These are the main musculature that women need to develop to achieve a harmonious contour of her body, adding each of them should be after being evaluated by a personal trainer who will determine the frequency and the type of exercise that the girl must perform, as will be considered if it is a sedentary woman, athlete or have an injury.

There is a machine called "real climber" which simulates the steps of a building. In it, the person works aerobically to lower the percentage of fat and also specifically to tone the muscles of the legs.

First Results

The expert in physical education and health explains the results that every woman has is directly related to other factors, such as food, rest, and genetics, but usually the results begin to be noticeable after a month of training however to achieve the objectives we must train for much longer.

What to do after reducing the outline

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If the person is constant and tidy with exercise routines after a reduced volume and contour of her legs. For this to hold it is necessary to supplement physical activity with a healthy diet that have high fiber foods, vegetables, fruits and plenty of fluid. It is also necessary to sleep at least eight hours for the body to recover from the exercise.

After lowering the size of the legs is important to start training to strengthen toning leg area, which should be based on "working with low loads and high repetitions. With this muscle will keep our shape and also give it a more distinct look.