Every woman dreams of slender legs : get rid of cellulite, find elastic buttocks and hips. And this is not the ultimate dream of most of the fair sex. The desire to get rid of excess fat on the hips and buttocks leads the ladies to the gym. And they, in an effort to change the shape of their hips, do not leave the simulator, spend a lot of time doing the exercise, in the hope that it "removes excess", "tightens something," etc. What is it about? Mixing the legs in the simulator. Many women are sure that these exercises will help them get rid of fat, make their legs slim, and buttocks elastic. Is it so? Let's get it right.
Leg reduction in the simulator
The popularity of the simulator for converting legs is primarily due to the fact that the leg area is aesthetically important for many. Both women and men are not indifferent to it. Everyone wants to have taut legs, without signs of “jelly” in this area. The driving machine - a simulator for reducing the legs - is aimed at strengthening the corresponding muscles of the thigh :
- comb;
- leading - large, short, long.
Additionally, there is a lift of the tailor and muscles of the ileo-tibial tract.
Adductors are a complex of the deep muscles of the groin and inner thigh. It is quite difficult to find them, nevertheless, these muscles work daily: when climbing stairs, uphill, or standing up. The adductors are involved in everyday life slightly and are weak. That is why they need to be trained.
The reduction of legs in the simulator is aimed at strengthening the adductor muscles, but these exercises will not lead to weight loss on the inside of the thigh , since these are different types of tissue - the muscles and the tissue that covers them. Even if a large amount of calories is burned during a workout on the simulator, fat reduction in the hips will not follow.
Training results. Benefits
Simulators for mixing / breeding legs are designed to work out one muscle group. In fact, the thigh (inner / outer region) works in conjunction with other parts of the body. Separately, these muscles are not involved in everyday life, so training is used as auxiliary. They are included in the main set of exercises; separately, mixing the legs in the simulator will not give any result in improving the shape of the legs. What is this simulator for then?
- strengthening the muscles of the inner surface of the hips;
- muscle tone;
- increased balance during movement;
- reduction of injuries.
Mixing the legs of the simulator, execution technique:
- Set the necessary weight on the simulator.
- Sit on the simulator and put your feet on the stands.
- The back is even, hands on the handle, the body pressed to the bench.
- Exhale - bring your legs together.
- Inhale - part legs (slowly).
Practical tips:
- If you have difficulty in doing the exercises, you can help yourself with your hands.
- Mandatory workout before exercise.
- Exercise to perform in combination with other exercises on the legs.
What will complex training give?
- Increase the overall stamina of the body.
- Strengthen the heart and blood vessels.
- They will tone the muscles.
- Increase the flexibility of tendons and joints.
- Normalize blood circulation.
- Improve metabolism.
And as a welcome consequence:
- weight loss;
- perfect body shape.
It does not make sense to visit the gym for the purpose of exercises only on the driving machine, since the exercise is effective only in complex exercises. For independent exercises on bending the legs in the simulator, a good option is the Butterfly simulator. Do-it-yourself exercises are simple and effective.
Contraindications
Exercising in a driving machine in a large volume and increasing the load can lead to spasm of the piriformis muscles. The functions of the muscles are supination and abduction of the hips. Close to them is the sciatic nerve, pinching which leads to pain in the leg. Only moderation or training with a trainer will help here.
Exercise machine expander "Butterfly"
“Butterfly” is a simulator for different muscle groups, the expander is easy to use. You can do at home. For training, no special room is required. Regular exercises will give an effective result in a short time. Working on compression, it helps to work out all muscle groups (pectoral, upper back, hips, buttocks, abs, shoulder girdle and arms) Butterfly simulator.
Exercises:
- Upper body workout. Take the expander in your hands and lift it up. Compress the Butterfly using the muscles of the shoulder girdle. Increase the load by moving your hands away from the body.
- Chest muscle training. Clamp the "Butterfly" between the forearms. To reduce elbows, squeezing and unclenching the simulator.
- Press training. Lie on the floor, bending your knees and placing your feet on the floor. Clamp one end of the simulator between the knees, the other - keep hands in front of the face. Raise your legs while squeezing the simulator. Press load.
- Hips training. Sit on a chair. Hold the machine tight between the knees. Hands are on the handle of the simulator and squeeze the expander with effort. Bending the legs in the simulator is an effective exercise for the hips. When performing, it is important to strain them.
Rules and tips for quick results
Firstly, the regularity of training. The desired effect can be achieved only if this condition is met. Those who want to have an ideal figure must also make extra efforts for a quick result.
Secondly, review nutrition and eliminate fatty foods. The main condition is to monitor the calorie content of the dishes and the portion size. Calculate the daily diet: an average of 1100-1200 Kcal. Include diet smoothies and herbal tea. They will help reduce hunger. Limit salt intake and use fat-burning spices for cooking: cinnamon, turmeric, pepper, etc.
Thirdly, devote at least half an hour to training daily. You can do it several times a day, evenly distributing this time, performing 2-3 exercises.
Conclusion
Exercises on the leading simulators are effective for losing weight or improving the shape of the legs only with complex exercises. They will tone and strengthen the muscles of the hips. In addition, improving well-being, as a rule, leads to increased self-esteem and self-confidence.