Exercises to Lose Legs
Usually when we refer to leg training, we seek to achieve maximum volume. This is the goal of many regulars train, but nonetheless, there are those who seek other training benefits, and according to their motivations, needs to reduce or thin legs. Not everyone has the same goal …
- 1 Thin but strong legs
- 2 Calories
- 3 Exercises and muscle fiber types
- 4 Plyometrics
- 5 Top Weight Loss Exercises Legs and Fat Burning
Thin but strong legs
When we discussed the term thin legs, not to be confused with an appearance somewhat “puny”, but rather the opposite, reducing the volume it is not related to a worse appearance. In it we can, and we`re going to get better our ways (“tone”) with emphasis on reducing the accumulated fat. However, we know that fat loss is generally, not localized, but even so, through a series of exercise can get stronger legs!
Obviously, if our intention is to slim legs, it is important to maintain controlled calorie intake. In this regard, the profile of the diet should be slightly hypo caloric (calorie deficit), while avoiding prolonging the deficit, making periodic controlled loads. Keep protein above our normal level, reducing carbohydrates, fats and upload something, it would be a good choice, but if you have no knowledge, better than you supervise a professional.
Exercises and muscle fiber types
In this regard, we will mention the type of fiber that we intend to activate in order to consume more calories, and origin. Each in proportion works with an energy substrate motivated by exercise intensity
Thus, within the muscle fiber type, there are 3 types:
|Fiber Type||Energy metabolism||characteristics|
|I or oxidative fibers||greases||High resistance Effort (hours); Long-term activities and low intensity (walking, running or cycling at an easy pace …)|
|IIA fibers or oxidative glycolytic||Fats and glucose||Media Resistance Effort (minutes); Media activities Duration and intensity (running at a moderate pace …)|
|IIB fibers or glycolytic||phosphagens||Low stress resistance (a few seconds); Explosion activities or Power (sprint, Olympic movement …)|
The Exercises Plyometrics are made very fast movements, where there is a rapid stretching or muscle load followed by a sharp contraction. Examples: jumping rope, vertical jump, Burpee with box jump … That is, train the IIB fibers. The benefits of plyometric training are very noticeable, such as:
- Burn calories : because oxygen debt that induce even once the session
- Power and speed : we can transfer any type of sport
- Fun : they are exercises that move away from conventional training and often very entertaining, also you can have the feeling of performing exercises like professional athletes
Let`s make a combination of exercises where these characteristics of physiological behavior of our muscles keep in mind, to extrapolate and get maximize our goal. And in this case, alternating exercises with exercises fatigue explosion.
Top Weight Loss Exercises Legs and Fat Burning
Who has not jumped rope ever, especially after seeing Rocky … Today combos have evolved to find related to “ultra-speed” in disciplines like CrossFit, where they often perform the “Double Under terms “or what would” jump rope passing twice in each jump rope. ” Choose the option you prefer, the fact is that jump rope is a complete exercise that brings together factors to enhance coordination, muscular work, and high calorie burning.
How and when : I like this exercise as a warm up to a strength training or even to rapidly increase the beats before heading out to perform an aerobic activity. On the other hand, we can make jumping series one minute, one minute resting (simple jumps), or 30 “On – 30” Off the case of DU, up to a total effective 15-20 minutes. Another way is by TABATA method, ie, eight rounds of 20 “effective work and 10 `rest. With this procedure, put the clock in 20min countdown. And we started at 3, 2, 1 … .
Stride with Salto
Also, it is known as “Split Jump Lunge”. As to gradually increase the speed, the fun also grows … It is very important that this combination of stride to jump, mastered the art to reduce the risk of injury (bending an ankle, bad knee motion), therefore, the start is recommended to go slowly, there will be time to apply more pace. It is certainly one of the exercises that will bring up the ppm in a few seconds.
How and when this leg work can be complementary to the force, and even be a potent activation exercise, which would perform 3 sets 15-20 jumps (alternating). Another powerful “use” is within a metabolic circuit (or within the CrossFit WOD jargon)
Jump to Cajon
Hops drawer are the most prescient example of plyometric exercise: you need to overcome the force of gravity to achieve (jump) to a platform (or obstacle), not having time to repent in the middle of the year (when you`re flying), by what needs to be fairly decided. One of the main drawbacks of this exercise is precisely overestimated, and more being in fatigue or having already made several repetitions, otherwise it will be your warm those that suffer; (
How and when : we can treat as part of our training routine at the end and perform a metabolic circuit. Just avoid the previous year involving the lower body. In each pass through this “station” will add between 10-15 repetitions. Adjust the height to your level
Burpees on Barra
See the word Burpee in training usually leaves no one indifferent. Well, when combined with another element, that is when they can set off alarms. If you do not know, I recommend that you work bur pees in isolation until they can “overpower” (although in the end they will always dominate you …). This exercise is jumping a bar or other element that we have and have a similar height (kettle bell, pivot … or even jumping rowing machine: O). We can skip the front or side bar (from my experience, this I like more …)
How and When: at the end of strength training. Really we can serve anything that establish a height, but for convenience, the bar with an approximate discs used in weightlifting diameter would be sufficient. Perform 5 sets of 10 jumps with a break of 60 ”
Now we turn to an exercise to run, but possibly reminds us of our childhood (well some @ will be played …) is basically sprinted leg, touching, and sprint back. It is also common to perform a performance test or opposition using this method. Still, it is an excellent exercise as “cardio” high intensity, and it is to our goal.
How and when : although we can define the distance we want, and so even within the same practice gym (provided we have “free rein”), my recommendation is to do it outside (“outdoor”). Thus, we can put some indications in several meters: 5, 10, 15 and 20 meters. Then the exercise will always go from the starting point (0 meters) to the first (5 meters) off the ground, and sprinting back to 0 meters. Here we return to the floor and sprinting to the second mark (10 meters), touch and sprinting back to the start … Perform 10 sets of this sequence (up to 20 meters) with a break of 60-90 ”
Combined exercises and Carrera Explosion
They have the particularized produce a high post combustion effect (COPD) because we rely on producing a preload fibers to explode in a final sprint. This reminds interval training high intensity (HIIT), and I assure you that each of the series that you realize, I leave you breathless, requiring extra time off to cover the following successfully.
I leave from lower to higher demand for despatches ye according to your preferences! (Video refers to the first year since we all know what a sprint …)
Walking strides + Sprint
How and When : perfect for after running a batch of 20-30 minutes at an easy pace, and finish with a shake of our system. We can perform 5 sets of 10 lunges (alternating) followed by a 30 meters sprint
Tuck jumps + Sprint
How and when : As part of a metabolic circuit in an “outdoor” training. Perform 3 blocks: each composed of 3 sets of 12 jumps followed by a sprint 20 “; return walking start point and repeat to complete the 3 series, then a break of 3 minutes
Burpees + Sprint
How and when : As part of a metabolic circuit in an “outdoor” training. Burpees are so loved as hated, and if you want to check what your reaction I encourage you to do this training tomorrow:
Use the EMOM (complete the minute, leaving off what is lacking up-to-the-minute finish). A simple example: EMOM 5min 5x Burpees -> indicates that will be 5 series (5min) each consisting of 5x Burpees. Then, we give the time trial, and perform our five burpees, being the time on up-to-the-minute rest. EMOM perform 7x 7 min Sprint Burpees + 15 meters