Reducing legs in the simulator: the technique of performing

About slender legs, every woman dreams: get rid of cellulite, gain elastic buttocks and thighs. And this is not the limit of the dreams 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 their desire to change the shape of their hips, do not deviate from the simulator, spend a lot of time doing the exercise, in the hope that it "removes excess", "pulls something up", etc. What is it about? Reduction of legs in the simulator. Many women are confident that it is these classes that will help them get rid of fat, make the legs slim, and the buttocks elastic. Is it so? Let's understand.

Reducing legs in the machine

The popularity of the simulator for the reduction of the feet, first of all, is due to the fact that the foot zone for many is aesthetically important. As for women and for men, she is not indifferent. Everybody wants to have tight legs, with no signs of "kissel" in this area. The driving machine - a machine for reducing legs - is aimed at strengthening the corresponding muscles of the thigh :

• Comb;
• Leading - large, short, long.

In addition, there is a tightening of tailors and muscles of the iliac-tibial tract.

The leading muscles are a complex of deep muscles of the groin and inner surface of the thigh. To find them is quite difficult, nevertheless these muscles work daily: when climbing a ladder, uphill or stand up. The resulting muscles in daily life are insignificant and weak. That's why they need to be trained.

Reducing the legs in the machine is aimed at strengthening the leading muscles, but this lesson will not lead to losing weight on the inner side of the thigh , since these are different types of tissue - the muscles and the tissue covering them. Even if during training on the simulator a large number of calories are burned - fat reduction in the hips will not follow.

The results of training. Benefits

Simulators for mixing / breeding the legs are designed to work out one muscle group. In fact, the thigh (inner / outer area) works in conjunction with other parts of the body. Separately, these muscles in everyday life are not involved, so training is used as ancillary. They are included in the basic complex of exercises, separately mixing legs in the simulator will not give any result in improving the shape of the legs. What is this simulator for?

• Strengthening the muscles of the inner surface of the thighs;
• Tonus of the adductor muscles;
• Increasing balance while driving;
• Reduction of injuries.

Reducing the legs of the simulator, the technique of execution:

• Install the weight on the machine.
• Sit on the trainer and put your feet on the stand.
• The back is even, hands on the handle, the body is pressed to the bench.
• Exhale - to bring the legs together.
• Inhale - legs to dissolve (slowly).

Practical tips:

• With difficulties in doing the exercise, you can help yourself with your hands.
• Mandatory warm-up before exercise.
• Exercise to perform in conjunction with other exercises on your feet.

What will complex training give?

• Increase the overall endurance of the body.
• Strengthen the heart and blood vessels.
• Will lead to muscle tone.
• Increase flexibility of tendons and joints.
• Normalize blood circulation.
• Improve metabolism.

And as a welcome consequence:

• Getting rid of excess weight;
• The ideal body shape.

To attend a gym for the purpose of exercises only on the driving machine does not make sense, since the exercise is effective only in complex trainings. For self-study on the bending of the legs in the simulator is a good option - the simulator "Butterfly". Exercises for independent training are simple and effective.

Contraindications

Employment on the leading machine in large volume and increased load can lead to spasm of pear-shaped muscles. The functions of the muscles consist in supination and hip removal. Close to them is the sciatic nerve, pinching of which leads to pain in the leg. Here only moderation or training with a coach will help.

Exerciser-expander "Butterfly"

"Butterfly" - a simulator for different muscle groups, an expander is easy to use. You can study at home. For training, no special room is required. Regular classes will give an effective result in a short time. Working on compression, facilitates the elaboration of all muscle groups (thoracic, upper back, hips, buttocks, press, shoulder girdle and arms) the "Butterfly" trainer.

Exercises:

1. Exercise the upper body. Take the expander in hand and lift it up. Squeeze the "Butterfly", using the muscles of the shoulder girdle. The load should be increased by taking the arms away from the body.
2. Exercise of the muscles of the chest. Pinch the "Butterfly" between the forearms. To reduce elbows, squeezing and unclipping the trainer.
3. Training of the press. Lie on the floor, bending your knees and putting your feet on the floor. One end of the machine is clamped between the knees, the other - to hold hands in front of the face. Raise your legs, squeezing the trainer. Load on the press.
4. Thigh training. Sit on a chair. Clamp the trainer tightly between the knees. Hands - on the arms of the simulator and with effort squeeze the expander. Bending legs in the machine is an effective exercise for the thighs. When performing, it is important to strain them.

Rules and tips for quick results

First, the regularity of training. The desired effect can be achieved only if this condition is met. Those wishing to have an ideal figure should make additional efforts for a quick result.

Secondly, revise the diet and eliminate fatty foods. The main condition is to monitor the caloric content of dishes and the size of portions. Calculate the daily diet: an average of 1100-1200 kcal. Include dietary cocktails and herbal tea in the diet. They will help reduce the feeling of hunger. Limit salt intake and use fat-burning spices for cooking: cinnamon, turmeric, pepper, etc.

Third, give daily training for at least half an hour. You can practice several times a day, evenly distributing this time, doing 2-3 exercises.

Conclusion

Exercises on the driving simulators are effective for losing weight or improving the shape of the legs only in complex occupations. Lead to tone and strengthen the muscles of the thighs. In addition, the improvement of well-being usually leads to an increase in self-esteem and self-confidence.