“Cardio” activity to promote fat loss
In order to improve your thighs, you have to do a “cardio” activity that requires a lot of energy and consumes a large number of calories. The fat stored in the body will be eliminated, especially in the thighs and hips. The “cardio” activity requires the involvement of the thighs and gluteal muscles, which are among the largest muscles in the human body and involve high energy expenditure during their activation.
Among the classic “cardio” activities, jogging is the one that allows you to burn the most calories within an hour, about 450-500 calories at an average pace. Swimming is also a great activity to incorporate into your weekly exercise routine, as it will work all the muscles in your body and your joints will be less stressed in the water. The goal of “Cardio” sessions is to increase energy expenditure to get rid of stored body fat. It is best to do this “cardio” activity for about an hour, twice a week.
Practice training sessions in the form of HIIT
HIIT (High Intensity Interval Training) is also a very good way to consume the maximum calories in the least amount of time. The most well-known form of HIIT is Tabata. For 4 minutes, alternate 20 seconds of intense effort and 10 seconds of rest. It is possible to choose 8 different exercises to do Tabata or do the same exercise. It is essential to choose multi-joint movements such as squatting, jumping or burpees to consume the most calories in the least amount of time and eliminate stored body fat.
It is also possible to do 30/30 training sessions – with 30 seconds of intense effort and 30 seconds of recovery – or 35/25, 40/20 … The ideal would be to do HIIT sessions lasting 25-30 minutes to work out With high density and more easily get rid of stored fat in the body. Multi-joint exercises or a combination of sprints and multi-joint exercises are always preferred if the session is conducted outside.
4 exercises to tighten the thighs
The squat is the primary exercise when it comes to strengthening the thighs. It’s part of a multi-joint workout and allows you to work your quads, hamstrings, and glutes at the same time. There are different variations of this exercise – such as sumo squats – to more or less target the inner thighs. It is important to keep your heels firmly on the ground throughout the movement and to finish the hip extension well to engage the rear as much as possible.
-> Do 4 sets of 15 squats.
The lunge is also a multi-joint exercise that engages all of the quadriceps and gluteal muscles. You have to take a big step forward and put your knee on the floor. Remember to tighten your abdominal muscles well as you perform the exercise. Various variations exist – such as back lunges or skater step – to target more or less the glutes in addition to the thighs.
-> Do 4 sets of 12 alternating front lunges.
Exercise steps on a chair or box
The step up exercise is an exercise to strengthen the thighs and also the “core” if done quickly. The ideal way is to do the climbing exercises on a chair or box about 50 cm high. Be sure to choose a solid chair and stand against a wall if necessary for balance.
-> Do 4 sets of 10 steps to the left and 10 steps to the right.
Graduated ups on the box. (Dr)
Hip exercises in particular will stimulate the glutes and hamstrings, which are the muscles in the back of the thigh.
You should try to stay supported on your heels with your toes off the ground as you perform push-ups on the thighs. You can place your feet on a chair or put a weight on your pelvis to make the exercise more difficult.
-> Do 4 sets of 15 hip presses.
Eat a healthy and balanced diet
To succeed in purifying and smoothing the thighs, you need, in addition to proper exercise, to a healthy and balanced diet. The goal will be to reduce your daily caloric intake to get rid of stored body fat and thus cleanse your thighs.
It is necessary to eat protein in sufficient quantities to maintain muscle mass as well as good fats and to try to reduce carbohydrate intake on a daily basis with a preference for foods with a low glycemic index (low GI). Protein intake should be about 1 gram per kilogram of body weight. Proteins can be of animal or vegetable origin. It is necessary to diversify the sources and give preference to organic foods.
Foods rich in good fats should be an integral part of the diet as they reduce the risk of cardiovascular disease or bad cholesterol. You should consume about 0.8 grams of fat per kilogram of body weight. Carbohydrates should be eaten in moderation. A diet rich in carbohydrates will increase the risk of developing diseases such as being overweight or morbidly obese. A moderate daily carbohydrate intake will allow the body to “use” its reserves to find its energy and thus more easily get rid of stored fat.
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