The human body is designed so that fat reserves are deposited unevenly. Types of shapes are different. Therefore, the fact that there are people with excess volume in the area of the knees is not surprising. A similar problem can occur even among slender girls. Some consider it unsolvable. In fact, you can get rid of fat on your knees only with an integrated approach, including proper nutrition and physical exertion.
Thick knees: how to remove volumes?
Every woman, at least once a diet, knows that weight goes unevenly. First of all, arms and chest lose weight. There are so-called problem areas. To reduce their volume you need to work hard. These are usually attributed and rollers near the knees. In order to get rid of them, you need to make the right strategy.
If you have a lot of excess weight, then you should start to lose the bulk. She will go little by little from the whole body. At the end will remain the most difficult areas. Conversely, if the physique is slim, then you will have to apply point blows to fat deposits. In this case, properly designed workout will help. Of course, do not forget about the adjustment of power. If harmful foods are present in the diet of a slim woman, even the most grueling exercises will not give a good result.
With a large amount of excess weight, you should first make up the correct menu. Calculate your baseline daily calories. Do not underestimate it too much. It should be appropriate for your age and physical activity. Caloric intake per day is calculated by the formula. Weight in kilograms should be multiplied by 9.99, height in centimeters - by 6.25, age - by 4, 92. All these indicators should be added. Then 161 is subtracted from the sum. In the end, the resulting number is multiplied by the activity coefficient. For sedentary work and at medium loads, it is 1.1 and 1.4. In order to start losing weight, the resulting basic caloric intake is reduced by 10-15%. The easiest way to keep a diary in which to record a lot of food and calories. Fat from the knees with this diet will start to go away after 1-1, 5 months. Without physical exertion, the process will be quite slow.
In general, the problem of fat on the legs and knees is solved by a simple calculation of fat. This opinion is shared by the author of the book "Diet for the hips" Conley. The first changes you will notice if you reduce the amount of fat in the food to 30-40. The body will not have anything else, how to burn stocks in difficult areas. Women with a thin physique can remove thick knees without recalculating the calorie intake. The main thing - do not overeat. Greater emphasis should be placed on the quality of food and the performance of workouts. To start, remove from the diet all simple carbohydrates - sweets, sweet water, baking. Complex enter into the diet fractional. In the evening it is better not to eat such products. Pay special attention to protein foods. You can speed up the burning of rollers in additional ways:
Drink more water. It increases the metabolic rate. In addition, water removes slags from the body. After some time, you will not only start to lose weight quickly, but also notice a change in the condition of the skin.
Increase physical activity. The basis of training is a combination of strength training and cardio. It is advisable to do them weekly for 3 times of each species.
In order to speed up the process of burning rollers, train the whole body. The more muscle, the faster the fat layer disappears.
The most effective exercise for the knees
Exercises for beautiful knees should not pump the area of the rollers, and burn it. Therefore, they use cardio and power loads.
- Starting position - lying on his back. The legs are extended. Lift them up. Bend at a 90 degree angle. Pull up and return to the previous position. During the run, you should feel the heat in the area of the knees.
- If you prefer to work out in the gym, then the same exercise can be performed there. Fix the back of the bench perpendicularly. Sit up straight, leaning on it. Bend your legs at the knees. They should go beyond the horizontal bench. Lift your legs up and straighten. They should be parallel to the floor. Make 30 extensions. Relax for 1 min. Repeat - another 2-3 approaches.
- Squatting is also very good with fat on the knees. In addition, thanks to them, the gluteal muscles are worked out. Do not think that we are talking about regular school squats. It is much more efficient to use additional burdening. When squats in the hands of taking dumbbells. More prepared girls can use the barbell.
- It is important to perform the exercise correctly. Squat is like moving when we sit on a chair. The legs are bent so that the thighs are actually parallel to the floor. The first time you can do about 10 exercises. Over time, the number of approaches increases. The main thing - to monitor their condition and sensations.
There are others exercises for beautiful knees. Many of them also strengthen the buttocks, inner thigh muscles and improve stretching.
- Stand up straight. Spread your legs shoulder width apart. Turn right. Do a squat, stretching the leg and bending it at the knee. Stay in this position for 30 seconds. Rest your hands on your knee. Straighten your back. Wash your muscles. Raise a little and make a turn to the left. Also bend and stretch the leg. Hold this pose for 30 seconds. Repeat the exercise 10 times.
- Stand up straight. Legs set so that the feet are parallel to each other. Straighten your shoulders. Put your hands on your waist. Lift your right leg up, bending it at the knee. Move your foot forward as if you were pushing a ball. Repeat 5 times, without straightening your legs on weight. Return to the starting position. Repeat the same with the other leg.
- Another exercise helps to quickly train the muscles in the area of the rollers and burn fat. Get on your knees. Straighten your back. Put your hands behind your back and start to pull back. Try to reach them to the floor. You should feel your knees tighten.
Such weight training with its own weight is very good to complete cardio. At the end for 20 min. work out on a treadmill or exercise bike. So you speed up the heart rate. As a result, fat will burn faster.
In addition to exercises to reduce the amount of fat, it is desirable to use additional methods. Many are completely in vain skeptical of massage and wraps. Problem areas should be rubbed with a coarse natural washcloth while taking a shower. Also, many girls wrapped rollers film with honey. To 1 tbsp. l add 1 tbsp. l mustard The mixture is applied to the skin. Top wrapped with film. In this form, you need to lie under a blanket for 20-30 minutes. If you start to feel a strong burning sensation, then the mixture should be immediately rinsed off. Wraps can be based on different ingredients.
The problem of fat on the knees is familiar not only to full girls. From ugly rollers are not insured a woman, even with the most slender figure. The reason is simple - the features of the female body. In order to get rid of fat with excess weight is to start to lose the bulk. Accurate weight loss does not exist. For slender girls it is better to use strength exercises, which involve the knees. Everyone, without exception, should reduce the number of simple carbohydrates in the menu.