have the perfect legs” if possible. It’s all up to you to discover what kind of legs do you have to tone them at home with the right routine. Just as you read it, and the best thing about knowing your body and its shape is that you can optimize time, that is, you only need 10 minutes of exercise to achieve model legs.
Spending hours in the gym is part of the past, and we are not referring to the alternative to achieve a toned legs be the surgery. Like the abdomen, the Abdominal fat is distributed differently in leg type house.
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According to Encyclopedia Britannica, these lower extremities are made up of a basal segment (femur), an intermediate segment (tibia) and (fibula) and a distal segment (skin). Traits that can vary slightly in their form from person to person due to various conditions.
Why does fat accumulate in the legs?
there is a question genetic, hormonal and habits. Over the years it is usually inevitable to gain weight, on the other hand hormones promote the deposition of fat around the pelvis, buttocks and thighs, in the case of women.
This accumulation of fat in the legs is often advantageous, especially during pregnancy. But in other aspects it can become a problem, as is the case with lipedema.
Lipedema, according to the Virtual Health Libraryit is a disease that causes an abnormal accumulation of subcutaneous fatty tissues, mainly in the lower extremities of the body, the legs.
Types of legs and their exercises
1. Prominent leg
It is characterized by a highly developed (“full”) leg both in thighs, calves, knee and ankles. You also tend to retain fluid, so it’s important to reduce your salt intake a bit.
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Exercise
Squat: Lean your back against the wall, your knees should form a 90 degree angle. That is, your thighs are parallel to the floor and each foot at hip height. Go up and down trying to recharge the greatest effort in your abdomen. Perform for 10 minutes (3 times a day)
2. Slim leg
It is leg type is distinguished by having flat buttocks that make the whole body look straight. So it is important to incorporate an activity that allows you to shape the waist. so your image you will see more aesthetics.
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Exercise
Sumo squat: separate your feet with the toes slightly out. With your back completely straight, begin to lower yourself until your thighs are parallel to the ground. Hold for 10 minutes (3 times a day)
3. Triangle leg (wide hips and thinner legs)
In this leg type the results of the training can be seen a little more limited by a bone issue. They are beautiful! But to eliminate a possible excess of fat it is advisable to drink a lot of water and eat more healthy proteins.
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Exercises
Perform the two previous squats, adding the following element:
Bulgarian squat: To do it you need a bench or some surface to support your foot. Stand with your feet hip-width apart. Reload the instep of the left foot on the bench, then lower the hip without bending the back. Hold the pose for a few seconds to increase the tension.
These exercises are designed to carry a routine of 10 minutes a day that allows you tone your legs, depending of course on the type they belong to. It is important that you also supplement it with a high protein diet that feeds the muscle in this area.
Besides exercises above, it is important that they complement them with a physical activity, that of your preference: bike, run, weights… and a balanced diet.