Workout

How to make your knees beautiful. Nice knees. How to make your knees beautiful at home: exercises and folk remedies (masks and body wraps)

The problem of fatty deposits in the knee joints is quite specific. Fat can appear both above the knee joints and from their inside. And to remove these hated folds and influxes is not so simple. And they will help you with this.

Choosing a training strategy

How to remove fat in the knee area will depend primarily on the cause of such a nuisance. Therefore, to create beautiful legs, you will have to think about what provoked such changes. In addition to finding out the reasons, it is necessary to take into account the state of the joints, their health, the presence of chronic diseases or serious injuries when developing a program of action.

Workouts for fat knees

For those who are trying to remove fat from thick knees, while there is excess weight, and deposits around the joints are the consequences of obesity, it is worthwhile to approach serious loads on weakened and untrained joints with extreme caution. In this case, the emphasis is on cardio training, but without jumping, since with a lot of weight, any concussions harm the joints.

It should be remembered that it will not work to remove fat pointwise. Therefore, the training will be aimed at overall weight loss.

How will the training program be built in this case:

The time it takes to create beautiful knees will depend on the degree of obesity. Therefore, an overweight person will have to be patient and take on weight loss, focusing not only on training, but also on nutrition and cosmetic procedures.

Video

Video - Exercises for slender knees

Terrain shaping exercises

But the problem of thick knees is not only faced by overweight people. This is a common pathology among former athletes who, after prolonged power loads, completely stopped training. The same influxes above the knees are also found in people who have rapidly lost weight.

In this case, you will have to remove not fat, but stretched skin, and strengthen weakened muscles.. The fact is that the weak muscles that support the knee not only give the impression of sagging skin, but are also not able to fully support the joints. By strengthening them, a person takes care of both the beauty of the legs and the health of the knee joints.

More suitable dynamic and static exercises. Performing them, you can create a beautiful relief of the legs and remove fat in the knees.

It will be any kind of squats. Variations of lunges, leg swings are also good. You can combine these exercises and use weights.

Approximate set of exercises

Before loading the knees, you need to warm up. This rule applies to both sick and healthy joints. Without a warm-up, there is a high probability of injuring unprepared knees. As a warm-up, you can take steps for 2 to 3 minutes, raising your knees high.

Circular rotations in different directions are also suitable. To do this, we bend our legs slightly at the knees, into which we rest with our palms. In this position, we begin to rotate the legs first outward up to 20 times, then inward.

Now you can move on to the main part of the workout:

If the health of the knee joints allows, be sure to add jumping rope to the workout. You need to jump daily for at least 10 minutes.

At the end of any workout, do stretching exercises to avoid muscle soreness. To do this, you can, sitting on the floor, reach for any of the straightened legs. You can stand up, bend your leg back and try to pull it to the buttocks with the same hand.

The main thing is to do knee exercises regularly, and not once a month. And slender, toned and, importantly, healthy knees are provided to you.

The presence of fat deposits above the knees can spoil the figure of any woman - this applies not only to women in the body, but also to thin people - because the knee can become a problem area even for someone who is not overweight.

The reason is the lack of physical activity. Both in the first and in the second case, people are able to cope with this problem with the help of a set of necessary measures.

At the same time, it should be borne in mind that local weight loss in any one area is impossible, however, there are special exercises for losing weight on the knees at home that will help to precisely work out this particular area. Let's look at ways to resolve this issue and develop tactics that must be followed.

4 causes of knee fat

The main reasons why fat is deposited in the knee area:

Irrational nutrition. Excess in the diet of fast carbohydrates, that is, foods containing sugar. Eating fried foods that are high in fat. Overnutrition is when more calories are consumed than are expended.
Slow metabolism. With age, the metabolic processes that occur in the body proceed more slowly, so fat gradually begins to be deposited. Most often, it “attacks” the zones under the knees in front and above them, the surfaces of the hips and buttocks, which “weights” the figure and deprives it of harmony.
genetic predisposition. Simply put, the deposition of fat in the problem area, including on the knees, can be inherited from mom, aunt and grandmother. Such "family" examples are quite common. But the right exercise to strengthen the knees and a balanced diet can help in this case too. Cellulite above the knees can go away completely.
Lack of exercise, sedentary lifestyle. As a result, the consumed calories are not consumed, turning into body fat. Muscles in the absence of physical activity become flabby even in people far from old age.

A bit of anatomy

The knee is made up of muscles, bones, ligaments, tendons, and cartilage.

Muscles responsible for the knee joint:

. This muscle group produces knee extension, as well as leg flexion at the hip joint;
, consisting of three muscles, bends the leg at the knee;
- work on flexion of the knee joint and foot. The movement of the knee comes from the inclusion in the work of all these muscles.

Fat deposits accumulate around the knee joints and deprive the legs of harmony. They can be in the form of "balls" or "rollers". Also, fat can be deposited on top of all the muscles of the legs and deprive them of attractive curves.

Areas of fat deposits near the knees can only be removed with the help of exercise and calorie reduction consumed products.

With regular training and following the principles of rational nutrition, the first positive changes will be noticeable in a month. The lasting results that you aspire to will be achieved in a year. It is this period that will be needed in order for the problem areas to turn into zones that delight you! After all, the goal is not only weight loss, but also the acquisition of embossed, slender legs. And for this, it is necessary to purposefully and constantly work out the target muscle groups of the legs.

A set of 7 exercises for the knees

The training program that you create for yourself is individual, which is right for you. It will depend on your body type, general physical development, the number of extra pounds, health status and other factors.

The average number of lessons per week is three to five times. For many, a workout schedule that takes place every other day is suitable. Some of the knee exercises included in the complex can be performed every day, and some even several times a day. These exercises contribute not only to the formation of slender legs, but also to the overall improvement of the body, improve the functioning of the respiratory system, strengthen muscles and ligaments.

Important! You can not exercise after eating or in a state of fatigue. Be sure to stretch your knees before training.

1. Walking on your knees

The exercise is borrowed from Eastern practice. Another name for it is "Taoist walking". It is widely used for therapeutic and prophylactic purposes. In Eastern medicine, this practice is considered a good remedy for the treatment of vision and diseases of the internal organs. When it is performed, all the muscles responsible for the work of the knee joint are involved in full force. This exercise specifically helps to get rid of fat deposits in the thigh area as well as the outer and inner parts of the knee.

Get down on your knees. To begin with, you can put a towel folded several times under the knee joint. Then you can start walking on the carpet.
The back should be straight, the head should not be tilted. Sometimes, out of habit, doing an exercise can cause pain, so the first exercises are recommended. start with two or three steps. We start with one minute and bring the execution time to ten to fifteen minutes.

This exercise is performed every day or several times during the day.
.

According to Dr. S. M. Bubnovsky such "walking" is an excellent exercise for knees with arthrosis. Recovery occurs by stimulating the active points that are on the knee joints.

2. Exercise "Bicycle"

Performing the exercise, we work out all the muscles responsible for flexion and extension of the knee joint. The load on the knee joint itself is very mild. This exercise is considered ideal for developing the knee joints. It is included in the rehabilitation program after knee injuries.

Lie down on your back on a hard surface. Hands and feet are positioned as we like. We relax the muscles of the spine - you can slightly roll from side to side.
We find a comfortable position of the body and press the lower back to the floor. Place your hands behind your head, slightly raise your shoulders.
We bend our legs at the knees. The hips are at an acute angle relative to the floor. The load on the muscles of the lower back can be relieved by raising the legs at a right angle to the floor. We simulate riding a bicycle, alternately bending and unbending the legs at the knee. At the same time, we stretch the left elbow to the right knee, then the right elbow to the left.
For a good study of the muscles, the pace of "pedaling" should be high.

We perform ten to twelve exercises in two to three sets. We don't hold our breath we breathe freely. You can not hold your breath, as this creates a load on the cardiovascular system.

Note! This exercise can be performed several times a day, and always before going to bed - it perfectly relieves stress from tired legs and is a prevention of varicose veins.

3. Classic squats

The exercise is aimed at the muscle groups of the buttocks and hips, “sculpts” the slender shape of the legs. Perfectly allows you to drive away fat and tighten flabby knees at home. Can be performed.

We stand straight. The shoulders are slightly turned, the chin is raised. Maintain your posture throughout the exercise. Legs not wider than shoulders.
The feet are parallel to each other. Hands bent at the elbows, put on the belt.
We squat, making sure that the knees form right angle and return to the starting position.

We perform the exercise ten to twelve times in two to three approaches.

Carefully! Deeper squatting is not recommended due to the heavy load on the knee joint.

4. Jump Squats

The exercise perfectly loads the target muscles of the legs. It can be performed in several versions. Both options increase the load on the target muscles of the legs due to jumping out and due to the position of the hands. The second option gives a greater load, as it involves the muscles of the upper body. Is it possible to remove fat from the knees as quickly as possible? Follow the second option.

1 option

We stand straight. Legs wider than shoulders, toes slightly turned outward.
The feet are parallel to each other. The arms bent at the elbows are located on the chest - the palms of the hands lie on the elbows.
We squat, making sure that the knees form a right angle and, making a push with our legs, we jump out, straightening our legs at the knees.

We perform the exercise ten to twelve times, approximately two to three approaches.

Option 2
The exercise is performed in the same way as in the first version, but initially we place our hands along the body, and when jumping we throw our hands up.

Peculiarity! Exercise should be performed at a slow pace for a better load on the muscles.

5. Lunges

We work out the muscles of the buttocks, the muscle groups responsible for flexion and extension of the knee joint. How to remove fat from the inside of the knees? It is with the help of lunges!

We stand straight, legs slightly wider than shoulders.
Bend your knees a little and take a step forward.
Keeping your back straight We transfer the weight of the body to the leg set forward, and bend it at the knee at a right angle.
We linger for a few seconds at the maximum point.
Leaning on the entire foot of the forward leg, we rise and return to the starting position.

We do a lunge on the other leg. The number of exercises is ten x three repetitions.

Attention! Do not bend the knee at an acute angle, as this threatens to injure him! The knee of the straightened leg, located behind, almost touches the floor.

6. Stepping onto the platform

We load the buttocks, hips, knees. If you make friends with the step platform, you will soon admire your slender legs. The exercise is performed with dumbbells, but for starters, you can work out without weights.

We hold dumbbells on our hands down. We put the right leg on the platform at a right angle - the thigh is parallel to the floor.
We straighten the right leg and raise the left push leg to the platform.
Keeping balance we drop to the floor.
We repeat the exercises for the left leg.

The number of exercises is ten x three repetitions.

This exercise can be done in turn now for the left, then for the right foot. This option is easier, as there is an alternation of the load.

7. Jumping on the bench

Loads the buttocks, hips, allows you to achieve beautiful knees. Exercise is great for burning calories and

We select a suitable bench with a height of the side and about forty centimeters. We stand next to the bench, legs together.
We swing our arms, simultaneously push off with both legs, jump onto the bench.

The number of jumps - from ten times and more.

How to remove fat from the knees - 4 more methods

How to lose weight in the knees even more effectively? In addition to training, it is very important to adhere to other rules and recommendations:

Application of the principles of rational nutrition. Restriction in your diet of high-calorie foods. Eating low-fat varieties of fish, a variety of greens, vegetables. It is good to consume lactic acid foods daily, such as cottage cheese, kefir, fermented baked milk with a fat content of not more than 2.5%.
Salt baths. They will help improve metabolism, accelerate the burning and removal of fat. In addition, it is just a very pleasant procedure that has a relaxing and calming effect. After the bath, it is recommended to vigorously rub the fat deposits and lubricate the skin with a nourishing cream.
Massage of fat deposits. Kneading, rubbing, pinching, help improve blood circulation and lymph flow. For massage, you can use a massage mitt. After active rubbing with a mitten, you need to lubricate the skin with cream. You need to massage only the areas of fat deposits. Carefully! It is not recommended to massage the joint itself - forceful effects are contraindicated! Only light strokes can be used.
Daily active physical activity- walking, running, swimming in the pool, performing a set of physical exercises. This will help to lose extra pounds, strengthen muscles, energize the body.

It is interesting! Professor I.P. Neumyvakin has developed about the incredible which you can find on our website.

A few moves before bed

How to remove cellulite on knees yet? Before going to bed, in bed, you can perform the following simple exercises for the legs:

Lie on your back, relaxing your muscles. As you exhale, pull the socks towards you, while inhaling, relax the leg muscles. This simple exercise strengthens the muscles around the knees, improves blood circulation, promotes the alternation of “tension-relaxation” processes, thereby relieving muscle spasms and eliminating leg fatigue that has accumulated during the day.
Lying on your back, gently shake your raised legs for one minute. We do several repetitions. Exercise is the prevention of varicose veins, relieves fatigue. Helps improve blood flow and lymph flow.

Excess body weight and fat near and between the knees is not just an aesthetic issue. Each extra kilogram creates an increased load on the knee joints. In addition, it is also a risk of developing varicose veins. Your knees will become slim and healthy if you take care of them and pay attention to them!

There is a lot of information that concerns the care of hands, face and even body. As a rule, the legs in this case are left without attention. Of particular note are the knees. It is they who can often give out the age of a girl. Special exercises for the knees will correct this situation.

Knee exercises

Basic knee care

The skin of the knees is often rough and rough. The kneecaps deform with age, fat deposits form around the joints. The skin becomes dry, coarsens due to the fact that there are not enough sebaceous glands in this area of the body, which means that there is no natural protection. The knees suffer from heat, cold, sun, wind, and other harmful environmental influences. The top layer of the skin in the absence of proper care becomes literally keratinized. That is why you should never forget about your knees. Paying special attention to the care of this area, putting your legs in order, you will be young and beautiful.

To keep the youth and beauty of the knees, it is necessary to monitor the health of the legs in general. For this, great attention should be paid to the selection of shoes. It should be comfortable, made of high quality natural materials.

When there are no problems with the legs, the walk will be attractive and sexy even without high heels.

Special set of exercises

This complex includes several simple exercises that you can easily perform throughout the day, even if you are away from home.

1. Put your feet together. Bend your knees slightly. Do a forward bend. At the same time, rest your palms on your knees. Perform several rotational movements, first in one direction, then in the other direction. After that, spread your legs shoulder-width apart and repeat the exercise in this position.

2. Stand near a support, such as the back of a chair. Raise one leg straight out at a 90 degree angle. Extend and bend your knee. Turn around and repeat the exercise on the other leg. Gently return to the starting position. Repeat the exercise while standing on your toes. You will immediately feel how the load has increased. Do the exercise 10-15 times in 2-3 sets.

Legs, like the face, are an adornment of a woman and require additional care. It is a pity that nature has not endowed everyone with ideal, even, long legs that can be flaunted, but the situation can be corrected with some effort.

The knees are often too stressed and not properly cared for and can lose their attractiveness and become seriously ill. To avoid such consequences, pay more attention to your knees, try not to overload them excessively and take care of your skin. After all, the skin in these places requires special hydration and nutrition, since it does not have sebaceous glands, which means it is dry. But the subcutaneous fat that forms on the knees and hangs in the form of ugly wrinkles can only be eliminated with the help of a diet. How to make your knees beautiful? We will talk about this further.

For beautiful knees, you must have healthy legs.

Knee exercises

To improve the appearance of your knees, you need to perform certain exercises. By systematically repeating these exercises, you will become more beautiful, slimmer, improve the condition of the skin, blood vessels, and joints. What needs to be done for this?

Rotation.

Place your feet shoulder-width apart and slightly bend at the knees, rest your hands on one knee and slowly rotate them, while increasing the amplitude. Do 10 repetitions on one and the other knee in both directions. After that, put your feet together and perform circular movements with both knees, first in one, and then in the opposite direction, also 10 times.

Rotate your knees in this position

Flexion.

While lying on your back, lift and bend your legs at a right angle. Perform movements that mimic the rotation of the pedals on a bicycle, stretching as far as possible from you and pulling your legs towards you. The best knee trainer would be a regular bike or exercise bike.

Squats.

Many women underestimate this exercise, but it can improve the shape of your knees and legs in general, especially in the thighs, and also have a great effect on the joints.

Taking various positions during exercise, take a break so that there is no overstrain in the muscles

Deviations.

Get on your knees, keep your back straight, slowly tilt your torso back, while feeling the tension of the muscles above your knees. Reach the extreme point and return to the starting position. Start with 10 reps and then increase to 30 for 3 sets.

Jumping.

Stand in a straight position, jump with both feet to the sides, and jump back, landing - cross your legs. Repeat the movement, alternating in front of the walking leg.

In this position, stretch after exercise.

For ideal results, do these exercises for 15 minutes a day several times a week and you will see an improvement in the appearance and overall condition of your knees.

Cosmetics and massage

Beautiful knees are not only about exercise - your knees need additional cosmetic care and massage for better blood circulation, for skin elasticity, and in order to get rid of excess fat.

A little massage for skin tone

The most commonly used knee care products are:

Skin whitening.

To lighten darkened and rough skin, use a salt scrub. It is easy to prepare at home. To do this, mix two tablespoons of honey and salt, add castor oil - a teaspoon and rub the skin on your knees with this mixture.

You can also use kefir. Mix a few tablespoons of it with two teaspoons of cucumber juice, add a few drops of lemon juice. Rub this balm into the knees with light movements, while massaging the knee joint.

Skin softening.

To soften the skin, you can use the same kefir in combination with a wrap. To do this, you need to mix a few teaspoons of eucalyptus oil with a few tablespoons of kefir and rub this mixture into your knees, then wrap them with film or polyethylene. Leave it on for 20 minutes, then rinse with warm water. After such a compress, the skin will become smooth and tender.

Moisturizing the skin.

For such purposes, it is better to use masks on vegetable oils. Especially effective are masks made from olive and linseed oils in equal proportions with the addition of the juice of half a lemon. This mixture must be rubbed into the knees for 20 minutes, then rinsed with warm water and lubricated the skin with a fat cream.

Give shape.

In order to improve the shape of the knees and get rid of excess fat, you can use various modeling creams in combination with massage. This technique will change the shape of the knees and give the skin elasticity and firmness.

Follow these tips and your knees will stay healthy and attractive for longer.

For proper blood circulation and a uniform load on the limbs, wear high-quality comfortable shoes of a suitable size, wear heels less often to avoid problems with blood vessels (swelling, varicose veins);
If knee pain is caused by diseases of the joints and blood vessels, then you need to cleanse yourself of salts, and the following remedy will help: eat a chopped mixture of a head of garlic, a lemon, half a celery root and a teaspoon of honey on an empty stomach, a teaspoon every morning;
Eat right, avoiding excess cholesterol, salt and fat, which tend to be deposited throughout the body, including the knees, which changes their shape.

So, in order to maintain the ideal beauty of the knees, you need to take care not only of them, but also pay attention to the whole body, while eating right, playing sports, and doing constant skin care. If you do this regularly, then your legs can only be admired.

You can make your knees beautiful with the help of a set of exercises that are easy to perform at home. All you need is a step platform and a pair of dumbbells.

The knees, just like the face, can give out age and physical shape. Not every woman decides to wear a short skirt and shoes, preferring to hide the fat overhanging over her knees under her trousers.

However, the problem is easy to solve. And for this it is not at all necessary to exhaust yourself with long workouts in the gym. It is enough to devote only 15-20 minutes a day to classes, and in a month it will be possible to flaunt in a skirt and catch the admiring glances of passers-by.

ROTATION

The first and easiest exercise involves rotating the knees. Stand up straight with your heels and knees together. Slightly lean forward, clasping the area of \u200b\u200bthe knees with your palms and perform a large circle with them, first in one direction, then in the other direction. Repeat 15-20 times.

SQUATS

The best exercise for the legs, including the knees, are squats. There are several different methods for performing this exercise, but for beginners it is better to start with a half squat.

After a few days of training, you can take dumbbells in your hands or use 1.5-liter water bottles as this.

At first, it is better to train with a chair: stand up straight with your feet shoulder-width apart and holding dumbbells or bottles in your arms extended down. Raising your hands and placing them in front of you, lean forward a little and lower yourself into a squat until the buttocks lightly touch the chair. Return to starting position and do 3 sets of 10-13 reps.

BENDING

Stand near a wall or some other support and raise your leg up so that it makes a right angle with the floor level. Perform 15-25 knee flexions. Repeat the exercise for the other leg. Now try to do it while standing on your toes. In this case, it is recommended to raise the leg not only forward, but also to the side and back.

BACK BACK

Get on your knees, keeping your back straight. On the count of “one”, slowly tilt the body back, feeling the stretch of the muscles above the knees. Having reached the most extreme point, when it will no longer be possible to maintain balance, return to the starting position. For beginners, perform only 10 repetitions, gradually increasing their number to 30 and performing in three sets.

PLIE

Exercise "Plie" gives a good load on the inner thigh. To perform it, you need to stand up straight, putting your feet wider than your shoulders, pointing your toes to the sides, and placing your hands on your belt. Without bending your back, squat until your thighs are parallel to the floor. Now rise slightly and return to the bottom point again. Perform 3 sets of 15-20 times.

STEP PLATFORM EXERCISE

To perform this exercise, you will need a step platform or some other elevation. Putting your right foot on it, leave your left foot on the floor, tearing your heel off the floor. Keep arms extended along the body. On the count of “one”, stretching them forward, sit down in a semi-squat and completely transfer the weight of the body to the right straightened leg, as when walking on stairs. Tear off the left from the floor, straightening the body. Repeat the exercise 15 times for each leg. After resting, perform two more sets of 15 times.