Fat
on the sides of the knees is far away from the vital organs, which
makes it harmless from a health perspective. The problem sets in when
you wear shorts or outfits that reveal this adipose tissue.
Instant
feelings of self-consciousness have a tendency to crop up in this
case, which can leave you frustrated. Losing this fat is not
complicated, but you do need to have discipline.
While it's not
possible to spot reduce, a solid workout plan coupled with dietary
changes allows you to burn excess fat from all over your body. Toning
and tightening the muscles found near the knees will give you a
leaner look as you lose weight.
Step 1
Exercise
at low to moderate intensity for 30 or more minutes, five days a
week, to burn fat in the knees and body.
This intensity level
encourages your body to burn fat rather than just carbohydrates.
You
will know you are at low to moderate intensity when you reach 50 to
70 percent of your maximum heart rate or when you can talk without
much effort while exercising.
Do any cardiovascular exercise that you
enjoy such as brisk walking, jumping rope or jogging on a treadmill.
Step 2
Restrict
your intake of calorie-dense beverages. Soda, beer, wine, slushies,
sweetened teas and processed fruit punch all have a high amount of
calories that often get overlooked when weight loss is an issue.
Replace all of these drinks with water and diet beverages to further
promote fat loss on the sides of your knees.
Step 3
Weight
train or use your body weight to strengthen the muscles around the
knees such as the hamstrings and quadriceps.
Although this won’t
technically burn knee fat, it will help improve their appearance.
Exercises that target the knee area include single leg squats, leg
presses and dumbbell side lunges.
Or do the stiff-legged barbell
deadlift by holding a barbell or set of dumbbells in your hands,
bending your knees and lowering the weight toward your feet.
Return
to the starting position and repeat for a total of 12 to 15
repetitions. Do another set if possible.
An example of targeted strengthening exercises that can help tone your legs while consistent aerobic exercise can help fight fat on all areas of your body.
Lunges
To
perform a lunge, grasp a dumbbell in each hand to increase muscular
strength in your legs. While in a shoulder-width stance, straighten
your back, tighten your abs and face forward.
Step about 2
feet forward with one foot, and bend both knees until your legs form
a 90-degree angle. Don't allow your hind knee to touch the floor, or
your front knee to go out farther than your toes.
Hold this position
for one count and return to the original position. Repeat the lunge
with your other leg. Perform 10 lunges with each foot for three total
sets.
Squats
Stand
with your feet hip-width apart with your back straight and your
abdominal muscles tight. Looking forward, bend at your knees and
force your buttocks out behind you.
Continue squatting until your
thighs are almost parallel to the ground. Hold this position for one
count before returning to your original position.
To create an
advanced version of this exercise, hold a barbell behind your head
and rest it on your shoulders or hold a dumbbell in each hand at
shoulder height. Perform three sets of 10 repetitions.
Leg Extensions
Perform
leg extensions on a leg extension machine at a local fitness facility
or perform this exercise with a dumbbell at home.
To perform a
dumbbell leg extension, sit on the edge of a chair with your knees
bent, back straight and abdominal muscles tight. Hold the dumbbell
between your feet with a firm grip.
Slowly raise your bent knees
straight up into the air and straighten your legs out in front of
you. Slowly bend at the knees to return to the original position.
Perform three sets of 10 repetitions of this exercise.
çankırı
ReplyDeleteelazığ
antep
ağrı
van
HVWOW
whatsapp görüntülü show
ReplyDeleteücretli.show
YZQWVX
ankara parça eşya taşıma
ReplyDeletetakipçi satın al
antalya rent a car
antalya rent a car
ankara parça eşya taşıma
S65NU
maraş evden eve nakliyat
ReplyDeletemalatya evden eve nakliyat
ağrı evden eve nakliyat
elazığ evden eve nakliyat
aydın evden eve nakliyat
JUNM
B91C2
ReplyDeleteSilivri Cam Balkon
Bitlis Lojistik
Adana Parça Eşya Taşıma
Iğdır Lojistik
Bitget Güvenilir mi
Isparta Evden Eve Nakliyat
Altındağ Fayans Ustası
Adıyaman Şehir İçi Nakliyat
Kütahya Evden Eve Nakliyat
70977
ReplyDeleteXcn Coin Hangi Borsada
Çerkezköy Televizyon Tamircisi
Eskişehir Şehir İçi Nakliyat
Nevşehir Lojistik
Nexa Coin Hangi Borsada
Samsun Parça Eşya Taşıma
Kırşehir Parça Eşya Taşıma
Etlik Boya Ustası
Karaman Şehir İçi Nakliyat
72491
ReplyDeleteAdana Şehirler Arası Nakliyat
Kaspa Coin Hangi Borsada
İzmir Evden Eve Nakliyat
Bitmart Güvenilir mi
Ardahan Lojistik
Hatay Parça Eşya Taşıma
Afyon Şehirler Arası Nakliyat
Tekirdağ Lojistik
Erzurum Şehirler Arası Nakliyat
B4F91
ReplyDeletetestosterone enanthate
order turinabol
Binance Güvenilir mi
buy dianabol methandienone
Amasya Evden Eve Nakliyat
Btcturk Güvenilir mi
Karabük Evden Eve Nakliyat
Ağrı Evden Eve Nakliyat
Kalıcı Makyaj
F5623
ReplyDeleteFloki Coin Hangi Borsada
Poloniex Güvenilir mi
Keçiören Boya Ustası
Karaman Şehir İçi Nakliyat
Urfa Parça Eşya Taşıma
Rize Lojistik
Flare Coin Hangi Borsada
Ankara Fayans Ustası
Jns Coin Hangi Borsada
3773A
ReplyDeletereferans kodu
6C20B
ReplyDeletechat sohbet
görüntülü sohbet sitesi
çorum ucretsiz sohbet
kayseri rastgele sohbet siteleri
nevşehir canlı görüntülü sohbet
ankara bedava sohbet uygulamaları
sesli görüntülü sohbet
kadınlarla görüntülü sohbet
mobil sesli sohbet
12141
ReplyDeleteGöksun
Kumluca
Ardanuç
Hasköy
Kızılören
Ulubey
Atakum
Suşehri
Bodrum
شركة عزل مواسير المياه ببقيق fflLTIoycr
ReplyDelete