Ruslan Panov, expert methodologist and coordinator of the X-Fit group programs in Russia, spoke about effective exercises that will help to remove excess weight over the knees.
Local fat burning is a myth that unfortunately excites many fitness enthusiasts to this day. But do not stop the training process, because it is enough to correct it. The very work of fat burning is general, aimed at accelerating metabolism and wasting energy, but it can also be directed in the right direction.
Workouts aimed at correcting the shape of the hip above the knee joints – cardio-focused, with an emphasis on exercises to activate the leg muscles.
Expert methodologist and coordinator of the direction of group programs X-Fit in Russia
Exercise 1 – running in place.
The workout is jogging in place, lifting your hips high. It is important to keep your back straight, help your arms move, and breathe evenly. Perform the movement at a fast pace for 50-60 seconds, then move on to the next exercise without rest.
Exercise 2 – half skater.
Starting position – standing exactly on the right leg. Jump to a slope on the left leg, adding a slight rotation of the torso to the left, and jump to the original position. Without pauses at a fast pace (after setting the technique to move in a slow one), work out a one-sided approach for 60 seconds, immediately after it, switching to work with the left leg.
Exercise 3 – Lateral lunges.
From a standing position with your legs together, step to the side, immediately adding a squat. While squatting, push your pelvis hard back, to parallel with the floor, adding a slight forward bend. This movement is performed on inhalation, return to the starting position on exhalation. Then change the side of the lunge. The exercise is performed with alternating legs for 15-20 repetitions.
Exercise 4 – Cross Country.
An exercise consisting of alternating right and left lunges backward by jumping. Performing this movement, the back should be kept upright, the forward knee should be left above the heel, and the one that is behind should be moved almost until it touches the floor. Work for 60-90 seconds at a fast pace.
Exercise 5 – Jump and Jack.
The classic type of exercise is a change in a wide and narrow position of the legs by jumping. The advanced version is a squat in a wide position of the legs, and instead of the usual standing position, stand on one leg (with alternating support for each repetition). Perform all this at a fast pace for 60-90 seconds.
When choosing the speed of a workout, you need to be guided by your own level of physical fitness and health. This will make it possible not to overdo it, speed up the path to the cherished goal and maintain the motivation necessary for sports. Moreover, such a complex can be inserted into the main general developmental workouts as a warm-up or block of the main part, or it can be worked out separately if there is a 5-minute break.