- - mat
- - gymnastic ball;
- - Rod;
- - dumbbells or bottles with sand.
To successfully fight against excess fat in the hips x, should eat only healthy food.You do not need to count every calorie eaten, include in the diet foods rich in nutrients.These may include fruits, vegetables, lean meats, low fat dairy products.Avoid alcohol, carbonated drinks, canned food, cakes and cookies.Eat small portions (about your fist), but often.This will help keep the metabolism throughout the day on a high level and stabilize blood glucose levels.
classical exercises to reduce thighs - squats, they will help remove excess fat and will make more slender legs.Stretch your arms forward, feet shoulder width apart, put your feet parallel to each ot
her.Start slowly squat pelvis pull back, if you want to sit in the stands behind the chair.Knees must remain on feet, wake up and go.Hold at the bottom for a few seconds and slowly return to the starting position, straining the muscles of the abdomen and buttocks.Repeat twenty times in the two approaches.
lay on the floor gym mat and lie down on the floor.Bend your knees and make way to the floor, arms extended along the body.Slowly lift your hips above the floor, leaning at this point on the feet and shoulders.When performing exercises squeeze as much as possible the gluteal muscles, pause for a few seconds at the top and slowly descend.Repeat the exercise fifteen to twenty times in the two approaches.To increase the load can be clamped between his knees a small gym ball.
best exercise for weight loss thighs - squats (or stamp on it).Hold the neck of the bar slightly wider than shoulder width grip and straighten (neck must lie on the trapezius muscle).Stand with your feet shoulder width apart and slightly dilute socks in hand, the weight of the barbell must be distributed equally on both legs.Breathe in, hold your breath and slowly lower down.Knees bent and slightly pushed forward, move your buttocks back and down.Back bend over backwards body slightly tilted forward, look straight.When thighs parallel to the floor will , tighten thigh muscles and rise up, exhale when lifting heavy segment.Do squats ten to fifteen times.
lunges forward - a great example of exercises to reduce thighs.To increase the intensity of this exercise, grab a small load, such as bottles with water or sand (if available - dumbbells).Feet shoulder width apart place, and lower the arms down.Right foot a big step forward, bending the knee.Keep your back straight, your hands move in front of you, left leg tends to touch the knee to the floor.Hold this position for a few seconds and return to starting position.Repeat twenty times for each leg, preferably two approaches.
Tip 2: How to quickly reduce hips
On the eve of an important event because I want to look your best.But a few extra centimeters on the hips prevents you feel stunning.However, if you make every effort possible to solve this problem in an expeditious manner in just 2-3 weeks.
Change your diet.No need to go on a strict diet.To fight fatty deposits eat healthy wholesome food - fruit, vegetables, lean meats and low-fat fish, porridge and low fat dairy products.Avoid alcohol, confectionery and bakery products, canned food and carbonated drinks.To keep the metabolism try to eat a little every 2-3 hours.Do not forget to drink at least 1.5 liters of water daily.
Walk course of anti-cellulite massage.Enroll in the lounge for spa treatments or spend house wraps, masks.Once a week, use of the sauna or bath, if there are no contraindications.
Increase aerobic exercise at least 50-60 minutes of cardio 5 times a week.Take swimming, running, walking, jumping rope or cycling.Click the interval training mode - this is the best way to reduce the volume in a short time.For example, alternate 2-minute walk from the 2 minutes of running at full speed.For optimal fat burning takes about half an hour of lessons.
included in the program of training exercises for muscle development thighs and buttocks.Repeat each movement 8-10 times in 2-3 sets.
Stand with your feet shoulder-width apart place.Take a wide step right foot forward and lowered so that the left knee almost touched the floor.Hip and thigh of the right leg should form a right angle.Then, with an effort to return to the starting position and repeat with the left foot.Such alternate attacks affect all major muscle groups of the legs.
Arrange the legs as much as possible, keep your back straight, knees and feet expand to 45 degrees, keep your hands on your hips.Do sit-ups for as low as far as you can.
Lie on your back, bend your knees, pull your hands at your sides.Feet and hands should rest on the floor.Place a folded towel between your knees.Thigh lift.Squeeze your knees, straining the inside of the thighs .
- How to reduce hips
- how to reduce thighs
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