Tip 1: How to pump up the muscles of the hips

tighten the muscles of the hips form a beautiful relief.In addition to the aesthetic function pumped up muscles of the thighs add a person of physical endurance.Exercises should work on the interior, front, side and back of the thighs.For a good effect of exercise must be at least 3 times a week.
Guide
1
Stand up straight, hands on his belt.Lunged forward with his right leg, back straight, look ahead.Return to starting position.Repeat the lunge left foot.Make 15 - 20 reps on each leg.
2
Stand up straight, arms along the body position, feet shoulder width apart.Lunged to the right, move your hands in the right thigh at popruzhinte bent leg.Take original position and shift your weight to the left leg.Repeat 20 times on each side.
3
Stand up straight, lean against a wall or chair with your feet together.On the inhale pull the right leg straight back, exhale, return to starting position.Repeat the exercise 20 times with each leg.
4
Lie on your back, put his hands along the body
, lift your legs straight up.Spread the legs wide and cross them.Perform each exercise "scissors" for 3 - 5 minutes.Then imitate cycling 3 - 5 minutes.The two exercises should be performed at a very fast pace.
5
Get on your knees, put your hands shoulder width apart on the floor.Take bent at the knee right leg to the side and up.Repeat the exercise 20 times.Change legs.Take a straight leg back and pruzhinte for 2 - 3 minutes.Repeat with the other leg.
6
Excellent maintain muscle tone thighs are active sessions as running, swimming, jumping rope.Being in nature, arrange cross-country running.Stop the elevator, each rung of the ladder will give greater thigh muscles elasticity and strength.

Tip 2: How to tighten the muscles of the hips

To get slim and fit hips , you will need to work hard (to eat, to watch their way of life, do special exercises).But in the end you can get strong muscles , which make connective tissue tighter and the skin - smooth.
How to tighten the muscles of the hips
Guide
1
Take the position of lying on your side.Now lean on the forearm and lift the pelvis.Then try to lift one leg slightly by 20-25 centimeters.In this position, hold it for 10 seconds, then lower.Next should perform the same exercise, but on the other side.On each side do at least two or three reps (at the beginning of training).Over time, you can gradually increase the load.
2
Lie on your side.Put his head on the outstretched hand and the left hand on the floor in front of Abut.The leg that is on the floor, you need to bend and pick up a second (make sure that it does not bend and was straight).Slowly lift the leg, then lower.The same should be run, turned over to the other side.
3
Lie on your back, legs bent and push the abdomen.Then straighten up both feet simultaneously, then slowly return to their original position.Repeat the exercise 8-10 times necessary.
4
Now stand up straight, feet shoulder-width apart place.The feet should be turned outwards and lower abdomen to draw.Then stretch your arms forward and bend your knees to start as long as able to endure muscle tension.Note that while the back must be kept perfectly straight.Squat is completely not necessary, hips should not fall below the level of the knees.Get up as slowly as possible, fully rectified and sit down again.Exercise repeat 6-10 times (this is the optimal number).You can increase the number of repetitions, but they do not exceed more than twenty.At first you can stick to your hands for any support.
5
Again, lie on your back, bend your legs at the knees, feet move apart as much as possible and push them to the floor.Between the inside of the thighs put the ball.Then, move your feet a little closer together.The lower part of the pelvis to the floor and push the strain abdominal muscles.At the same time, slowly To reduce thigh muscles squeeze inner thigh.Keep calm smooth breath.Relax and repeat the exercise another 9 times.The maximum number of times in this case is 30.

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