you need
  • - sports uniforms;
  • - sneakers.
Guide
1
jog small crosses.This type of cardio uniformly affect all muscle groups, especially in the legs.Start with small runs of 15 minutes and gradually increase the speed to overcome the cross.Thus, you'll dry a pelvis of the leg.
2
Perform squats with a barbell.If training on mass and strength involves working with great weight and reusable repetitions, then to get rid of excess water, you need to reduce the load properly.Replace the bar about 70% of the maximum load and perform a squat 10 times, and 4 sets.This will help start the process of drying hips .
3
Do leg lifts on a special simulator.Do this exercise immediately
after squats.It is more focused on the impact on the muscles of the hips .The scheme remains the same: the smaller the goods and the average number of repetitions.Rest between sets for 1-1.5 minutes.Thus, you can burn more calories.
4
end each training good hitch.Do not forget a good stretch the muscles of legs, arms and back.Do mahi, bending, twines, polushpagaty.All this will prepare the muscles for subsequent loading and protect them from injury.
5
Eat more natural foods and less protein.When dialing weight athletes consume about 3 grams of protein per 1 kg personal weight per day.Reduce the number to 1, together with that, add to the diet more fish, vegetable and fruit salads, fiber and cereals.Consume less of cereals, cooked meat and beans.
6
Reduce consumption of water.Typically, an athlete should drink at least 1.5-2 liters of clean water per day.Therefore, subtract your personal rate of 500 ml and consume exactly that amount.Excess moisture can result in folds of fat in the hips .
7
Walk in bath and swimming pool once at the end of the week.Water treatments are also great help to solve the problem of large thighs .In the steam room you can lose about 1-2 kg, and then swim in the pool is good for muscle recovery.It will be a good addition to the training process.