Slender and beautiful figure, of course, is the dream of every girl.
For her sake, women are ready to use a variety of methods - from classes in the gym, to the use of absurd diets and operations.
But not everyone can achieve the perfect effect.
One of the most problematic and difficult to work out zones in girls is the hips.
Even with a wasp waist and a minimal amount of fat in the body, there may still be some areas on the hips that are prone to cellulite.
And in this article we want to devote personal attention to this problem. We will tell you about all the nuances of this problem, as well as how to get rid of it.
Hip exercises at home. What is needed for training to be most effective
Training is certainly good, but it seems to us that no one will mind speeding up the process. There are several ways that you should use to get maximum efficiency.
• The most important of these rules is following a proper diet. It makes no sense that you burn fat in training, and after that again, gain it at the dinner table. If you decide to permanently get rid of the problem that is tormenting you, then gather all your will into a fist and resolutely renounce all the "blessings" of modern life. To do this, you need to give up sweet, flour and fatty foods. Alcohol and bad habits are also best eliminated.
• Correct mode. The body can focus on such a task as burning fat only if it functions correctly and without failures. But for our body there is no greater problem than lack of sleep. It lacks time for rest, which affects absolutely all internal processes. It seems that you just did not sleep a couple of extra hours, but in fact it is much more serious affects you and your body.
• Cosmetic procedures. You can support the process of losing weight with the help of massage or body wraps. On their own, they are unlikely to be able to cope with this problem, but as an addition to training and diet, they will have an amazing effect. Massage will improve muscle nutrition and the process of removing toxins from the treated area. Wraps will help eliminate excess moisture.
Hip exercises at home. Training Highlights
There are several important rules that you absolutely must follow. It is worth saying right away that in this article we will discuss only those methods that are directly related to training. If you were hoping to see here a "miraculous formula" or some kind of "unique drink" that will help you get rid of your problem in a day - then you were mistaken in the address. And by the way - such funds do not exist. Everything in this world is achieved only by the results of hard work and effort.
1. So, directly to the rules. Firstly, in order to get a good effect, training should be carried out constantly. That is, the regularity of training is in the first place. You can not work out once for several hours, and then tell yourself that you can relax for a week. Each lesson should not be too long, and should be held at least three times a week.
2. Secondly, you do not need to train for wear. Training should be short, but well-built. You can perform two exercises for several hours and not get any sense from them. Or do 5-6 exercises in 25 minutes and see the first results in a couple of weeks.
3. Different exercises have different goals. Some are aimed at getting rid of fat in the problem area, while others are aimed at gaining muscle mass in these areas. The correct program should contain a balanced ratio of both those and other exercises. But here it is important to note - weight loss exercises should be performed in a high-speed, intensive mode, and if you want to gain a little muscle mass, you should do them slowly, under control.
4. Another rule is preparation for training. It is very important to perform muscle warming before starting classes. Warming up will allow you to warm up your muscles and ligaments, and you will reduce the risk of injury during exercise. To warm up, you can perform several simple movements to stretch the muscles, as well as warm them up.
5. And finally, you need to talk about the hitch. The hitch includes prolonged stretching of the muscles that were involved in the training. This will not only accelerate muscle recovery after exercise, but also accelerate the process of withdrawal of lactic acid and other toxins. In addition, thanks to a hitch, the nutrition of muscle fibers with nutrients will be improved.
A set of exercises for the hips at home
Home workouts can have a strong effect, but even better they will prove themselves in combination with cardio workouts. In their role can be a normal run or jumping rope. Even regular walking can serve as a good shake-up for your calories if done regularly. The main condition for such training is that they must be long. No matter how fast you run, it matters how. Remember - an hour of slow running or walking is hundreds of times more effective than five minutes of the beyond sprint.
Exercise number 1 - lunges. Legs shoulder-width apart, arms on the belt, or lowered down (if you use dumbbells as additional weights). Step forward with your right foot, bending the leg at the knee so that the thigh is parallel to the floor. The knee should be in line with the heel. Then return to starting position. Exercise is best performed with 15-20 repetitions per leg, in 3-4 sets.
Exercise number 2 - cross lunges. Legs are shoulder width apart, arms on hips or down. Cross one leg back while lowering your hips. The knee behind the leg should be lowered. The shin of the front leg must be held upright. Then return to the starting position and repeat with the second leg. Do 20 reps.
Exercise number 3 - jumping. This exercise looks pretty simple, but it helps to lose weight very well in the legs, especially in the hips and calves. You can jump on one leg, in place, with a skipping rope or to the sides - there is not much difference. The main thing is to make a sufficient number of repetitions - about 20-25 per approach.
Exercise number 4 - abduction of the legs to the sides. To perform the exercise, you need to take additional support - in the form of the back of a chair, on which you need to rely. Take your straight leg to the side, and then return to its original position. Do 20 reps per leg.
Exercise number 5 - legs back. It is carried out similarly to the previous one, with the only difference being that now the straight leg should be retracted.
Exercise number 6 - lifting legs up. Get on all fours, using your elbows and knees as support. Straighten one leg, bend it at the knee, and from this position lift up. Then return it to its original position and repeat again. Do 10-15 repetitions per foot.
Exercise number 7 - squats. One of the best exercises for working out the legs. You can perform both with weights, and without it. Legs are shoulder width apart, arms extended in front of you. Sit with your back straight so your hips are parallel to the floor. In this position, hold for a few seconds, and then return to its original position.
Exercise number 8 - swing legs. Lie on your side, rest your head with your hand, put one foot on top of the other. Lift your straight leg up, and then return to its original position. 20 repetitions per leg.
In this article, we have brought you a collection of the most effective exercises for the hips that you can perform even at home. Being engaged only with the help of this program, you can achieve a noticeable effect in a couple of months. And if you follow the other recommendations given in this article, then the time you need for significant progress will significantly decrease.
