How to remove fat from the inside of the hip - exercises and diets. How to remove fat with hips: Tips for effective weight loss

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Perhaps you have already done a difficult path - looted by 10, 20 or all 40 kg. Or maybe you never had excess weight, in any case, from a medical point of view. No matter. The main thing is that at the moment your figure from the ideal is separated literally a few kilograms. They are, of course, either on the stomach, or on the hips, depending on the physique. And here it is not possible to get rid of them. Why?

Doctors explain this by natural physiological causes. The female organism is inclined to accumulate some fat for the reserve. Depending on the type of your figure, this stock is arranged either in the abdomen area (type "apple"), or in the thighs (type "pear"), or in both places (type "Rectangle").

When we lose weight, regardless of the method - with the help of a diet or physical activity, the body is experiencing some stress. Stress is the loss of energy that needs to be filled. For this, the body produces hormones, in particular adrenaline, designed to release the missing energy from fat cells. The problem is that these hormones will rush to where it is easier for them. That is, where the blood circulation is better. The "apples" will be hips, and the "pears", on the contrary, the stomach. This mechanism is described in more detail in the article how to get rid of cellulite at home.

We also need to know the following. To remove fat from the abdomen and thighs you need:

provide a sufficient number of hormones taking fat from problem areas;
improve blood circulation in these places so that hormones are easy to get to them;
increase the amount of oxygen in problem areas to speed up the process of getting rid of excess fat.

We will look at all three points that will allow you to remove fat from the abdomen and hips as soon as possible. But first you need to make sure that this excess fat you really have. Surprised? In vain. According to the assurances of psychologists, women tend to exaggerate their problems and look for answers to them not where it follows.

Let's start with the hips. We all want to have the perfect proportions of the body, so we strive to get a shape of the "hourglass" type. Look at your mom, aunt, sister and other relatives. Are you the only "pear" in the family? If so, then perhaps you really need to remove excess fat on the hips. And if not, then look more intently. If your weight is normal, then it may not be in excess fat, but in the physiological structure of your body.

This is not a reason for despondency. On the contrary, you will save a lot of time and nerves, if you correctly determine the reason for discontent with your body now. Indeed, in this case, you will not spend your strength for fruitless attempts to lose weight in the hips (bones do not lose weight). Your way out of the situation is a gym. There you can increase the top of the body, which will bring you closer to the desired ideal. A sober view of ourselves and a good coach in the hall - here is your way to a perfect figure.

Now about the stomach. What belly do you think is perfect - flat, with cubes, rounded? Most men, oddly enough, give preference to a natural, rounded, small tummy. Flat cubes they do not like. Psychologists do not see anything strange in this. They say that women's roundedness is a biological signal for a man that a woman has matured to continue the kind. Therefore, such forms of strong sex are considered the most sexual. So one extra kilogram on the stomach is not a lack, it's your sexuality.

But that men really appreciate, so it's a waist. Everything is simple, or rather, it has long been calculated. If your waist is 0.7 from the thighs, then the man does not even pay attention to the repellent tummy (within reasonable limits, of course). Now look at yourself in the mirror. Maybe you need not fat from the belly to remove, but my waist to do? This will help you exercises for the waist.

If both options are not about you, and you really need to remove fat from the abdomen and hips, then let's get started.

What will remove excess fat

All exchange processes in our body are carried out with the participation of hormones of the thyroid gland, including the splitting of fats. We will not deepen the complexity of this process. It is important for us to know only that all thyroid hormones have in their composition of the iodine molecule. Therefore, that the hormones are formed in the right amount and fully fulfilled their work, it is necessary to maintain the normal level of iodine in the body.

Unfortunately, most of Russia enters the zone of iodine deficiency. It is for this reason that an iodined salt appeared on the shelves of our stores. Thus, our state carries out the prevention of diseases associated with a violation of the work of the thyroid gland. It is believed that 3 g of such a salt is replenished with iodine deficiency.

The daily dose of iodine is 150-200 μg. In 1 g of iodized salts, about 40 μg is contained, the recommended dose of salt use is not more than 5 g per day. Provided that with heat treatment, about 40% of iodine is lost, it turns out that we can get up to 120 μg of this element with such salt. For the prevention of this really enough.

But for our purposes (remove excess fat), the daily dose should be increased to the norm, that is, up to 200 μg. And this may be a simple inclusion in the diet of the sea cabbage. A total of 100 g of this product will provide the required amount of iodine. Even if you do not like this "delicacy", we treat it as a diet, according to the principle of "necessary". No one makes you eat a naval cabbage all my life, although it is very useful. But within a month, while you get rid of fat on the stomach or hips, you will have to use it.

One caution. Do not try to fill the deficiency of iodine with iodine-containing drugs. In nautical cappusion, iodine is in natural form, organic compounds are easily absorbed and not threatened by intoxication. But the medications with iodine can only be prescribed by the doctor and for this he will have good reasons. Independence in this case may result in serious health problems.

The benefits of unsaturated fatty acids for incineration of excess fat you probably have already heard. No matter how paradoxically, it does not sound, but some fats really help to split others. Australian researchers compared fat burning rate after eating in two groups of people. With the same caloric content of the food, some included saturated fats (cream), and the food of others is unsaturated fats (olive oil). The fat burning rate of the second group was higher for 5 hours after meals. Moreover, the highest speed indicator was noted in people with fat in the abdomen.

Therefore, in its diet, unsaturated fatty acids must be added. Their suppliers include vegetable oils, nuts, seeds and avocados. True, you need to follow some rules.

Diversity. The quantitative composition of fatty acids in these products is varied. So, the leader in the content of alpha-linolenic acid (omega-3) is linseed oil. Linoleic acid (Omega-6) is rich in cedar, sesame and walnuts. Oleic acid (omega-9) a lot in olive oil and avocado. For full functioning, all these acids are needed. But the balance of Omega-6 and Omega-3 is particularly important. Optimal ratio - 4: 1. In addition, linoleic acid contributes to the splitting of fat to a greater extent than alpha-linolenic.
Of course, the easiest way to get the necessary acids from oil and nuts, but it is more useful to include seeds in your diet. After all, in addition to acids, it is also a fiber that gives a feeling of satiety and improves the intestinal work. Especially relevant it becomes for those who suffer from constipation. After all, constipation is not only a violation of the body's work, it is also an extra mass that gives the volume to our stomach. Militate the seeds of flax and sesame and add them to all dishes - 1-2 tbsp. in a day.
Number. There is a diet for a flat abdomen, in which it is recommended to add unsaturated acids to each meal, at least within a month. The idea is not bad, just follow the common calorie food. After all, albeit useful, but it is still fats, and they have high calorie. It will be more correct to replace most of the saturated fats that you use unsaturated. In this case, the belly fat will be burned faster, and the new will not be able to postpone. The optimal ratio of saturated (animals) and unsaturated (vegetable) fats - 1: 2. That is, normal 30% of your diet should be fats: 10% - animals and 20% are unsaturated vegetable fats.

What will improve blood circulation and increase the amount of oxygen

Any physical exercises on any muscle group improve blood circulation in the zone of these muscles. For this reason, the physical exertion is included in all programs of weight loss. But we will not only improve blood circulation, but also add the magical power of oxygen, which will help us remove fat on the stomach and hips.

In the article Oxicez - an easy way to lose weight was given explanations, why this is possible, and how oxygen burns fat. Be sure to read this article to understand the principle of the system operation and master the basic breathing.

Here we also give a complex of the exercises themselves: 3 of them are aimed at burning fat on the abdomen, 4 - on burning fat on the hips and 1 more - common. We remind you that one acceleration training should include at least 30 approaches. Therefore, 8 shown exercises are repeated 4 times. If you intend to remove fat only from the abdomen, then perform exercises No. 1,2,4 and 6 to 8 times each. They involve all the muscles of the abdominal press.

In the case when it is necessary to remove fat only with the hips, make exercises No. 3.5.5.7 and 8 to 8 times. They work out the muscles of the region of Galifa and buttocks.

Each exercise is performed according to the following scheme:

1. Take a posture in which the necessary muscles are tightened.
2. Make a breath - 3 corresponds - exhalation - 3 doves. Repeat 4 times.
3. Relax.
4. Repeat paragraphs 1 - 3 four times.

Oxisisiz exercise complex, helping to remove fat from the abdomen and hips

1. This exercise allows you to remove fat from the bottom of the abdomen. Lying on the back, put straight hands along the body with palms down. Crighten your legs in the ankles and try to push them up, miscalculating your knees. Do not try to straighten the legs entirely, your goal is the voltage at the bottom of the abdomen. Senake? Fix this position and begin to breathe.
2. This exercise allows you to remove fat from the top of the abdomen. Source position - legs bent in her knees, hands crossed on the chest. Slowly tear the blades from the floor until the voltage in the top of the abdomen. Lock, breathe.
3. This exercise will allow remove fat from the Galife region. Lie on the side, putting his head on hand. Feet with bent knees form a straight angle with the body. Holding an equilibrium with the second hand, lift the leg without turning it out (the stop remains parallel to the floor). Voltage should have to top the thigh and buttocks. Fixed, breathe. We repeat for another leg.
4. This exercise allows you to remove fat from the sides. Lying on the back, press the feet to each other, bent and turning the knees to the sides. Reward with the right shoulder to the left knee, but only a little, until you feel in the side muscles of the belly tension. Fixed, breathe. Repeats in the other direction.
5. This exercise removes fat from the back and side surface of the hips. Relying on the hands of the floor, without flexing in the back, bend one leg and put it on the second straight leg. Now we begin to bend the straight leg, feeling how the rear surface of the hip is stretched. When the voltage becomes the maximum (with a straight back), stop and breathe. We repeat for another leg.
6. This is an integrated exercise that allows you to remove fat and with hips, and from the abdomen. Standing on all fours, knees on the width of the shoulders, connect the feet. Slowly pull the prom, sitting on the heels and lowering the top of the body down, feel the spine stretching. Stop, breathe.
7. This exercise allows you to remove fat from the back of the thigh and buttocks. Stand on your knees and elbows. Raise one leg parallel to the floor, stop looks down. If you do not feel the tension in the leg, then you threw the leg too high. The foot should be precisely parallel to the floor. Senake? Fix and breathe. Repeat for another leg.
8. And one more exercise that allows you to remove fat in the field of Halifa. Lying on the side, make sure your body is a straight line. Raise the straight leg under 45o, catch the voltage, lock and breathe. Make the same other foot on the other side.

These exercises before reaching the result must be performed daily. Then, for prophylaxis, at least 2 times a week. Before you begin classes, be sure to measure the volume of the abdomen, waist and hips. Be sure to repeat and write the measurement results every week. After all, the best stimulus is a visible result.

An interesting fact, at the University of Minnesota, they found out that people who are sitting on a diet and weighed every day, lose weight in weight by 1.5 kg more than those who are weighed only once a week. Every day - it is, of course, too, and the scales are not the main indicator. But it is necessary to measure their volumes during occupations. What could be more pleasant for a female look than decreasing numbers every week? You will not find better incentive to continue classes.

Alena Petrov
Women's legs.ru.

The problem of fat on the stomach and hips for most women is really pressing. This is a special property of a female organism - accumulate fat in these areas. Early, high-speed weight loss programs and the strictest diet will help you achieve the ideal, but do not think that the result will delight you for a long time. As soon as you throw your strict chart, destroyed by blood and then kilograms will immediately return back.

How to remove fat with hips and abdomen?

The best strategy will be a stepped nutrition plan and training, in order to really toning the muscles and pull the hips and tummy.

Zonal burning fat

Among people who are actively struggling with overweight and the volume, the false belief is that fat in the body can be burned zone using exercises for certain parts of the body. So, according to the American Sports Association (American Council On Exercise), fat in one body area is not burned. The only thing you can really achieve is a zone form adjustment and tightness.

Calories

The main method of any weight loss is to burn calories more than you consume. This will create a calorie deficit that your body will continue to pull out of your body fat. To burn the pound of fat, it is necessary to burn 3,500 kcal. If you burn exactly as much as you consume, then you can cut 500 kcal per day and lose the pound of fat for the week. The remaining calories can be burned using exercises. Mayo Clinic recommends losing no more than 2 pounds per week.

Diet

Eat healthy food, which includes lean meat, whole grains, a lot of fresh fruits, vegetables and low-fat dairy products. Eat nuts, eggs, fish and beans, avoiding products with a high content of saturated fats, modified fats, cholesterol, salt, sugar and additional additives. This will help guaranteed to supply your body with protein and other nutrients to strengthen and further preserve muscle mass.

Cardio

The best exercises for weight loss - Cardio exercises. They stimulate the cardiovascular system. Running and bike are breeding heart and lungs, tone the muscles of legs, hips and buttocks. In addition to this all, these exercises burn hundreds of calories per hour. The American Sports Association recommends Cardio from moderate to high intensity for 45 minutes, five to six days a week. So really begin to lose weight. If you are just starting to train, then it is necessary to start slowly and gradually, while no harmony increases the duration and intensity of classes.

Power workouts to quickly remove fat from the abdomen and hips

Work on the muscles of the press and hips will not help you burn more calories than Cardio exercises. Their benefits are that they tone the muscles and give our body attractive outlines. Any kinds of twisting are suitable for pumping the muscles of the press, while the muscles of the thighs will work and foot lifts will work. Do using extra weight or without it, twice a week - after all, muscles need rest and restoration. Pay each exercise of 8-12 repetitions. Each week, build ups to two or even three training.

Based on:

Fast way to get rid of fat on hips and stomach

The issue of weight loss is constantly worried about many people, and most often women. With certain efforts, the total weight can be successfully reset, but from fat accumulated on the hips and stomach, it is not easy to get rid of. Proper nutrition and performance of physical exercises - this is what you need to solve this task.

Instruction

One of the most efficient and useful exercises to remove excess fat with belly and hipsAccording to many coaches, are squats. Performing them correctly, you involve a large number of muscles. Satures increase muscle mass, accelerate the metabolism in the body. Attention! - They are performed only after healing exercises for muscles. hips and belly. It is necessary to make them daily, and the quantity depends on your age, and here it will be the most reasonable to consult with a professional coach.

Extra kilograms, unfortunately, the most difficult

belly and

hips , so on. These are the most impressive parts of the body. So, physical exertion must be directed to these problem areas. Make it easier to reduce the volume

belly and

hips In the fitness club under the guidance of an experienced trainer. Sign up in the fitness club.

Wraps are one of the effective ways of external impact to solve this problem. It is necessary to take a bag of blue or white clay, cinnamon and citrus essential oil. In the glass jar, pour the contents of the bag, add eight (you can slightly more) the oil and cinnamon. To bring the mixture consistency to the state of sour cream, it is necessary to add water to it. Apply prepared

on the zones exciting you

belly and

hips , then wrap their film, put on warm pants and about an hour do homework, constantly being in motion. Then take the contrast shower. You can use anti-cellulite creams. Massage of problem areas will accelerate fat burning, because It increases blood circulation in the area

belly and

hips .

You can solve this problem of excess fat

on stomach

by proper nutrition. But for this, all the harmful products must be replaced with vegetables and fruits. Using a diet aimed at reducing volume

belly and

hips , Use legumes, cereals, low-fat veal, meat chickens. Dairy products with such a diet must be low-fat, and juices - freshly squeezed. With diet, it is important to take into account the amount of water that drinks you. It is necessary to drink three liters daily, and this volume does not include juices, tea, coffee.

Success can be achieved if you combine active physical exercises with a diet, visiting a sauna,

pool

Massage

wrapping

Walking outdoors. Then

belly and slender hips are guaranteed.

Sources:

how to quickly remove the belly and lyask tips

One of the main conditions of losing weight is systematic gymnastics. The proposed exercises for the problem zone are desirable to do at least three times a week, and if it is possible to better do every day.

Instruction

Take the starting position on

Perform moves

As if you eat

by cycling

muscles hips

Muscles of the legs should be extremely relaxed

exercises

perform a fast pace. Start a lesson with 50 movements. Gradually increase the pace, bringing the number of movements up to 150. Two times in the process are resting.

Source position Take

same as in the first exercise. Lying on the back, lift the legs under straight angle, knees slightly bend, muscles absolutely relax. In this position, cross your left foot with the right, right with the left. Exercise performed in a fast pace about 150 times.

Source position: Stand left

to the back of the chair, as close as possible. Hold on the back of your left hand, it will make a little easy exercise. Start performing strong maugh right foot forward, up, left. Repeat the exercise about 10 times. Change the position, turn other sideways. Repeat exactly

mahi only with left foot. Do not forget about the right breath. Try to download the muscles as much as possible, make the mahi leg more active and as wide as possible, do not be lazy.

Right position: Sitting on the floor, bend your legs in the knees and lift the feet as close as possible to the thighs. Close the palms on the floor behind the floor. In this position, slowly tighten the knees to the left and right, trying to touch the floor. Repeat exercise 10-20 times.

Right position: Sitting on the floor, palm hold around the hips, lay legs at right angles in relation to the body. Try to keep the muscles

in suspense. Tighter on your back without changing the position of the legs. Then return to the starting position. Run as well as do not exercise about 15-20 times.

How to remove excess with hips and belly

Beautiful and slender figure - the dream of every woman, only to fight for the desired ideals is ready not every. If there is a desire and confidence that there is enough patience and perseverance in achieving the goal that they are ready to adhere to and strictly observe a number of rules, through day a day, pay attention to physical exercises and proper nutrition, then the article is written for you. How to start to clean the hips?

First, measure the volume of the hips of each leg separately, choose a wide place. Write down in a notepad, diary or notebook. Record better in the table: date, volume of hips left and right leg. Similar measurements will have to take off every week. Many will say: "Why is all this?". The first losses in the thighs are not visible, but the centimeter will "see." Stimulus will move forward to the target target, the mood will noticeably improve!

Monday morning start with bodiflex for hips. It will help to eliminate problem areas, make a slim and tightened. Ideally master the full complex. Minimum daily execution of three exercises: "Seico", "Boat", "Pretzelk". Bodiflex helps burn fats and lose weight in the right places.

Exercise "Seico"

Helps tighten the muscles on the hips.

Source position - knees stand on the floor.
Bending elbows, leaning in the floor, we take the right leg to the side at right angles, while the feet on the floor.
Being in this position, to breathe in and delay the breath, pulling the abdominal muscles and go to the initial posture.
Having exhaled, pull out the leg pulled to the level of the hip and pull forward, towards the head.
The leg remains straight, the foot sock does not need to pull.
In this position, it is once again delayed breathing for 8 seconds.

Video exercises at home

Pulls out the inner surface of the hip.

The initial position is to sit on the floor, without taking the heels from the floor.
Pull the socks of the feet on yourself and dilute on the sides. Then lean your hands on the floor, hold the torso on straight hands.
In this position, do inhale and delay your breath.
With the exhalation of the hands to translate forward, bent in the waist, put the hands to put in front of you, to progress without taking palm from the floor.
It will feel stretching the surface of the thighs. In this posture to stay for 8 seconds and give muscles to relax.

Repeat 3 times.

Pull the outdoor part of the hips and remove the sides.

The initial position is to sit on the floor, bending the legs in the lap so that the left knee turns out to be on top of the right, straighten the right leg.
Put the left hand behind the back, right-knee. Make a breath and draw the stomach, delaying breathing. Exhaust, change the situation.
We carry body weight on the left hand. Right attract the left knee. Body body deploy to the left, look back.
Sensing muscles stretching. In this position to last 8 seconds and relax.

Repeat the exercise 3 times in each direction.

Video training

In the first week, dinner is transferred an hour earlier. If the habit of dinner at 22 o'clock, transfer by 21 hours. Ideally, dinner no later than 18 hours. Fans of night snacks will have much more complicated.

This is the first week to reduce hip. On Monday, we remove the measurements and enter the table. If you notice the changes, continue the exercises. If the result is invisible or wants to accelerate, add an evening procedure from the second week.

Bodiflex for the thighs remains, dinner is postponed an hour earlier. If you managed to reach 18 hours, do not transfer for an hour. In the evening, add another procedure: rubbing the skin with a special dry brush and foot massage. Dry rubbing is considered anti-cellulite.

Trituration

Start with your fingers and hands. This is done as time and desire.
After rubbing the hands, go to the feet. For convenience, you can put the edge of the bath. The rubbing of the foot and fingers is carried out across. Then, the soles and the ankle joints are rubbed with circular movements, gradually moving to the shin.
When rubbing, try to pressed as much as possible on the brush. Moves are long, starting from the ankle and to the knees, on the shin. Repeat 15 times.
After the transition to the buttocks and hips. The same exercises should be done with the other foot.

Gradually learn how to determine the most problematic places on the body, and cellulite will pass. Do not hope that everything will happen quickly, sometimes you have to wait months. If you want to get rid of extra centimeters on hips and stomach, such exercises should become the norm.

After dry rubbing, take a shower or bath, then send a samorease 15 minutes. On Monday, we again measure the parameters and enter in the notebook. All the procedures performed are possible after the consultation of the doctor. It all depends on the characteristics of the body and a number of diseases.

Video how to remove ears on hips

Former procedures are saved. Add hot wrapping 1 time every 3 days, only 10 procedures. Many consider the best wrapping material - algae that are sold in a pharmacy. No less effective honey with vinegar.

In the evening, after dry rubbing, take a shower, then proceed to wrapping. If we decided to spend the wrapping by algae, it is pre-soaked them with hot water for 15 minutes, just not boiling water. Then apply on the hips and wrap the food film. 30 minutes passed under a warm blanket, remove the film and rinse the thigh with warm water. After the procedure, spend my self-massage.

To improve the shape and remove more superfluous from the hips, you will need a lot of effort. Exercises can be reduced to no, if you do not rebuild meals. And about pork will have to forget. What products to pay special attention?

Vegetables. Pepper sweet and sharp. It is believed that pepper yellow and orange flowers are most useful. Cabbage fresh, sauer, broccoli. Remember, fresh cabbage in large quantities causes meteorism.
Fruits. Kiwi burns fats, as an avocado, apples, pears. Many pectin and fiber, which contributes to the normalization of the intestinal work, the conclusion from the body of poor cholesterol, fats.
Nuts. Almonds, peanuts, walnut. Contain vegetable protein, potassium, calcium, iodine, magnesium. Eat 5-8 pieces every day. This will help to cope with fatigue and depression, normalizes carbon exchange, muscular system.
Ceres. Oatmeal (Hercules), rice, buckwheat. Buckwheat is a source of slow carbohydrates, there is a low fat content, a lot of iron. Buckwheat can simulate the body, increasing muscle mass. Oatmeal is rich in phosphorus, calcium and fiber, which is good for bone tissue. Rice is the source of carbohydrates, fiber, magnesium. It does not delay the incoming fluid in the body, recommended for diets.
A fish. The most valuable omega-3 fatty acids, vitamins A and D. Polyunsaturated fatty acids allow you to fight cholesterol, contribute to the normalization of the brain, cardiovascular system. Fish is better to cook for a couple or boil.
Low-fat cheeses. The most valuable dairy product containing vitamins and amino acids. Recommend the cheese, ricotta, mozzarella, solid grade cheeses. Pay attention to the cheeses for women in 40, there are many phosphorus and calcium in them, which is necessary to strengthen the bones, especially if they took serious physical exertion. In the diet, add source products, kefir with bran in the evening. It will clean the body of slags and accelerate the metabolic processes.
Boiled eggs. Recommended for breakfast. Boiled eggs low-calorie product, saturated with proteins, carbohydrates, vitamins, microelements. The protein in the egg is more useful than in meat, fish or milk. Frying is not recommended. To diversify consumption, you can prepare an omelet from some proteins with stewed vegetables.

On Monday, repeat the measurements! Is the result? Are you satisfied with the changes? If you are unhappy with the hips, a straight road to the gym. You can perform uncomplicated exercise every day. Start running in the morning or in the evening for 40 minutes. Jogging helps to reduce the volume of hips and buttocks. To whom in the area 40 or more years, it is better to replace the sports or Scandinavian walking.

Scandinavian walking is more effective than ordinary or sports. A large muscle group is involved, anger is 45% more calories. It is a way to slimming and burning excess fats on problem places, on the hips and buttocks, especially if you combine with a healthy lifestyle.

Get rid of extra centimeters on hips help squats, maugh legs, rope and hula-chup. The main thing is not to be lazy! Which did not choose the ideal, remove the hips to work up to a certain limit, there is a limit everything. Next will appear the task to keep the conquest! What to do for this?

Dinner no later than 18.00, do morning exercises and exercises. Continue periodically dry rubbing of the body and wrapping. Such measures will allow you to keep yourself in shape and delight a beautiful view.

Most women at the bottom of the body are gather fat deposits in the field of legs and abdomen, since these sites are often less involved in everyday life. Since it is difficult to remove fat from the hips at home, it is necessary to regularly perform special exercises and comply with a strict diet.

Exercises for the outside

The ears are manifested even in rather thin representatives of the beautiful floor, their formation depends on the form of muscles. Quickly remove the ugly hailife will help the famous exercises:

Source position: knees with a straight back. Body weight moved to hands;
In turn, lift the knees at the right angle. When muscles in the maximum voltage, you need to fix the position for a few seconds;
Repeat 50 times for each thigh.

After you need to lie on the floor on the side. This method will help get rid of not only from the ears, but also from the sides on the waist, since the oblique muscles are involved in it. Raise legs up, trying to keep muscles intense all the time. Make a maximum.

Very quickly remove fat deposits from the outside of the thighs will help the home super-set. Super Set is a combination of several exercises that are repeated almost without a break. Such an approach to weight loss allows you to use the maximum number of muscles and make them work for full force.

For example, a very successful is super-set mahi legs and drops. These exercises will help remove fat deposits from the front and outer parts of the hips, as well as form the seductive form of the buttocks. Drops can be done in several ways:

Quickly jump over the rubber band for 1.5 minutes (for beginners can be reduced the time interval);
Put forward one leg ahead and squat;
Stand in place. After it seems to be thrown out the thigh in front of yourself, the second remains at the rear. In such a position you need to sit so that the knee takes to the floor. The main thing is to push the sock as far as possible so that the second knee does not go for it when it is used.

Photos - Fucks

Mahi to the side are very good not only for the surface of the hips, but also for the waist and the lower press. You need to rely on the wall with your hands and become a face to it. Lift legs up, fixing at endpoint. Make the maximum number of times.

Photo - Entering muscles

Video: Exercises for slimming belly and hips
https://www.youtube.com/watch?v\u003diszppys23aw

Remove fat from the inside

Most girls in this area are gathering the most "ampful" fats, they do not leave even after long and exhausting diets.

Get rid of fat on the inside of the thigh using simple squats. Arrange the heels on the width of the shoulders, preferably even wider. Under the heels you need to substitute the rug or towel - this will create additional pressure. And slowly quit for the maximum depth. This is a chic reception for forming and pulling up the buttocks.

Photo - Fucks

Also, the inner part of the hip is quickly losing weight and get rid of fat with simple scissors. You need to lie on your back, remove the hands under the head. Next, raise your legs at an angle of 45 degrees in relation to the body and start maji from side to side. The ugly fat can be removed quickly enough, and the skin will also tighten. Many doctors recommend this way to eliminate the sagging belly after childbirth.

Photo - Raising legs

Quickly remove fat both inner and the external parts of the hips will help a turbine or jumping with a rope. This is the most harmless and simple exercise that will help pull the muscles of the hands and legs, remove cellulite and develop the flexibility of the muscles and the mobility of the joints. But you need not just jump, but observing a special training program:

In the first week, it is necessary to rest twice as much as jumping. For example, for 20 seconds, the rope accounts for 40 rest;
Ideal are the indicators of 180 jumps in 60 seconds;
The knees need to be lifted as high as possible, while you need to do overlaps with a jump.

Photo - jumps on the rope

It is necessary to understand that jumping is a big load on the muscles of the ICR, so this option is not suitable for everyone. We advise you to view video about such training and results before and after.

Photo - side raising legs

Very good reviews about drugswhich you can quickly remove fat both inner and from the outside of the thighs. It is necessary to go squatting and put one leg forward. Smoothly make rolling from one leg on another. Repeat within a few minutes, it is desirable to move time.

Photo - internal muscles

Naturally, any listed exercise will be more efficient if use weightlifiers. It can be both special devices and fading: water bottles, books, etc. After addiction to the loads, you need to raise weight loss slightly.

To speed up fat burning process, you will need to comply with the correct power mode. Optionally special diet, just try to exclude harmful carbohydrates from the diet (candy, soda), replacing them with useful (cereals).

Women hardly corrected in the hips is quite difficult to get rid of fat deposits in this body. So nature is intended that all calories immediately leave there. At the same time, no matter how hard you tried, quickly overcome the problem among the diet, we will not succeed.

In order to at least lose weight and continue to maintain yourself in shape, girls need to comply with three major rules. The first is less than harmful food. The second is to systematically play sports. The third is to lead a healthy and mobile lifestyle. Also, do not forget to care for your body.

Proper nutrition - the key to success

To date, there is such a number of different diets and the recipes of weight loss that the representatives of the beautiful floor even disassembled. Salad, buckwheat, rice, fruit, kefir - all of them have strict restrictions and are based on a refusal of many useful products. As a result, the girl not only loses weight, but also acquires a whole bouquet of diseases. Gastritis, ulcers, stomach disorder, intestinal problems, kidneys, Bulimia is only a small list of what awaits starving beauties.

Therefore, if you want to remove fat from the inside of the thighs, you do not need to sit on the bread and water. Of course, the ideal option will appeal to a specialist. A nutritionist will examine you, will calculate the percentage of excess weight and will signal the menu for you. If the problem is not so apparent, you can choose the option for yourself where all the necessary vegetables, fruits and other products will be present.

Because of what products fat deposits appear

Chips, Sukhariki

It's one thing when you two months away with a friend with a friend with a pack of chips. Other - When they replace your breakfast lunch and dinner. High calorieness, a large amount of additives and salts - all this does not best affect the figure and health in general.

Mayonnaise

Unfortunately, in our country, mayonnaise is refueling all the dishes, and not just salads. Sin does not pour them a sandwich with sausage, do not add a spoon in so the welding borsch. And fat, which is contained in similar products, smoothly goes to the hips, waist, cheeks. And glutamates, stabilizers and other additives cause elevated appetite.

Of course, at the beginning to refuse this "delicacy" is very difficult. But if you want to have a normal figure, gradually go with seventy percentage mayonnaise for thirty percentage. In the future, it can be replaced by homemade sauce, which refuel low-calorie salads even in famous restaurants. It may be olive oil with lemon juice, low-fat yogurt with mustard, salted sour cream, kefir.

Margarine

If you ask an ordinary person who is not related to production, from which Margarine is being made, he is unlikely to be able to answer correctly. The most interesting thing is that some inhabitants of our country believe that its main ingredient is ordinary oil. Of course, this is not true. In fact, this product is a mixture of fats of plant origin.

But it is not necessary to rejoice and think that margarine is completely safe. So, for example, the palm oil is not excreted from the human body. It is added to reduce the process of production. However, it takes a few steps of processing. We have few people are concerned about the cleaning of all components.

Therefore, if you have the opportunity, try to replace margarine or spread with ordinary creamy oil. And before buying a particular product, always read what is written on a pack. The composition should include either natural milk or cream.

Melted chemale

If you want to remove fat from the inside of the honey, eat only cheese or ordinary cottage cheese. Lovers of melted cheeses should be taken special caution. The problem is not only in a high percentage of fatty, but also in the composition. Those times were passed when such goodies were made from natural components. The maximum shelf life was then up to a month. Now, thanks to chemistry, most of these products can be stored about six months.

Sausages

Nowadays, it's quite difficult to find a sausage that would be made only from meat. In some cases, unclear producers add soily alone. Spices, peppers, salt and taste stabilizers - all this causes thirst and appetite. As a result, you will drink more than one cup of tea at once and eat entire four sandwiches instead of one.

As for the fatty product, it is usually more than thirty percent. Therefore, nutritionists recommend replacing such products by either fish or chicken meat. In extreme cases, make sausage at home yourself. Naturally, even the home products can not be used too often.

Sweets

Chocolate, cakes, cupcakes, sweets - all this can be replaced by less high-calorie products. So, for example, instead of sugar in tea should lay honey, instead of sweets it is better to eat dried fruit. Lover of ice cream is unlikely to notice the difference between the creamy and dietary.

Nuts and seeds

In one hundred grams of purified seeds there are as many hundreds of kilocalories. Of course, if there are them in moderate portions, there will be no harm. But in time to stop and do not eat all the package - it is only units for only units. The same applies to nuts. Lowering girls per week you can eat no more than ten pits of unsalted cashews, pistachios or peanuts.

What products should be introduced into the diet

Remember, a person should use at least two liters of fluid. It is best if it is the usual purified water without gas. It helps to satisfy the appetite for a while, accelerates the metabolism and removes toxins from the body. Would you like to remove fat from the inside of the hips? Then drink a glass of warm mineral water in half an hour before meals. Thanks to this, you will eat exactly as much as you need to maintain forces, but no more.

Chicken, Fish, Milk

In general, you should use as many protein products as possible. When choosing the ingredient and method of cooking, specify whether the food will be easily absorbed. So, for example, boiled fillet or baked fish will contain more beneficial substances and less calories. In fried dishes, it contains not only fat, but also carcinogens, which poorly affect the human body.

Developing menus, learn how to combine the products properly. The boiled chicken stands with rice, and salmon or scumbers - with buckwheat. It will be nice, if at least once a week you will drink a banana or strawberry milk cocktail. Please note that if you eliminate the remaining ingredients from the diet, which contain carbohydrates and fats, you can undermine your health.

Fruits

Every time you want to eat in the wrong time, eat on the apple. Watermelon, melon, grapes are well quenched. In winter, it is best to buy kiwi and citrus. These fruits will not only help remove fat from the inside of the thighs, but also will be saturated with your body with vitamins.

Dried fruits

We can eat dried fruits dried by the usual Dedovsky method - under the sun. Shopping delicacies, despite the brightness and attractiveness, in most cases very harmful. Manufacturers prepare them for new technologies, that is, at first spray with chemical solutions, then placed in a special container. There fruits reach the desired condition for a couple of days. In such products, there is practically no useful.

Sport helps to cope with any problem

Walking

Unfortunately, industrial progress has greatly influenced human health. Buses, cars, elevators - on one side, all this facilitates life, and on the other, it leads to muscle atrophy and the appearance of excess weight. Note, most often fat on the inside of the hips and buttocks begins to grow after the girl is transplanted to personal transport. Of course, get to the nearest shop is much faster and easier than walking for five minutes. But there will be no benefit for health from this.

So, for beginnings, try to move as much as possible. Per day allocate at least half an hour per walk in the park. So that the muscles are strained, be sure to ask a fast pace. In the end you should feel easy pleasant fatigue in your feet. Upon returning home, pair the feet in a chamomile brave and apply nutrient cream on the skin.

Even if you live on the fifth floor, try to overcome this distance yourself. Girls who have no health problems are recommended for about ten minutes to run up-down steps. The shoes at the same time should be as comfortable as possible not to damage the ankles.

Bicycling

Bike is an excellent alternative to the car. First, you do not have to stand in many hours traffic jams. You always and pass everywhere. Do you think this is lower than your dignity? In Holland, even deputies and businessmen prefer a two-wheeled comrade. Such transport not only allows you to safely save on gasoline, but does not harm the environment.

Secondly, it's fun. And, more importantly, a month after you will stop the bike, your body will start changing. The fat will be removed from the inside of the thighs, buttocks will be pulled out, the caviar of the legs are inflicted. However, to give up ride will have to representatives of beautiful gender, which have problems with the cardiovascular system and joints.

Roller skating

If in our country to rollers relate to the entertainment of young, then in Europe they are increasingly preferred by people of the older age category. The fact is that during riding the load is given not only to the muscles of the legs, but also on the whole organism. As a result, the operation of the musculoskeletal system is improved, fat from the buttocks, knees, the inner side of the legs, appears, is excellent insistence. By the way, the skates (ordinary or roller) are a pretty good alternative to running.

Floating

If there are experiencing problems, be sure to buy a subscription to the pool. If you wish, you can sign up for aquaaerobics, where you will perform sports elements under the supervision of an instructor. This is not just swimming from the side to the side. This is a whole range of exercises developed by experts.

People who decided to train themselves and chose wild water (river, lake), where there are no rescuers, it should be special caution. Never swim to the depth, if the water is cold or you just softened. In this case, the muscle can reduce seizures.

Dancing

Latina, Salsa, Pole-Dance, Step - In all these directions, the double load goes precisely on the bottom of the body. You do not even have to sit on the diet to remove fat from the ICR and the inner side of the legs. Overweight will leave much faster than if you burn the gym.

Morning and Evening Charging

Doing home independently, you are unlikely to lose more than two or three kilograms. But to maintain itself in the form still it is worth making elementary charge every morning. This will allow you to cheer up and will not fall asleep at work. Also, if you do not attend the gym, a set of exercises should be done twice a week to bring muscles into tone.

Exercise first: foot rise

Lie on the right side, go on the elbow, put the second hand over your head. At the expense of times, the left leg raise up, on the expense two - omit down. We make three approaches fifty times. During the respite, the ankle is not put on the floor, and keep a fifteen centimeters from the surface.

Exercise second: kitty

Become on all fours. In a rapid pace, raise the right and left leg forty times. The back at the same time should be fed, and the head to rise as usual as possible (ideally it should come into contact with the sock). This will allow not only to burn fat, but also to develop flexibility.

Exercise Third: Stool

Put the foot on the width of the shoulders, bend the legs in the knees as if you were sitting on the chairs. Watch out for posture - the back should remain smooth all the time. In this position, you will stand for about five minutes until the muscles start aches. Then put your palms on your knees and start swing the buttocks up and down. Two minutes later, go about the floor and continue to do these movements.

In the first two or three months it will be difficult for you to fulfill even half of these exercises. In the future, you can gradually increase the load. To make the right position, first use the usual stool. So, conveniently sitting on it, then carefully remove it from myself. If after that you do not lose balance, it means that you have done everything right.

Fourth exercise: pelvis lift

Lie on your back, put the feet near the buttocks and graze them with your palms. In a rapid pace, fifty times lift and lower the pelvis. In the break between approaches, delay the body at the top of two minutes. Repeat three or four times, depending on physical training.

Modern ladies and zozh

Rejection of bad habits

Unfortunately, in our time only units lead a healthy lifestyle. According to statistics, almost every second girl at least once in his life tried alcohol and cigarettes. Harmful habits that beauties seize are very strongly affected by their organism. And if the representative of the beautiful gender wants to get rid of dependence, the body begins to respond sharply to the lack of nicotine. As a result, extra kilograms appear, and fat begins to grow.

To reduce negative consequences to a minimum and not recover after refusing from cigarettes, during this period it is recommended to supply the course of vitamin. It is not necessary to buy expensive pills, you can buy ordinary dragee in a pharmacy. They will afford to each girl.

Body care

If the fat began to appear on the legs, the fat began to appear, while the other parts of the body remain normally and do not change in any way, immediately apply to the doctor. By the way, a complete medical examination must be made at least once a year. And, of course, at least once a month, it is recommended to go to the bath or spa. Previously do not forget to consult with a specialist.

Before the heater, the body is rubbed with honey or alcohol, due to which the process of metabolism is accelerated, sweating increases. As a result, fat literally melts and leaves through the pores. For more effects, ask to go through the problem zones of the broom.

Sauna

The sauna from the bath with dry hot air (up to twenty percent of humidity), which, by the way, also affects the human body. It is recommended to walk here to girls who have problems with metabolism and skin. After the steam room, you can make a massage to get rid of subcutaneous fat or cellulite.

Scrub and wraps

You can do wraps as in beauty salons and at home. In the first case, the beautician will use special creams and oils. Taks facilities contribute to rapid slimming. But if you do not have the opportunity or desire to go to spas, such procedures can be carried out independently.

So, first mix blue clay (fifty grams), water (quarter cup) essential oil (a couple of drops). At the end, add ordinary cinnamon (no more than ten grams). With seasoning, be careful. Even a little overwhelming, you can get a burn or you will be allergic.

Now on the problem area we smear the thin layer of the resulting cleaner, then turn everything around the food film. After two hours, speed the skin with plenty of water. You should repeat this procedure every other day until all fat disappears. If the processed area is strongly baked or itches, wash off this tool. Light tingling is not so scary.

Note, wraps can be done only by those girls who have no health problems. If you have a varicose veins or vessel disease, you will have to look for another way of weight loss. In this case, it is better to try to prepare a mixture of sea algae.

Massage

Writing on the massage, be sure to check the availability of certificates and a diploma confirming. Only a professional who received a corresponding education will be able to drive fat from your body. In this case, ordinary slaps and strokes will not help you. After such a procedure, some girls remain bruises, and the body sores. Usually the course lasts about ten and fifteen days.

Active lifestyle

Weekends, vacation and holidays do not at home, but outside the city. Go to the mountains, hiking with a backpack, in the forest, go by savage at sea. Just do not sit on the spot, but let's create as much load on your feet. Of course, you should not immediately go to a two-day walking. An unprepared person will be difficult to pass even two kilometers. Gradually increase the distance and weight of the provisional.

Hardening the body

This does not mean that you need in winter at a minus temperature to swim in the hole or run naked in the snow. To get rid of fat deposits on the body, the girl is enough to take a contrasting shower. Direct the jet to the place where there are folds, cellulite, etc. Just be careful not to earn a cold and do not get bruised with bruises. After water procedures, problem areas are wiping with a terry towel.

Stop nervous on trifle

When a person is experiencing, afraid or rolls hysteries, a substance is produced in its body that stimulates the appearance of fat cells. To calm down, drink chamomile or lime tea, you are taking a small piece of black chocolate.

Perfect figure: everything is in your hands

In fact, to lose weight and get rid of body fat is much easier than it seems at first glance. It is enough to make a little effort and manifest patience. Never hurt and do not overestimate expectations, because the first positive results sometimes are even invisible. And remember, an active lifestyle, proper nutrition and training in the gym is a guarantee of your health.

This problem is particularly relevant for representatives of weak gender. Any woman seeks to have plenty bends of the thighs, strong elastic buttocks and sooner or later wondering how to remove fat from the hips and buttocks?

By virtue of physiological characteristics, most women fat accumulates in these places and is heavier away from there when trying to lose weight. With age, this part of the body is not only increasing in volumes, but also acquires unattractive contours and becomes more and more draxing. Is it possible and how to drive fat from the hips forever?

To get rid of hateful kilograms in the field of pelvis and legs, an integrated approach is needed: aerobic workouts, proper nutrition, special exercises. Each of these measures does not help separately. To remove fat on the hips, you have to be patient - the process is difficult and takes a lot of time.

Immediately I must say that it is impossible to remove fat only on the hips. To reduce the volume of the thighs, it is necessary to reduce the weight as a whole, and at the same time we will lose all parts of the body. Of course, in different people, depending on the floor, age and genetic features, fat deposits are localized in different places and are not equally eliminated, but to reduce, for example, girths the thighs and waist and at the same time leave without a change the size of the breast - will not work.

Aerobic or cardionloads.

The aerobic training includes running, fast walking, jumping through the rope, classes on the ellipsoid and exercise bike. Especially effective running around rough terrain, walking in a hill or lifts on the stairs, running with acceleration. These loads well improve the work of the cardiovascular and respiratory system, strengthen the muscles of the hips with aerobics? It is recommended to divert such classes for about an hour of time 4-5 times a week. It should be remembered that the aerobic load does not form beautiful forms of the body, and only burns calories that can be immediately filled with abundant food. Therefore, it is so important and correct to eat and perform special exercises for the thighs.

Proper nutrition.

Very often in order to remove fat on the hips, women sit on various dies or almost nothing eaten. First, when fasting, the body begins primarily to spend proteins, that is, the muscles leave, and fat remains until the last. Secondly, uncontrolled starvation or sitting on diets is seriously harmful to health, and with the resumption of traditional nutrition, extra kilograms are quickly returned. Thirdly, a sharp weight loss is not at all a guarantee of beauty and grace, but only worsens the appearance, adds age, makes the skin with a flabby, and the face is emaciated. Therefore, you need not to starve or there are few, but eat right. Balanced healthy nutrition should be the norm throughout life. The diet consists of natural products that eat fresh, boiled, stew, bake or prepare for a couple. Recommended products: low-fat meat (chicken, turkey, veal), fish, cereals, low-fat cottage cheese, yogurt, kefir, olive oil, eggs, vegetables, fruits, except fruits with high sugar content. But fat meat, fat, sweets, sdobu, cakes with cream, sausages, smoked, butter, fatty dairy products, canned food, mayonnaise, fried dishes, alcohol, chips, cola, etc. We will have to exclude. It is necessary to think not only about how to remove fat from the hips, but also how to make fat will not return, and only the right nutrition will help.

Exercises for hips.

If you just reduce the weight and stick to the right nutrition, then the thighs will decrease, but will not be beautiful and tightened. Therefore, without exercises, strengthening muscles, do not do. Here are some exercises that are well loaded the entire hip area - almost all exercises for legs will be involved therefore engaged in legs, you can be calm for the buttocks.

Drops. All the thigh muscles are perfectly working. From the position standing, the back is straight, in the hands of the dumbbells, make attacks with one foot forward so that the knee does not "leave" ahead, while remaining strictly over the sock, the case does not tilt. With short attacks, quadriceps are larger, with long - biceps of the thigh and buttocks.

Rush legs. Performed on a special device. Lost on the seat, put your legs on the platform on the width of the shoulders, bending your legs in the knees, trying to bring them together as much as much as possible to the chest, then raise the platform up, the legs do not straight to the end, the loin touches the seating. There are simulators with different angles of inclination. To study different muscle groups, you need to change the position of the feet on the platform.

Squats. Any squats effectively act on the hips and buttocks zone, giving them beautiful bends. Legs put on the width of the shoulders, keep the back straight, putting a rod rod on the shoulders. Lack so that a straight angle formed between the thigh and the shin. Knees are above the socks of the feet.

So how to remove fat from the hips? Aerobics - burns fat, proper nutrition - does not give fat to accumulate, exercises - pull up the muscles of the hip area and form beautiful lines.

Nature is laid in the female body a tendency to form a fat layer, especially in the abdomen, hollow and buttocks. This intelligent mechanism is the basis for favorable conditions for carrying a child.

It is this reason that is the main for the formation of the so-called "rescue circle" on the waist and hated for many girls and women "ears" on the hips.

In the article you can find the answer to the question of how to fight more than 5 simple, but effective exercises for slim and beautiful hips: for the ears and from Galifa.

In addition, several tips and simple explanations how to remove the ears on the hips, without harming their body.

how

If you find that your hips are not so slim and beautiful, as I would like, and you want to correct this part of the body, you should immediately assimilate: Lose weight only in a particular place (in this case, only in the hips) will not work.

This is due to the characteristics of the body structure. Therefore, to achieve a good result and to remove the hips, it is important to observe the three main components.

What is the ears and why it is so hard to get rid of them, read

How to lose weight in the hips (remove the inner part, against the hailif and reduce the total volume):

To remove the ears with the hips, it is necessary to perform exercise for internal muscles;

the right diet (here it is important to monitor food consumption);

additional set of procedures (massage, exercises from edema and stagnation of lymphs).

So, we will deal with the main question: how do you need to remove the ears on the hips, what are the main points of work on themselves?

In the process of losing weight, it is important to remember several rules:

Avoid rigid altogether and completely abandoning food.

Prepare for the process of losing weight morally and physically.

Many often miss this item, although it is really important. Before the start of weight loss, you must consult with the doctor (especially if there are chronic diseases) and tune in morally to a long campaign to combat problem areas.

Observe drinking mode.

Consider our own physiology(With a height of 175 cm weighing 48 kg, a person will look disproportionately in most cases).

Not to strive for rapid results (Lose weight by 5 kg per week it is impossible without prejudice to health! Normal weight loss per month - 4 kg with medium physique).

IMPORTANT: The main requirement when weight loss, except for the performance of physical exercise and power control, is to comply with calorie consumption.

It is necessary to adhere to the principle: calorie consumption, i.e. Energy consumed must exceed admission. To do this, you need to calculate two digits:

Calculate the daily calorie deficit.

For example, the daily need is 2000 calories. Your weight is 56 kg. The calorie deficit can be a maximum of 20%, so on weight loss you will need to use per day.

How to ensure a deficit in calorie consumption:

perform exercise;
comply with restrictions in the consumption of high-calorie products.

There is a whole complex of exercise for the gym and at home to reduce the volume of hips and buttocks, as well as to get rid of the ears. What are these effective exercises for rapid slimming thighs, legs, buttocks:

For drying legs

How to remove the ears on the hips? The answer is simple: do? Let's look at the pros and cons of home and workouts in the hall!

Performance in the gym

additional weights allow you to more effectively work out problem areas;

simulators with proper use help to avoid injuries of unused body parts;

focusing on the work of concrete muscles;

with regular training, the achievement of higher results than when training at home.

Exercises at home

comfortable atmosphere;

the ability to regulate the load (dumbbells, elastic expander);

saving time and money (the cost of the subscription to visit the hall, as well as the ability to regulate the time of classes).

For outside

for the simulator hall

Melting and breeding legs in the simulator

Ask any coach, how to remove the ears on the hips, and he will immediately answer you: make a mixing and breeding of the legs! This is the best and easiest exercise for the hips to improve blood flow in problem places.

Description: This is the best exercise for leading muscles. It is performed in a special simulator in the sitting position. You need to choose comfortable weights or use simulator without weights.

Technics: It is important to quit completely back to the back, grab your hands for handrails. It is impossible to allow deflection and belongings in the lower back. Breeding to perform slowly and without jerks. At end destinations - fix the position.

Impact: With regular execution, it helps strengthen the muscles of the outer part of the hip, as well as the internal leaders, works against the ears and improve the circulation of fluid on the outer surface.

at home

To remove the Halifa at home, you need to perform the following:

Handscaping to the side standing on the knees

Description: standing on the knees on the floor (to mitigate to put a rug or a small bedspread) you need to remove the bent foot to the side.

Technics: Stop on all fours, rest on straight hands (palms on one line with shoulders) and in moderate pace to take off the bent foot to the parallel with the floor (on the exhale), fixing the point in the upper position. Then slowly return the leg with the starting position. When using dumbbells / gum fixes them in / on the knee bending.

IMPORTANT: Do not allow the flaw in the lower back!

Impact: It allows you to work out both external muscles and internal leading. Works on muscle strengthening, and not on pumping muscle mass.

Mahi lying on the side

Another very good exercise for the outer surface of the foot and to remove the ears on the hips!

Description: Lying on the side (alternately on the right and on the left) lift the legs parallel to the floor plane to the maximum height.

Technics: To lie on the right / left side, pull the pelvis forward (not to fill it back), a little bend the knees, lean your head on the left / right hand. Another hand (which lies at the top of the working side) to rest in the floor.

Slowly lift the top leg before the height of the shoulder. Fix at the maximum point, and then slow down slowly. When using dumbbells, hold their hand. When using the expander - to fix on the tibia.

Impact: I contribute to the strengthening of the muscles, elaboration of the fatley between the legs, as well as the "rollers" on the BOKOH BODER.

This option is possible

Effective for the inside suspension

So, to remove fat from the inside, indirectly will help these most effective exercises:

The best for weight loss of the inner surface and lying in the hall:

Squats with a barbell (in the simulator Smith)

How to remove ears on the hips? Squat! Plus the squats in the fact that it is a heavy, multi-launch exercise, which involves a large number of muscles and makes you spend a lot of energy.

Description: standing back to the rod conveniently grabbed her, put the legs on the width of the shoulders. Do squat before the formation of a straight corner in the hips. Then return to the starting position.

Technics: The vulture should have directly between the shovels and the neck. Clamming the neck and squat to the parallel hips with the floor. It is necessary to monitor your knees not to go beyond the socks line. At the bottom position to stay for 3-5 seconds and carefully climb.

Impact: It is working on the inner surface, strengthens the muscles, removes the flabbiness of the muscles and the ears inside the hips.

Complex of exercises on the inner surface of the hips for the house

For slimming the inner part and the overall harness of the legs at home, it is important to work out the muscles in this area:

Lunges in the direction

Initial position: Standing straight legs on the width of the shoulders and alternately make attacks on the right and left side.

Technics: Make a deep lunge to the side, while watching the knee legs (for which the drop is done) did not go out for the sock. The pelvis must be reserved back, and the back is straight. Hands pull forward to the shoulder level. Then return to the starting position.

Impact: Helps dispersed the bloodstream for weight loss and strengthening the inside, contributes to the growth of muscle fibers.

Singing Pliera

In detail, we disassembled this exercise in the article. His undoubted plus is that it allows you to work out the inner surface of the hip also at home!

Description: Standing straight to join heels and dilute socks. Do cried with smooth back.

Technics: When squatting sibli, it is important to keep the press in the voltage and not to fill the pelvis and the back. At the bottom point to lock up for 3-5 seconds and then slowly climb.

Impact: The most effective exercise on the inner muscles hipster. Promotes both burning the layer between the legs and stretching the muscles.

Foot breeding

An interesting exercise for the thighs.

What is it: lying on the floor to raise straight legs perpendicular to the floor and breed them, fixing in the lowest point for a few seconds.

How to perform correctly: lie on the floor (on the rug), put your palms under the tailbone. Raise the legs perpendicular to the floor and slowly dissolve them, fix it for 3-5 seconds, then drive back. If it is hard to perform with straight legs - bend in your knees. It is important to ensure that no longer begged

Impact: Actively struggles in the decomposability of the internal muscles of the beeder, activating the fat burning.

On the back surface and for buttocks

So, what effective complexes are suitable on the back of the muscles of the legs and for priests:

for hall:

Romanian launcher

In such a comprehensive business, how to remove the ears on the hips, you need to choose different exercises, so we recommend that you turn your attention to dead craving.

Description: Slow raising the grid with weight on slightly bent legs and with a straight back. The bar rises to the level above the knees.

Technics: The back should remain smooth throughout the exercise. To come back in the vulture, legs on the width shoulders lock. Clamming a little wider shoulders per barbell, raise up to the level just above the knees.

At the same time, the pelvis is discharged back, and the knees are not fully inflicted. Fix for 2-3 seconds and gently lower the barrel (the spin should remain smooth!).

Effect: All muscles of the back surface of the hip are included in the work, as well as a large jagged muscle. Allows you to grow muscles on the rear surface of the hip and tighten the buttocks. Oracle muscles are also included.

Flexion of legs in the simulator

Initial position: Lying the belly on the simulator to grasp the handrails and lift weights due to the muscles of the back surface of the hip.

Technique implementation: Holding hard for the handrails, lay caviar for the roller of the simulator (to pre-adjust the weights and the length of its height). Reducing the muscles of the rear surface hip, raise the roller. Stop socks should be straight. Fix at the top point for a few seconds and smoothly return to the starting position (not a jerk).

Impact: The entire rear surface is being worked out, all the muscles of this part of the hip are turned on. Promotes fat burning and muscle growth.

Initial position: The upper part of the body lies on the bench, and the lower part is working - the buttocks and the hips.

Technics: Standing face to the bench gently lie down the belly and grab your hands for the focus. Lifting the lower body to the maximum point. Here to fix for 3-4 seconds and slowly lower down.

Effect: In this exercise, the jagged muscles and the rear surface of the hip are involved.

exercises on the back surface of the hip for home:

Breed bridge - High rise

Description: lying on the back with bent knees raising buttocks up, leaning on the heel.

Technics: To lie on the floor (on the rug), bend legs in the knees and move the heels to the floor. Hands along the body. Relieving his heels to the floor, to highly raise the pelvis up and squeeze the jagged muscles. Hands along the torso lie on the floor. Fix at the top point and go down.

Impact: Work both muscles hips and muscles of buttocks. The fat burning is activated.

Mahi Back Foot With Tights for Foot and Buttocks

A cool and convenient way to remove the ears on the hips - Mahi is suitable even to beginners, does not require bulky inventory, and their effect is really significant!

Description: body weight - on supporting leg. Legs slightly bent in the knees. Holding to the chair / support to make Mas Foot Back.

Technics: You can perform standing on slightly bent legs or knees. The back is straight, holding hands behind the chair / wall, keep mahs alternately each foot upwards. You can use an external elastic band for weighting or special weighting agents (fix on the ankle).

Impact: It works well the back surface hip. Exercise is aimed at forming the relief of the rear surface.

For front surface

So, the complex of impacts on the four-headed biceps of the thigh (on the quadriceps) and the entire front surface of the hip:

the best biceps in the gym:

Extension of legs in the simulator

A good exercise for the hips is a given trajectory of movement, the working weight can be adjusted, the technique is understandable even in fair "swing".

Description: Sitting in a simulator and holding the handrails to lift the weight due to the work of the muscles of the front surface hip.

Technics: Sit and tightly press your back to the backs of the simulator. Craspheet. The feet secure under a roller with weights and moderately quickly raise the roller due to the work of the quadriceps muscles (front surface).

Impact: The largest hood muscle is being worked out, relief is formed, the blood flow and the circulation of lymphs are being established.

Hoom feet

Description: Foots are located on the platform wider shoulders, the platform moves due to bending muscle extension.

Technics: The waist is pressed to the back of the simulator, to fix it with the hand. Squeeze the platform up, but the legs do not straighten to the end. Fix the platform in the upper position for a couple of seconds, and then lower back.

Impact: Works on both muscles hip and buttocks additionally. Stimulates blood circulation in large muscles - to strengthen the four-headed muscles in the front surface. Indirectly perfectly suitable for reducing precisely Lyashek and tightening the buttocks. There are also two-headed and semi-dry muscles of the thigh (located on the rear surface of the hip).

on biceps at home:

Fucks forward

How to perform this thigh exercise: Making a step forward to each foot alternately, while watching the back remains smooth. You can use dumbbells to increase the load.

How to do: Standing smoothly make a shower one foot forward. It is important that the back remains smooth. Also in both bent knees should be kept an angle of 90 degrees.

Council: To follow the correct execution technique, put the mirror from the side.

Effect: This exercise strengthens not only the front, but also the inner surface of the honey, uses the jagged muscles and muscles of the lower press.

Squatting at the wall

Description: Using the phytball (press it to the wall with your back) and dumbbells for weighting make smooth squats.

Technics: Take dumbbells in your hands, press the phytball against the wall back, take a step forward. Put the legs tentatively on the width of the shoulders. Make the squat until the hips are parallel to the floor. Lay at this point 2-3 seconds and straighten up.

Impact: Exercise strengthens not only the front surface of the hip, but also berous, and calf muscles.

Council: Tightly press the phytball against the wall so that the feeling does not arise that you can fall.

So, we hope we gave you enough exercises for the hips and explained how to remove the ears. All of the above exercises are aimed at elaborating muscle hips. However, in their mechanics often involve adjacent muscles, which is an additional advantage. Training in the simulator room have an additional plus: you can work with adjustable weights, which allows you to create the desired relief for the body.

If you are engaged in the gym and do not know how to work with one or another simulator, consult the coach. Help you choose comfortable weights.

Against cellulite

Is there any effective exercises from and against cellulite on hips and buttocks?

Many girls and women strive not only to adjust the shape of the beer, but also get rid of cellulite with the help of exercises. But often physical activity does not bring the desired result and does not allow to say goodbye to the "orange" crust. This is due to the features of the structure of adipose tissue.

Cellulite is local, local excess of fat cells in the layer between the skin and muscles. With age, the process of metabolism in the body of a woman slows down. This leads to a change in weight, weakening the connective tissue and an increasing manifestation of cellulite.

And it does not matter if a woman is thin or not. Therefore, getting rid of cellulite on the hips and buttocks is very difficult, because the structure of adipose tissue, unfortunately, will not change.

But you should not lower your hands. The answer to how to remove the ears and cellulite on the hips, coincides! Cellulite will be less noticeable to help physical exertion (both strength and cardio), control over food intake, as well as additional stimulating procedures: a lymphatic drainage massage, which normalizes the outflow of lymph, cavitation (ultrasound impact).

All these funds in the complex help to level outdoor relief, normalize the circulation of substances, which contributes to the preservation of skin elasticity and a smaller manifestation of cellulite.

The modern industry promotes the head and demonstrates pictures of beautiful girls with tumaled bodies and without a gram of fat and cellulite, which advertise new-fashioned diets and anti-cellulite funds that "get rid of you from orange peel once and forever."

It forms additional stresses: the desire to buy a "magic" tablet or cream, constant meal control and counting calories in each gram of eaten food. After all, everyone wants to look young and attractive.

And often we thoughtlessly rush to shops for new-fashioned anti-cellulite means, torture themselves with diets and supervisory exercises. And as a result we get spoiled health. Therefore, before you put experiments on yourself, it is worth stopping, thinking, listen to your own body and consult with your doctor. Because some of our experiments may end up very deplorable.

Roller

Video how to get rid of the ears, as well as the technique of exercise hips: for the inner, outer and side surface:

Motivational photo

What do you think? How to remove the ears on the hips, what exercises for the hips are your favorite? What helped you? What results managed to achieve? Share in the comments!

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