Dropping the weight from the sides, buttocks and thighs is only possible if you lose the total weight of your body. The only possible way to lose weight at a certain place - to resort to plastic surgery. Fortunately, exercise, aimed at bringing to tone and strengthen your sides, buttocks and thighs can improve the shape of these zones, since you will lose the total weight of your body. Be prepared for the exercises for three to six weeks and to the diet until you see some significant changes, except that your clothing has become a little loose on you. Consult with your doctor before you make global changes to your diet and exercise in nature.
Reduce the total amount of calories consumed by clicking on fresh produce, whole grains and lean meats, as well as cutting the use of high-calorie beverages, processed foods, baked goods, alcohol and salty snacks.
Aerobics for 30-90 minutes several times a week, focusing on the hips, buttocks and thighs. Any exercises that increases your heart rate and breathing rate to a point where you can talk but can not sing, at least for 10 minutes, can be counted in the total amount of exercise per day.
Perform three sets of exercises climbers eight to twelve repetitions at least twice a week. Start with a kneeling position. Lean forward, placing his hands on the floor. Move your weight and strengthen your legs as long as your spring will be distributed evenly between the hands and feet. Bring your left foot forward and place it between your hands, leaving the right leg straight behind you. Push off with both feet at the same time change the position of the feet, causing your left leg to stand between his hands, and take your right leg back and straighten it. And repeat.
Perform three sets of eight to twelve squats bounce at least twice a week. Begin by standing with your feet a short distance apart, arms at your sides. Lower the hips to the floor, as if you want to sit on a chair. Continue to descend until your heels do not come off the floor. When you reach this position, throw your hands up to the ceiling and push off your feet when you jump up off the floor, straightening the knees. Land on bent knees and continue the exercise to the lower position. Again, repeat all.
Do three sets of eight to twelve repetitions of side kicks at least twice a week. Start in a standing position, feet slightly apart. Slowly lift the left leg to the side as possible. Hold it in one account and gradually sink to the floor. Repeat with the other side.
How to quickly get rid of fat on the thighs
The fat around the hips can be difficult to lose, especially for those women who are prone to the deposition of fat on the sides and thighs. The fastest way to get rid of the fat around the hips without surgery - reduce calorie intake to remove fat around the body and do physical exercises specifically for the thighs. Development of a diet that excludes harmful calories and exercise program, consisting of cardiovascular and strength training will help you to remove extra inches off your thighs in a moment.
Instructions
- Perform cardiovascular exercise at least 30 minutes three times a week. Jogging, swimming, rowing and cycling will also increase your heart rate, which in turn will help you burn calories. As soon as your body starts to get used to this exercise, gradually increase the intensity and duration of exercise.
- Reduce the amount of calories you absorbed by 500. This reduction will help you throw up to two pounds of fat per week. Once your body starts to lose weight, your hips will shrink in volume.
- Avoid foods with sugar from your diet, and limit foods with low-fat, high-protein, moderate-carbohydrate. These products include whole grains, lean meats, vegetables, fruits, fish and low-fat dairy products. Replace fizzy drinks and fruit drinks with water and whether the zero-calorie.
- Do the exercises in the hip abduction during each session. Lie on the floor on the left side, slightly bent leg at the knee and right leg straightened. Take a dumbbell in your right hand and place your hand on top of the right thigh side. Slowly lift your right leg loaded as high as possible, trying to keep it straight. Lower the leg to the floor and repeat. Turn over and repeat with the left leg.
- Lunges that will help not only your thighs, but also the sides and buttocks. Put your feet together, hands pull the neck, or place it on the thigh. Take a step forward with the right foot and bend, keeping your back straight, as long as your right side will not be parallel to the floor. Put the foot back again and again, changing the pace.
How to get rid of fat pockets
Fat pockets often appear on the thighs, hips, stomach and buttocks. However, a healthy diet and regular exercise will help you reduce fat deposits in these problem areas.
Instructions
- Reduce the amount of calories you consume daily to 500 and replace processed foods with fresh, home-cooked food. Trim itself in the consumption of white flour, saturated fats and foods with high sugar content and replace them with whole grains, omega polyunsaturated fatty acids and sucrose only natural fruit.
- Exercise
Myths about exercise: do not believe
at least thirty minutes a day to burn calories and reduce fat all over the body. Exercises to improve cardiovascular and strength training should be combined so that they burned 500 calories a day
How many calories a day you need to lose weight - everyone has their own rate
. Jogging helps reduce fat pockets in problem areas such as hips, thighs and buttocks, while building up the muscles in problem areas will improve your metabolism
Improves metabolism and losing weight without dieting
and reduce the fat in those areas.
- Focus on pockets of fat on your hips, buttocks and thighs, repeatedly performing leg exercises. You can use the expander around the ankles and try to take one leg to the side, to tone the outer surface of your thighs. Squats and lunges are very effective for giving tone legs and your hips and buttocks.
- Reduce the fat pockets on the belly and sides regularly doing exercises for abdominal muscles. Twists are great for giving the tone of the upper abdominal muscles, while lying on his back and legs moving as if you ride a bike, you bring in the order of the lower abdominal muscles. The lateral twisting when you send the legs to the side and do twisting each way, reduce stubborn "buoys" on the waist.
Reduce the fat pockets on their hands, doing daily exercises for the hands. Bitsepsovye curls - an effective way to tone the front of the hand, giving them a handsome muscular form. To reduce the fat on the back of the hands, grab a dumbbell, lift them over your head and bend and straighten your arms.
Article Tags:
- how to clean the sides,
- full hips
