Effective physical exercises for weight loss of thighs

Dreams of beautiful harmonious legs, wearisome diets and chaotic trainings for many quite often come to an end with deep disappointment. Buttocks, hips and a stomach are the most problem zones of a female body. About ways of disposal of extra kilos on them, rules of efficiency of the physical exercises and cunnings helping to accelerate achievement of the goal we will tell further in article and also we will consider the week program of the corresponding training.

Why it is difficult to take away thighs

It is very heavy to lose weight in hips. Some the reason of this indisputable fact call physiological features of a female body, others refer to an inactive way of life and improper feeding, and the third speak about a so-called maternal stock.

Important! On hips and a stomach at women lead frequent stresses, overconsumption of sugar and sweet carbonated drinks to emergence of fat deposits.

Long since was considered that the woman's body at the subconscious level accumulates fat in legs, buttocks and on a stomach for potential motherhood. Then the figure is characterized by the massive lower part that very much contrasts with rather thin hands and shins, short legs, wide calves and anklebones. The invariable satellite of such constitution is cellulitis.

There are data that pear-shaped forms characterized still primitive representatives of a weak stata. Owners of weighty thighs could even in hard times give rise and bring up the child. However with style the standards of female beauty cardinally changed. However, corpulent beauties were welcomed in society of Ancient Greece and the 20th century, their natural flush and rounded shapes were considered as sign of excellent health.

Learn about the most effective physical exercises for weight loss of a stomach.

In terms of modern medicine the emergence of excess centimeters on hips is caused by bad blood circulation. If not to stimulate blood circulation in problem zones, then the amount of fat will promptly increase. All physical occupations for fast weight loss of hips are based on it. To be fair we will note, as today physicians are inclined to regard magnificent female hips of pregnant women as depot of nutrients for full development of a fruit. According to scientists from the University of Pittsburgh, the children born by women with a pear-shaped figure have high intelligence. Professor Will Lassek explained this phenomenon with high concentration as a part of nabedrenny fat an omega acids that he has enormous value for formation of nervous system, organs of vision and a brain of future kid.

Whether you know? In the Middle Ages of a cult of female beauty almost did not exist. On the contrary, natural beauties risked to be the called witches and sent to a fire. Was considered as indecent to show a figure and the advantages: the clothes had to hide a body under numerous folds of fabric, and hair were hidden under headdresses.

Rules of efficiency of exercises

It is wrong to think that the symmetry demands wearisome trainings and rigid diets. Actually for possession of a beautiful body of rather regular charging including exercises on development of buttock and foot muscular groups. And that physical activities were the most productive, it is necessary to organize training process competently. For this purpose experts advise:

1. To decide on the place of a training. If you are not constrained by time, it is possible to get the subscription to the gym. Otherwise house conditions will become an alternative.
2. To make the accurate schedule of occupations for a week, having included in it the list of concrete exercises. Thus, your trainings will take place in the same days that will provide systematicity of physical activities and will help to distribute the sequence of exercises correctly. By the way, at their choice it is necessary to make a start from existence of a certain stock.
3. To time, taken away for a training. At the same time it is necessary to consider that too intensive loadings promote accumulation of muscle bulk. To avoid it, it is desirable not to exhaust itself with the number of the executed exercises and to alternate them to natural loadings.
4. Regardless of the sports schedule to use a large amount of water, bringing a daily portion to 2 liters. It will help to clean an organism from the accumulated salts and slags and also will deceive feeling of hunger.
5. To modify the diet, having completely excluded from it sweets and flour food. Total caloric content of the products consumed in a day has to equal 1200 kcal. At the same time in the menu proteins, but not fats and carbohydrates have to prevail. At this stage it is necessary to start with full unloading of an organism.
6. For the first 3 days gradually to increase physical activities. At the same time it is necessary to begin with elementary actions for muscles of a lower body. Over time the list of the executed set of exercises has to be updated for you completely.

Important! Despite strong desire to lose weight sharply also the frequency of sports activities, to get rid of excess centimeters on thighs it will not turn out without an integrated approach to trainings.

The most effective exercises for weight loss

Many women dissatisfied with rotundity of the hips justify a situation lack of time or financial opportunities for visit of the gym. However according to fitness trainers, house conditions quite will be suitable for achievement of a goal. The difference of these cases will consist only in a complex of general exercises. What are necessary loadings, depending on the venue of a training — we will consider in details, having placed emphases on problem groups of muscles.

Internal part of a hip

This zone deservedly is considered laziest, even at systematic trainings of legs it is occasionally involved only by the additional principle. The fact is that the majority of traditional exercises is directed to development of a back or front surface of hips.

Get acquainted with a set of exercises for weight loss in gym.

Therefore for improvement of blood circulation in their internal parts special loadings are required. Namely:

1. Squats of sumo. Technology of their performance provides a wide rack. At the same time socks have to be widely developed, the breast is opened, a back direct. Bending knees to a right angle, slowly lower the case until thighs are built in one straight line. Be late in such situation several seconds then slowly return to a starting point. Further it is possible to complicate exercise addition of dumbbells or zone weighting compounds. The main thing that in the course of its performance tension on buttock and femoral muscles was notable. If there are problems with balance, it is possible to lean hands for any horizontal surface or a wall.
2. Rifts in the parties. Become in a wide rack and make prisest on a supporting leg. At the same time the second has to be set aside as it is possible further. After that, holding exactly the case, transfer weight to the second foot. You watch that the basin was kind of rolled along a floor, but did not rise. Bend knees at right angle, otherwise injuries of joints are inevitable. Depending on the level of physical training, it is possible to increase loading, having picked up dumbbells, pancake or having hung up burdening on a belt. In that case the training will be more effective.
3. Cultivation of the raised legs. This exercise is done in a prone position on a back with stretched palms hands down. Without tearing off a waist from a floor, raise direct legs to a right angle and widely part then return in a starting point. Do not allow sharp breakthroughs and movements on inertia. For increase in efficiency it is possible to put on weighting compounds legs.

It is possible to carry out the exercises given above and at home, and in gym. It is better to use the special exercise machine, the crossover or an expander. Consider that the last repetitions in each approach have to be given hard. It is important to take it in attention in need of the choice of operating weight.

Whether you know? An owner of the widest hips in the world, according to the Guinness Book of Records, is the 39-year-old female resident of Los Angeles Mikel Ruffinelli. With a height of 156 cm it weighs 190 kg, and the volume of her thighs reaches 2.4 m. The woman works as the model and is proud of the rounded shapes, placing emphasis on the slender waist which is equal in volume to 1 m.

In the gym the internal surface of hips is studied most often with the help:

1. Assignments of legs on the crossover. It is carried out, having fastened fastening a leg. Training has to be located to the exercise machine sideways at a certain distance. The working leg which is taken away on 30 ° is considered a starting position. Then she needs to be brought for basic as it is possible further, overcoming exercise machine resistance.
2. Assignments of legs by means of an expander. For performance it is required to hook on adaptation one end for a rack, and to others — for a leg. To reach desirable effect, experts advise to depart far away from a rack, having stretched an expander. After that the working leg needs to be got for basic, moving forward and aside.

External part of a hip

That in house conditions to get rid of nabedrenny ears, the athletes advise to include in a training complex static exercises on an outer surface of thighs with various lags.

Get acquainted with a set of exercises with a hoop for weight loss.

And in process of increase in physical training — to complicate loading by means of a gymnastic tape or an expander. So, will be useful to study of this problem zone:

1. Assignment of an ankle in a standing position on a lap. Technology of performance provides a rack with the emphasis on straight arms. On a breath it is necessary to take aside the leg bent in a knee until achievement of a point, parallel with a floor, by it. After fixing of such extension it is possible to return to a starting position. For intensive weight loss it is desirable to use weighting compounds.
2. Moves lying on one side. When you lay down sideways, having put emphasis on a forearm, after a deep breath execute moves the upper leg, raising it as it is possible above. It is important not to hurry at the same time that all involved muscles were studied.
3. Walking with attacks. Reach a starting position, having put legs together, having straightened a back and having lowered hands along a body. Make a deep breath and step the left leg back until in a knee joint of right the right angle is recorded. Return to the initial point. It is possible to complicate exercise by means of dumbbells or burdening.

Whether you know? A big gluteus — the biggest in a human body. With its help we can directly hold the case, run and jump.

For occupations in the gym it is better to do the data and cultivation of legs on the special exercise machine. Before performance of exercise it is initially necessary to choose operating weight and to adjust saddle width. And only then it is possible to hold a prone position, having hooked on the legs bent in knees for the roller. Grasp with hands handles and you watch that the back remained equal. Calves attract the roller to buttocks, and try to record the moment of its contact longer then come back to a starting position. At the same time sharp movements, breakthroughs and also a backbone izvivaniye are not admissible.

Thighs and buttocks

For weight reduction and elasticity of buttocks the halfbridge is recommended. It is carried out lying on a back at the bent knees. On an exhalation it is necessary to lift a basin, having put emphasis on feet. To increase loading, it is enough to raise socks or to arrange on a stomach burdening. At visit of the gym the stanovy draft on direct legs is shown. Exercise provides use of a bodibar up to 6 kg or dumbbells to 3 kg. In a direct rack it is necessary to bend slowly forward, lowering weight to knees. At the same time it is important to hold a back exactly, and returning to a starting position, not to be unbent completely. In case of lack of violations of the technology of performance will be notable extension of gluteuses and a back part of thighs.

Read how to make buttocks elastic and beautiful.

Thighs and stomach

In a complex of the trainings directed to simultaneous study of a press and hips as the most effective are considered:

1. Scissors in a prone position. For acceptance of an initial position lay down on a back, having closed hands behind the head. On an exhalation raise direct legs on 20 ° from a floor and do by them wide moves with crossing, imitating movements of scissors. At the same time you monitor breath.
2. For performance of exercise it is necessary to lay down on a stomach, having put emphasis on the bent hands. Then, having straightened elbows, strongly strain buttocks and record in such situation as long as possible.
3. Exercise bike. In house conditions of its function can replace the bicycle and also circular rotations of legs on conditional pedals in a prone position. It is recommended to complicate the last option, having accepted a pose of birch

It is important! To lose excess weight in problem zones, it is necessary to ride daily a bicycle on an hour with a speed of 15-16 km/h. Slow driving is inefficient.

The program of trainings for a week in house conditions

Randomness and not systemacity — the main enemies of trainings. If it is correct to distribute loading and to competently pick up exercises, then the first results can be observed in 7 days.

By drawing up the week program for weight loss of hips, buttocks and a stomach in house conditions the experienced trainers advise to plan occupations on Tuesday, Thursday and Saturday. Have to enter a complex:

• squats (sumo, with a bar);
• halfbridge;
• walking (with attacks, a zashagivaniye on the platform);
• rifts aside;
• moves of legs;
• scissors.

The specified exercises need to be carried out in 3 approaches till 15-30 of repetitions. Beginners can start with 8 times, gradually raising loading.

Besides, 4 times in a week of a cardiotraining are shown to persons interested to get rid of excess centimeters on thighs. They are planned on the days off, having chosen for themselves a suitable look:

• run (in a day at slow speed it is necessary to overcome from 3 to 7 km);
• walking (provides fast speed and has to take not less than 1 hour);
• dances (any kinds on condition of duration of occupations of 50 minutes are admissible).

Do not forget that when planning trainings it is necessary to consider time for rest after each approach. Otherwise injuries and inefficiency of exercises are not excluded. Also you remember warm-up with which each occupation has to begin. Making the program of a house training, try to alternate power and cardioloadings. If you plan to involve in process of a dumbbell or other burdening stock, at the initial stages give preference to the minimum weight, insufficient physical training and violations of the training equipment are the main reasons of sports traumatism.

Important! Power trainings cannot be carried out in the daily mode as the organism demands time for rest and restoration. At the same time trainers and sports doctors recommend daily about 1 hour to be engaged in any kinds of active movements.

How to accelerate removal of fat from thighs

If you decided to fight against fat on the hips, then there will be few physical activities alone, and especially for fast result. The will power, correction of food, cosmetology procedures and massage will help with it. That when and as it is necessary to do for acceleration of weight loss of problem zones — we consider one after another.

Healthy nutrition

It is a training basis. The organism has to receive necessary amount of energy, but during physical activities the emphases need to be placed on proteinaceous food. Under the most strict ban get:

• sweets;
• pastries, bakery and confectionery;
• sausages;
• fast food;
• semi-finished products;
• salty food;
• alcohol;
• carbonated drinks (including mineral waters);
• other products with the high glycemic index.

The diet of the training person has to include 4–5 meals that will allow to support the exchange processes of an organism and also will exclude sharp differences of level of glucose in blood. If daily you lower the total caloric content of the consumed food by 200–300 kcal, then in a month will lose about 3-4 extra kilos.

Have to be present at the menu of growing thin:

• water (coffee, tea, compotes, fruit drinks and other drinks do not guarantee the expected result);
• fast grades of meat (chicken meat, turkey);
• low-fat fish (pollock, hake);
• low-fat dairy products (kefir, cottage cheese, milk);
• seafood;
• porridges;
• vegetables;
• unsweetened fruit;
• greens;
• seeds, nuts (in limited quantity);
• vegetable oil.

Important! During trainings proteinaceous food has to prevail in a daily diet of the growing thin person, but it does not mean at all that it is necessary to exclude from the menu fats and carbohydrates completely. The excessive amount of proteins leads to oxidation of the internal environment of an organism that attracts pathogenic microflora. Besides it is fraught with decrease in vitality, chronic fatigue and deterioration in metabolic processes.

For investment of correction of the diet we offer an example of day food:

Massage for weight loss

Combustion of subcutaneous fat happens due to intensive blood circulation. That to achieve it, except daily physical activities, it is recommended to massage problem sites. In house the cosmetologists advise conditions to perform massage on hips in several stages.

1. It is carried out every day during a shower by means of a rigid bast from natural fibers. Its essence consists in intensive grinding of a wet body with circular motions. The high quality of the procedure will be testified by the reddened skin.
2. It is carried out at once after shower grindings when skin underwent preparatory cleaning. Provides special essential oils and devices for vacuum massage. The oiled skin needs to be massed the accurate circular, hardly sucking in movements. At the same time unacceptably excessive tightening of integuments as it is fraught with destruction of hypodermics that will provoke cellulitis.
3. Provides rubbing in in the steamed-out skin of fresh honey because of what it is recommended only in cases of absence of an allergy to pcheloprodukta. Promotes not only weight loss of problem zones, but also increase in vitality, and the general improvement. To achieve desirable result, honey needs to be smeared on skin the strong clapping movements until it does not brighten.

Wrapping in house conditions

Besides the mentioned fat-burning methods, various wrappings of problem zones have good effect. They are carried out by means of a usual culinary film, elastic bandage and essential oils. Despite of a set of recipes, all procedures about one algorithm becomes:

• to take a shower, having purified skin by means of a srub;
• to apply the prepared oil mix on problem sites;
• spiral movements it is dense to wrap up a body in a film, at the same time avoiding strong tightening;
• over a wrapper to put on the warmed trousers and a plush robe;
• for 40–60 minutes to lay down under a warm blanket for improvement of effect;
• after that to wash away the remains of cosmetology means and to grease legs with moisturizing milk or anti-cellulite means.

Important! Full calves and thick knees can demonstrate excessive addiction of the owner to salty food. Emergence of excess centimeters in these zones is connected with a liquid delay in an organism. And here fat deposits on hips and a stomach, as a rule, appear because of excessive production of insulin that is provoked by the use of flour products and sweets.

Several effective means for house wrappings:

1. On the basis of seaweed. Mix 2 tablespoons of oil of wheaten sprouts with 1 drop of tocopherol (vitamin E). For improvement of blood circulation and local temperature increase add 3 drops of cinnamon and orange oil. If cinnamon radio substances are unacceptable for your sensitive skin because of strong burning, replace them with geranium oil in the same proportion. If desired it is possible to drip several drops of rosemary. After that fill in 250 ml of warm water (not boiled water) 3 tablespoons of a dry laminaria (is on sale in drugstores). Having mixed, leave the received substance for 3 hours. Then filter, having separated viscous liquid, and start directly the procedure. In this case she demands intensive rubbing in in skin of oil mix. Having waited when it slightly is absorbed, moisten usual elastic bandage in water and, having wrung out, dip them for impregnation into laminar tincture. After that densely wind with them thighs, a stomach and buttocks. From above wrap up these sites in food wrap.
2. On the basis of cosmetology clay. For weight loss blue is most often used. Dissolve contents of a bag in warm water and add to the received substance of 10 drops of oil of a peppermint. Apply the received weight with a thick layer on hips and leave to dry. Then intensively work skin any massage oil and wrap up in food wrap.
3. On the basis of natural honey. For preparation for work pcheloprodukt it is necessary to warm up slightly on a water bath. Mix 70 g of liquid delicacy and a half a tablespoon of mustard powder and 30 g of olive oil. Carefully mix all ingredients to uniform consistence and apply on problem parts of the body.

Important! To people for whom the violations in work of a cardiovascular system which are expressed by emergence on skin of capillary grids, apiotherapy are diagnosed (application of products of beekeeping in the medical purposes) it is contraindicated.

Srubs

As the splendor of hips, as a rule, appears accompanied by cellulitis, in fight against excess weight srubs will come to the rescue. They not only help to purify skin, but also feed it, and stimulate intensive blood circulation. Good results can be received from the following tandems:

• table salt and kefir;
• the fulfilled grain coffee and shower gel; <