Women are concerned by the same question: how quickly to reduce hips? Soon summer and so there is a wish to put on cut-offs or skinny jeans, to look attractive in the bathing suit. It is possible to solve this problem by means of physical exercises and having reconsidered the food allowance.
It is required to you
- - rug
- - gymnastic ball;
- - post;
- - dumbbells or bottles with sand.
Instruction
1. Successfully to fight against excess fat on hips, it is necessary to eat exclusively healthy food. It isn't necessary to count each eaten calories, include the products rich with nutrients in the diet. Here it is possible to include fruit, vegetables, fast meat, the fat-free dairy products. Avoid alcohol, carbonated drinks, preserved foods, cakes and cookies. Eat in the small portions (approximately about your fist), but it is frequent. It will help to hold metabolism all day at the high level and to stabilize glucose level in blood.
2. Classical exercise for reduction of hips – squats, they will help to remove excess fat and will make legs more harmonious. Extend hands forward, legs shoulder width apart, the foot put in parallel each other. Begin to squat slowly, take away the basin back as if you want to sit down on the chair standing behind. Knees have to remain over stupnyam, don't remove and forward. Be late in the lower point for several seconds and slowly return to the initial position, straining muscles of the stomach and buttocks. Repeat exercise on twenty times in two approaches.
3. Lay the gymnastic rug on the floor and lay down on the floor. Bend legs in knees and put emphasis in the floor, hands are extended along the trunk. Slowly raise hips over floor level, leaning at this moment on feet and shoulders. When performing exercise squeeze as it is possible stronger gluteuses, be late for several seconds in the top point and slowly fall. Repeat exercise on fifteen-twenty times in two approaches. For increase in loading it is possible to clamp the small gymnastic ball between knees.
4. The best exercise for weight loss of hips – squats with the post (or the signature stamp from it). Undertake the post signature stamp the grip slightly more widely than shoulders and become straight (the signature stamp has to lie on trapezoid muscles). Put legs shoulder width apart and slightly part socks in the parties, the weight of the post has to be distributed equally on both legs. Make the breath, hold the breath and smoothly fall down. Knees are bent and slightly pushed forward, buttocks move back and down. The back is bent, the case slightly bends forward, look directly. When hips are parallel the floor, strain femoral muscles and rise up, exhale after the heavy piece of rise. Do squats with the post ten-fifteen times.
5. Lunges forward – the excellent example of exercises for reduction of hips. To increase intensity of this exercise, pick up small cargo, for example bottles with water or sand (if is – dumbbells). Put legs shoulder width apart and lower hands down. The right leg make the big step forward, having bent the knee. You hold the back directly, translate hands before yourself, the left leg seeks to touch the knee the floor. Be late in this situation for several seconds and return to the initial position. Repeat exercise on twenty times for each leg, it is desirable in two approaches.