It is quite often possible to meet the women having the harmonious top part of the trunk, the beautiful waist, the flat stomach, but large hips and heavy buttocks.
This type of the figure is called "pear", and at her owners the fat deposits are located in the lower body. To give to the figure the necessary proportions, one diet isn't enough, the complex of special exercises will help here. And now about everything one after another.
Healthy nutrition
Healthy nutrition - guarantee of symmetry. All blitz diets which only spoil health are categorically contraindicated to women like "pear" and increase percent of fatty tissue. Make the menu various, include in it the large number of vegetables and fruit, don't forget about proteins - it is fast meat, fish, seafood, eggs, dairy products. Be not afraid of carbohydrates, the main thing - they have to be difficult. Whole-grain bread, grain, pasta from coarse flour, bran belong to such products. On the contrary, reduce sweets and rich pastries. The amount of fats can be reduced at the beginning to 30 g a day without harm for health, and then to gradually increase up to 60 g.
Lymphatic drainage massage
Very effective procedure which improves lymph flows, thereby saving connecting fabrics from zastoyev liquids. As a result volumes leave problem zones. The procedure should be carried out the course. Contraindications - problems with veins and close located blood vessels.
Physical exercises
Not to do without them. Feasible exercise stresses not only will correct the figure, but also will give to cheerfulness. You will suit jogging and driving the bicycle. However, to reduce body volumes in certain places, it is necessary to perform special exercises - they simple, but rather effective. Perform each exercise in 3 approaches. Between each approach take small (within the minute) the break.
Exercises for the figure "pear"
- For hips and gluteuses. Get up directly, take in each hand on dumbbell. Do lunges forward, evenly distributing body weight. Repeat 30 times for each leg.
- For hips and gluteuses. Get up directly. Take in each hand on the easy dumbbell. Begin to squat to situation "sitting on the chair". The case is inclined forward, the back direct. Return to the home position, but don't straighten the leg up to the end, you hold their intense. This exercise can be performed without dumbbells. Repeat 30 times.
- For hips and gluteuses. Put legs more widely than shoulders. Take both hands the dumbbell weighing 5-6 kg. Sit down to the right angle in knees, return to the home position. Completely don't straighten the leg, in them tension has to remain. Repeat 30 times.
- For the press. Lay down on the floor or on the inclined bench. Bend legs at right angle. Be taken by hands behind by the edge of the bench or bed (if you do on the floor). Lower the bent legs at an angle of 45 degrees, again return to the home position. Repeat "against the stop".
- For the press. Lay down on the floor. Lift 60 degrees of the leg bent at an angle. Place the fitball under knees and press it shins and buttocks. Carry out twisting by the upper body. The waist remains pressed to the floor. Try not to drop the fitball. Repeat "against the stop".