How to lose weight in thighs in 3 days: effective exercises"

Sometimes it is necessary to put for short term in relative order problem zones of a body. For example, some days before the trip to the sea to improve appearance of hips, having removed from them couple of centimeters of fat and having tightened muscles. In this case you can be helped by a three-day set of exercises together with observance of healthy nutrition and some cosmetic procedures which can be carried out in house conditions. Let's get acquainted with them in more detail.

Rules of weight loss

Of course, only exercises, even the increased intensity, weight loss of thighs for the short period of time not to reach. It is the best of all to approach the solution of this question in a complex.

It is necessary to follow such rules:

1. Changes in a food allowance. To exclude from it high-calorific products with a large number of sugar and fats, there are more crude vegetables and greens, to eat often, but in the small portions.
2. Sufficient use of liquid. For drink it is necessary to use just water or drinks without sugar. It is good to have the green tea or drinks for weight loss (for example, ginger tea) improving a metabolism.
3. Physical activity. It is necessary to pick up the set of exercises for problem zones which is gradually increasing loading. It is necessary to move to a thicket — to rise and come downstairs without elevator, to ride a bike, to make foot walks and so forth.
4. Massaging of problem zones by means of massagers and other devices improves microblood circulation and promotes weight loss. If desired, it is possible to resort to anti-cellulite massage which will be made by the professional massage therapist.
5. Use of various anti-cellulite means including wrappings, not only will improve a condition of skin, will tighten it, but also will help to remove or smooth manifestations of cellulitis and even to reduce volumes a little.
6. Water procedures. Reception of anti-cellulite bathtubs (with sea salt, soda, herbs, essential oils and so forth), the contrast shower, visit of a sauna or a steam bath will help you not only to have a rest, but also to lose weight, will promote removal of slags. It is possible to go to a session of a shower of Sharko also.

Video: as quickly and effectively to lose weight in legs and hips (thighs)

The program of trainings in house conditions

Not all have a desire and time to go to the fitness center. The set of exercises for weight loss of hips can be carried out also at home, having only dumbbells, a jump rope and a fitball. Daily intensive occupations will help weight loss and will tighten muscles of hips.

Of course, in only 3 days the progress will be not especially impressive, but noticeable. It is quite possible to get rid of 1–2 cm on hips. This three-day complex gives gradually, day by day, the accruing load of muscles of hips, helping to drive from them excess fat.

It is possible to lose weight also by means of yoga and dances.

The first day

In the first day only 4 exercises are carried out. Before their performance it is necessary to warm up a little. For example, jogging several minutes on the place, having jumped on a jump rope or having made moves hands and legs.

Attacks with dumbbells

Technology of performance:

1. To rise steadily, having put legs at shoulder length, having a little developed toes to the middle.
2. To pick up not heavy dumbbells. To straighten a back.
3. To take one leg a step forward, doing attack. At the same time a hip of a supporting leg with a shin create a corner 90 °, the hip is parallel to a surface.
4. At attack to continue to hold dumbbells at a body the straightened hands. To lean not supporting leg on a sock and to spring to a floor.
5. To make 20 attacks each leg on 3 approaches.

Squats with weighting compounds

Become so:

1. To rise directly, having widely placed legs.
2. To pick up heavy dumbbells.
3. To squat, holding dumbbells with straight arms below before itself. Hips at squat have to be parallel to a surface. To try not to tear off heels from a floor. Direct back.
4. To execute 30 squats.

Moves legs back

Become simply:

1. To rise with the emphasis on knees and elbows.
2. To hang the head down.
3. To raise one leg up, leaving it bent at an angle 90 °, curving only a coxofemoral joint.
4. To make 30 moves each leg on 3 approaches.

Move in the parties from a prone position

Becomes so:

1. To lay down on a surface sideways and to lean against the hand bent in an elbow.
2. To do moves by the upper leg, trying to reach the maximum amplitude of a move.
3. To make 30 moves each leg on 4–6 approaches.

The second day

This day strengthen loading by means of addition of couple of exercises from a below-mentioned complex. And it is possible to replace in general all program of occupations, using these exercises completely.

Whether you know? Dos Sharco was called in honor of the inventor — the scientist Jean-Martin Charco. Initially he was developed for treatment of diseases of nervous system and mentality.

Attacks forward

Do the same attacks, as well as in the first day, but dumbbells do not use any more. Loading increases at the expense of more intensive accelerated rate of performance of exercise and owing to increase in number of attacks. On each leg about 25 attacks on 3 approaches without stops for rest are carried out now.

Attacks back

Are similar to usual attacks, but become on the contrary:

1. To rise directly, having placed legs at shoulder length. To bend hands in elbows and to place on a belt.
2. To make one leg attack back, but it is not necessary to transfer to it body weight.
3. To return back.
4. Attacks should be done quickly, on 20 times on each leg in 3 approaches back.

Whether you know? The procedure of processing of skin a srub is called a peeling. It is the best of all to carry out it during reception of a shower. After a peeling the angry skin needs to be greased with nutritious cream.

Withdrawal of legs in the parties

Becomes so:

1. To rise exactly, having put hands on a belt.
2. To lift one leg aside to the level when it becomes parallel to a floor and to record it in this state for several seconds.
3. To lower a leg back and to execute squat.
4. To make 20 branches with squats on each leg in 3 approaches.

Raising of legs from a position lying

This exercise is carried out on a rug:

1. To lay down a back on a rug, having straightened legs.
2. To put palms under hips.
3. To raise one direct leg up, having formed it with a surface a corner 90 °.
4. Now the extremity can be lowered on a surface or to lift to it another.
5. To make 20 rises each leg in 3 approaches.

The third day

Occupations in the last day give the greatest loading. In the third day it is necessary to give all the best well when performing physical exercises.

Whether you know? Jumping on a jump rope of 15 minutes, it is possible to burn from 170 to 205 kcal. Approximately as much calories it is burned at squats. And here run and swimming burn already less calories: 490–576 kcal/hour (depending on intensity).

Rope jumping

This exercise which perfectly warms muscles at warm-up. At its performance not less than 15 minutes a large number of calories is burned. If there are enough forces to jump on a jump rope up to 40 minutes, then the effect of burning will be stronger. But do not forget — it is necessary to execute three more intensive exercises.

Squats

It is necessary to execute the following types of squats:

1. Holding dumbbells in hand.
2. With widely placed legs, parting knees in the parties.
3. Holding a stick behind an equal back.

Each type to do exercises on 30 times. Between them it is necessary to give itself rest for 30 seconds.

Get acquainted with the main technicians and rules of squats.

Application of a fitball

In this exercise of squat are carried out by means of a fitball thus:

1. To become a nape to a wall.
2. To place a fitball between a wall and a back.
3. Leaning on a fitball, to execute squats. At the same time it is necessary to change load of different groups of muscles, bending knee joints ahead of itself, in the parties.
4. To execute not less than 40 squats with a fitball.

Moves legs with a support

When performing this type of moves it is necessary to have a support (for example, a chair):

1. Leaning on a chair back, to take aside a leg, straining it and lifting on the greatest possible height.
2. To detain above the raised extremity for 5 seconds and to lower back.
3. To execute 30 moves on each leg on 3 approaches.

How to accelerate removal of fat from thighs

In hips in house conditions it is necessary to be suitable for obtaining fast result on removal of excess fat deposits in a complex. For this purpose, besides performance of trainings for symmetry of hips, it is also necessary to do massage and also fat-burning wrappings.

Important! It is necessary to carry out this three-day complex resolutely and to apply all forces for its realization. If to give an easy time to itself, then for so short period to achieve results it will not turn out.

Healthy nutrition

For obtaining the best result of weight loss during the trainings it is important to observe healthy nutrition. For physical activity it is necessary to receive necessary nutritious components. Food and physical activity have to be balanced.

Experts advise to adhere to the following recommendations:

1. It is impossible to starve in whole or in part at any physical activity — it can exhaust an organism.
2. Not to allow overeating and food in a hurry.
3. To develop an accurate day regimen.
4. Before training occupations it is necessary to make in 2–3 hours meal, the containing squirrel. If because of work it is difficult to make it, then in 30–35 minutes prior to occupations it is possible to be supported with fruit and fermented milk products, and in 1-1.5 hours after the training to eat more fully.
5. Before occupations it is possible to drink coffee, strong tea with small additive of sugar, but only without cream and milk.
6. For obtaining energy, necessary for sport, it is important to provide intake of glucose. Sugar, chocolate, pastries can put it in an organism. In smaller quantities it can be got from porridges, fruit and bean.
7. Preference should be given to complex carbohydrates (porridges, grain, peas, fruit and so forth). It will promote obtaining necessary energy, but not formation of fat deposits.
8. Before occupations of sport it is impossible to eat heavy food — fast food, any fried and also greasy food (fried potatoes, meat and so forth). It is necessary to avoid the products causing an abdominal distension (greens, salad, cabbage). It is necessary to exclude also milk, carbonated drinks, alcohol.
9. Food has to be fractional, each 3 hours in the small portions.
10. The breakfast has to be quite big. Then by a lunch there will be no strong feeling of hunger.
11. It is necessary to include vegetable cellulose in food. It promotes good digestion and a conclusion of toxins. It is desirable to eat during the day not less than 400 g of vegetables. They can be replaced with pharmaceutical cellulose. Because of availability of starch it is better to exclude potatoes from the list of vegetables.
12. It is necessary to drink as much as possible liquid. It is necessary for swelling of cellulose and stimulation of digestive functions. Besides during sports occupations together with then there is a lot of liquid, and it needs to be filled. During sports activities recommend to drink water small drinks each 15 minutes. During the day it is necessary to use not less than 8 glasses of water.

Video: healthy nutrition at weight loss we Will consider the approximate menu for those who are engaged in exercises for weight loss:

1. Breakfast. Steam omelet, a small portion of porridge with fruit, unsweetened coffee. Till a breakfast recommend to drink 250 g of water.
2. The second breakfast. Fruit (apple, a citrus), yogurt without additives.
3. Chicken breast on a grill, a small portion of the boiled crude rice, a green salad.
4. Afternoon snack. Skim cheese and cup of tea.
5. 200 g of seafood and stewed cabbage of broccoli. Glass of kefir.

We advise to examine the best exercises for a rating of legs.

Massage for weight loss

Massage for weight loss of legs and hips which can be made in house conditions will help to return symmetry to hips. There are different ways of performing massage and also various recommendations about its carrying out.

Let's consider main types of massage for weight loss:

1. Self-massage by means of hands. The most widespread and available type of massage. For its carrying out it is not necessary to finish the massage therapist's courses at all. By means of hands and massage anti-cellulite cream carry out massage movements — tinglings, pressings and strokings.
2. Honey massage. For its carrying out take liquid honey. If it dense, then is better to soften it by means of heating on a water bath. Honey is distributed on skin of hips and by the patting movements do massage. In process of implementation of the procedure it gets denser, and influence becomes more intensive. Carrying out duration — not less than 15 minutes. A course — 10 sessions every other day. It should be noted that such sessions have also peeling effect for an integument — when the horny sites of skin are removed, it becomes more smooth and elastic.

Important! A contraindication for holding a procedure with honey is allergic reaction to beekeeping products. When performing massage of hips, honey cannot be put under knees — in this area very sensitive skin.

3. Self-massage by means of electromassagers. Good electric devices for this purpose cost expensive. To optimum use vibrating massagers by means of which the vibromovements breaking deposits of fats are carried out. They perfectly tighten muscles and an integument.
4. By means of manual massagers. For performing massage it is possible to use manual massagers — brushes, mittens, the tape massager and so forth. Such devices contain rollers from silicone, plastic or a tree. Similar massage does not demand special skills and efforts. It can be done houses during viewing television programs.
5. Vacuum massage. This type of massage is recommended to be performed against cellulitis, it also removes excess centimeters from hips. For its carrying out it is enough to acquire special banks in drugstore or specialized shop.
6. It is carried out due to effect of a sauna that promotes removal of liquid and toxins, strengthens exchange processes in a certain area and burns a fat layer.

When performing massage it is necessary to follow certain rules:

1. It is better to do massage on the warmed skin.
2. All movements are carried out in the direction from below up.
3. In process of performance the massage movements gradually strengthen.
4. The procedure is carried out courses, by not less than 10 procedures every day or every other day.
5. Use only massage or anti-cellulite cream.

Wrapping in house conditions

For reduction of amount of fat on hips it is useful to do wrappings which are quite admissible to be carried out in house conditions. Wrappings promote removal of excess liquid, slags and toxins, burning of a fat layer under skin.

Important! In the presence of a varicosity the hot wrapping is forbidden to be carried out. In this case the choice needs to be stopped on a cold way of holding a procedure.

They perfectly cope with cellulitis, remove excess centimeters from problem places and improve structure of skin, doing it to more elastic. Wrappings do hot and cold in the ways. Let's consider the most popular wrappings:

1. From honey. This procedure is carried out only in the absence of an allergy to honey. 4 tablespoons of honey slightly warm in the microwave oven to a warm state. Then mix with 1 yolk and 5–6 drops of anti-cellulite essential oil. The turned-out means should be applied on hips and to wind with a polyethylene cloth, to be covered with a plaid. After 30–40 minutes, polyethylene is removed and wash legs with warm water. It is possible to add 2 tablespoons of mustard to this recipe, but if skin very sensitive, then is better not to add mustard. At the end it is desirable to take a contrast shower and to put anti-cellulite means.
2. From a laminaria. Mix preparation: 100 g of a laminaria fill in 4 cups of water of room temperature and insist 30–40 minutes. When seaweed bulk up, wind with them hips. Then wrap them in a polyethylene cloth and cover with a blanket. In 60 minutes remove a film, remove seaweed and wash away a contrast shower. The laminaria can be applied once again, for this purpose it is thrown into water in which it before it was drawn.
3. From clay or dirt. Clay or dirt are bought in drugstore. Usually at the program of weight loss use blue, green or black clay. The bag of clay powder or dirt is parted with water before receiving gruel, add anti-cellulite oils. As additive it is possible to use ground coffees or cinnamon also. Gruel can be dissolved not only with water, but also kefir or milk. Gruel is applied on thighs, rolled up polyethylene and washed away in 40 minutes warm water.

Video: recipes of an obertovaniye the Procedure of wrapping for obtaining good result needs to be carried out during the considered course daily. Of course, optimum will be to make 10 procedures every other day if on it there is time.

We recommend to esteem how to make a bottom beautiful and elastic.

Srubs

This cleaning means can be got in shops, and it is possible to prepare and. In house conditions as abrasive means apply ground coffee beans, honey with cinnamon to preparation of a srub, coarse salt (generally sea), sugar and also add sour cream, vegetable and essential oils.

When using a srub for hips it is necessary to follow the following rules:

1. It is necessary to apply it on the pure and steamed-out leather. It promotes deeper penetration of all useful ingredients.
2. It is necessary to put a srub with the massing movements round, directing it from below up.
3. It is necessary to rub in skin means for 5–7 minutes.
4. To wash away a srub warm water.
5. It is necessary to use means not less than two times a week (it is admissible and every other day), but not daily as the srub aggressively affects skin.
6. When developing an allergy it is necessary to pick up a srub with other components.

This program of weight loss for thighs including a set of exercises, healthy nutrition and cosmetic procedures will help to reduce in only three days small fat deposits on hips. Main thing: it is accurate to implement all recommendations and not to do itself indulgences.