The pursuit of modern standards of beauty forces people to make the increasing efforts. How to bring closer the figure to the ideal, for example, to make more harmonious heavy hips.
Instruction
1. Both for the man, and the following recommendations will be suitable for the woman: exclude alcohol and kofeinsoderzhashchy products from the diet, drink more water, refuse sweets and smoked products. But it is only the small first short step.
2. Excess fat can be removed by means of physical exercises and the special diet. One without another is impossible. Don't limit food, going on the low-calorie or low-carbohydrate diet, then together with fat also muscles "will leave". As soon as you return to the usual diet, excess weight won't be slow to return and as muscles will be less now, fat will take also their place. Of course, not such result is necessary to you.
3. If you decided to build up muscle bulk on all body, having in passing removed excess fat from hips, having replaced it with the tightened muscles, resort to power exercises, begin trainings with burdenings counting upon the set of lump (by the way, here for this purpose you will need the strengthened, protein-rich food). Pay more attention to hands and the torso. In this case you will gain both muscular, and fat weight, but in the upper body the muscle gain will be more.
4. Then gradually reduce food caloric content (not at the expense of proteins!), entering aerobic exercises into the program. At the same time you will lose the maximum of fat and the minimum of muscles. As a result the volume of hips won't decrease, but will be narrowed visually at the expense of more big shoulders and the torso and the tightened muscles. Such option is rather preferable to men; women to whom the number of the lost centimeters is important, but don't want to have beefy muscles of hips, other way will approach.
5. Decide how you want to be engaged: houses or in the gym. If you decided to start doing fitness, your coach will help to develop the program directed to reduction of volume of hips taking into account your wishes.
6. If you plan to work on yourself, without leaving the house, then at your service simple, but effective exercises which will demand from you one – not to be lazy and to don't miss "trainings".
7. Do leg swings in the standing position. It is necessary to repeat exercise on 15 times each leg. At the same time you watch that knees were straightened, and the sock is delayed.
8. Take the gymnastic hoop. Both special hulakhupa, and traditional metal will approach. Rotate it on hips 3-5 minutes daily.
9. Catch the small gymnastic ball. Clamp it between knees and squeeze it, detaining this situation for 3-5 seconds. Repeat exercise of 15-20 times.
10. Independent work isn't less effective, than occupations under the leadership of the instructor, but demands more will and time.