Excess centimeters in hips often begin to concern men who lead the sedentary life (drivers or office workers), so there is a wish to put on cut-offs the beach. If you resolved to be engaged in the figure, study several effective exercises which will help you not only to reduce the volume of hips, but also to involve at the same time muscles of buttocks and oblique muscles of the stomach.
It is required to you
- - chair;
- - dumbbells or post;
- - rug.
Instruction
1. Receive the following home position: sit down on the floor, having leaned the elbows on the right side of the hip. Put hands directly before yourself, rest against the floor. In this way you will keep balance when performing exercise. Bend legs in knees, raise the left knee up and pull the sock on yourself. Then lower the leg down and relax muscles, make twenty such exercises on each party.
2. Rise and straighten the back, legs have to be together, extend hands and rest against the chair back. Now slowly rise by the sock of the right leg. At the same moment take away the left leg back and lift as it is possible above. Be late in this situation for five-ten seconds (standing on finger-tips of the right leg) and fall by the full foot. Do exercise on ten times for each leg (every time alternate legs).
3. Lay the rug and lay down on the back, turn palms to the floor and enclose under buttocks, legs have to be straight lines. Make the breath and at the same time raise the straight leg, detain for several seconds over the floor and on the exhalation lower. Make thirty exercises on each leg. As much as possible to involve muscles of the front part of hips, it is necessary to extend strongly the sock and not to weaken it until finish exercise. Don't bend the leg in the knee at all, gradually increase the range of swings.
4. Lying on the back, place hands and put emphasis on them. Bend legs, you hold knees together. Lower the bent legs to the right, then to the left, return to the home position. During performance of exercise of the hand and shoulders have to be pressed to the floor. Make ten repetitions in each party.
5. Straighten the back and get up exactly, place legs on width of hips. Cramp shovels together, strain stomach muscles. On the breath squat so that legs in knees were bent to the equal corner. At the same time take away basin back as if you are going to sit down on the chair behind yourself. On the exhalation return to the home position. Do exercise on ten-fifteen times in three approaches. For bigger efficiency use dumbbells or the signature stamp from the post which should be held on shoulders behind the head.
6. Waves legs will help to reduce the volume of hips. When performing this exercise don't forget about good rhythmical music and confidence in success which expects you after the concentrated study. Kneel, rest hands against the floor. Not up to the end straightening the leg, do free swings, at the same time as much as possible strain gluteuses and muscles of hips. Make thirty swings and change the leg.