How to quickly improve the shape of the hips

How to quickly improve the shape of the hips?

Sport and movement

The main condition for the fight against the "ears" on the hips, experts call a mobile lifestyle. In most cases, such specific fatty deposits occur due to prolonged sitting - behind the wheel, at the computer, at home behind the TV. To take the first step towards improving the shape of the hips, you need to walk more.If conditions do not allow you to go out in your free time, you should do a treadmill in the gym, doing at least 10 thousand steps daily. A very good helper in working on your hips will be an inexpensive fitness bracelet that tracks a person's activity throughout the day.

The best exercises for dealing with the “ears” are squats, which should be performed four sets of 15 times. You can do them at home, but it is better to book at least a few classes in the fitness room, so that the instructor will show you the right approach to the exercise.

Legs should be placed at least a couple of centimeters wider than the shoulders and not to tear off the feet, doing the squat. To make the muscles of the outer part of the thighs work, it is necessary to bend over in the back and put the buttocks back. By the way, such exercises provide greater efficiency if performed with a light barbell on the shoulders, since they allow to improve the shape:

  • buttocks;
  • hips;
  • back;
  • shoulders.

Girl performs squatsThe so-called semi-squats, which place a very heavy load on the hips, but do not pose a threat of stretching or other injuries, have excellent results. To do this, you need to take a position with the combined heels and feet toes wide apart. To make the hips work, first stretch out as much as possible, standing on tiptoes, and then start doing the exercises. Squatting, try to keep your back level and move your knees apart. On the day you need to do three sets of 10 half-squats.

However, doing the same exercises over and over again will be ineffective - it is necessary to alternate them with flexings and other exercises that train the press. In addition, it is desirable to take a rope in hand and make at least 100 jumps per day, which will also help to remove excess weight from the hips.If you live in a city apartment and can not afford to jump in the morning, do wing exercises with your feet. To do this, you need to put your hands on a chair or other comfortable surface, and then raise your legs to the sides by about 50–70 cm, depending on your height.

At home, you should perform a similar complex at least twice a week, if the next day you feel an unpleasant heaviness in the legs. However, you can subsequently increase the intensity and perform exercises every other day to speed up the results. For several days in a row, you should go jogging or walking, but you should take a break from this activity at least once a week. If you are engaged in a particular sport, consult with your trainer to create an individual training schedule, including exercises for the hips.

Nutrition

To reduce the amount of body fat on the hips, it is necessary to follow a low-calorie diet. The following products should be completely abandoned:

  • pork, turkey meat, roast beef;
  • White bread;
  • animal fats;
  • mushrooms

Instead, you should eat more dairy products, greens, fresh vegetables, as well as coarse cereals, such as oatmeal or wheat with bran. At least once a week it is worthwhile to arrange a fasting day, using only bran cereal and water.

It is worth remembering that in any diet it is necessary to exercise perseverance, because the hips lose weight only after the face, chest, shoulders and abdomen.

Therefore, in practice, it often happens that the desired result is achieved only after a year or even a longer period of time. If you want to know how to remove ears on the hips for a few days, you can use the emergency method. It is useful if you are going to wear a short dress to an important event - however, the effect will not last long enough. To do this, take diuretics for several days or drink herbal-based tea with a similar effect - the amount of fatty deposits will decrease somewhat, although later you will have to deal with the essence of the problem, and not the external manifestation.

Sports nutrition and dumbbellsIf you have previously encountered sports nutrition, you can try to speed up the achievement of the desired result with the help of nutritional supplements.An excellent means for slimming the hips, as well as other problem areas of the female body, is L-carnitine. This active amino acid accelerates the breakdown of adipose tissue and contributes to the development of a huge amount of energy. For carnitine to work effectively, you need to saturate the tissues of the thighs and other problem areas with oxygen. This can be done by running, swimming and creating other serious loads for the body.

Massage

If you are interested in how to remove the ears on the hips as quickly as possible, you should massage the problem area, accelerating the breakdown of fat deposits. Even simple strokes, which are combined with hitting the edge of the palm and clapping, give a good result. The best option is to go to a professional massage salon where you can use specialized procedures for slimming your hips. It is best to order lymphatic drainage or anti-cellulite massage - they help to restore the normal process of using body reserves, represented by fat deposits.

The hydromassage works well on the thighs. It is not only about specialized boxes, which in our country are called “jacuzzi”, and not only about Charcot's soul.Taking a shower after exercise, attach its bell to the thighs, turn on the maximum pressure and perform circular movements in places where there are “ears”. Much better effect can be obtained if you gradually change the temperature, taking a kind of "contrast shower" - this will significantly increase the speed of blood circulation.

Vacuum thigh massageSome experts recommend doing vacuum massage for the thighs of the banks - such a measure also helps to increase the rate of blood and lymph circulation, as well as normalize metabolic processes. There is also a technique of honey massage of the thighs - for this, a thin layer of fresh liquid honey with lemon juice and cinnamon is applied to the skin, after which it is necessary to thoroughly rub the mixture.

Remember that diet, exercise and massage should be used at the same time - only with such an integrated approach can we achieve sustainable results. Experts say that after several months of such a regime, “ears” on the thighs go away for a long time, and no longer appear under the condition of an active lifestyle.

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  • How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips

    How to quickly improve the shape of the hips