- A set of exercises for the thighs and buttocks tightened
- A few tips for last
Many girls will sooner or later face the unpleasant cellulite, flabby muscles and inelastic skin. All of these issues relate more to the abdomen, thighs, and, of course, the buttocks - the most problematic areas of the body. The reasons for this mass - this environment, and poor nutrition, and sedentary, a sedentary lifestyle. In the summer, at the time of holidays and beaches when you want to take a stroll along the coast in a bikini, the question of harmony is particularly relevant. Because today we look at the most effective exercises to firm buttocks, which will allow you to show off on the beach, do not hesitate to his priests and thighs.
Of course, in order to bring the forms in superb condition, no need to one month; however, the need to start somewhere? But before turning to the exercise, it is worth noting some important points, without which the classes will be ineffective. To achieve maximum effect, you must work through the main, the gluteus maximus muscle. That it is also responsible for the elasticity and the smartness of the thighs and buttocks. Muscle isolated in everyday life load practically not exposed (except for climbing stairs) because it requires careful attention.
In addition to the study of large muscles, watch your daily diet. Begin any of the loads, remember that the harmful snack food -not remember about sweets and soda, fried potatoes, or a fatty ham, -inache all efforts will be futile. On alcohol and smoking and talking is not necessary - it's the main enemies of the ideal figure.
A set of exercises for the hips, and the priests, presented below, will not only get rid of the "orange peel" in the initial stage, but also get rid of the gluteal folds, will be removed "ears" and make the skin on problem areas supple and more elastic. The exercises will take no more than 30 minutes, but the changes in the figure, you will notice very soon.
A set of exercises for the thighs and buttocks tightened
Here are the basic exercises that will help you keep in shape:
To perform the exercise with your feet slightly apart, knees bent. Now lean forward and slightly bent down, as if to jump by bending your elbows. Being in such a gnarled posture, make a sharp right foot step to the side. The left leg at the same time, lift the toe and stepped on the toes of the right foot. Now take a side step left foot stepped on her toe with the toe of the right foot. If you want to complicate the exercise, you should speed up the pace of movement. This exercise is very easy and enjoyable to perform a fast, upbeat music.
A popular and effective exercise effective for both thighs and buttocks for. We went on all fours, leaning on his elbows and knees. Pay attention to the hand from the elbow down to the wrist and was pressed to the floor. Now slowly lift your left leg, without straightening it. Thigh have to be parallel to the floor, the shin - is perpendicular. Do about 15 swings each foot, up and down.
A good exercise for the thighs, buttocks and back legs- attacks. For its implementation become straight, legs spread wide. Left back lunges, knee trying to get the floor. At this time, bend your right leg at the knee so that the thigh was parallel to the floor, but the thigh of the left leg - right angles. After a pause, go back to the starting position and continue the exercise.
Lie on your back, legs bent at the knees. Put your feet close together and straighten your arms at your sides. Squeezing the buttocks, tense press. At the same time gradually raise the groin up - try to raise as high as possible. Wait three accounts. In the same state of stress fall on the floor. Descend slowly, from the back to the coccyx. Do you want to complicate the exercise? Change the starting position with his feet on the ball ankles. Pay attention to the fact that the feet were straight.
- A simple exercise for the lazy
Such an exercise for the buttocks for those who do not like to torture ourselves serious loads. This kind of charging does not take long, however, will train your "outstanding" form. It's simple - during the day and slowly squeeze the buttock muscles then relax. Of course, this exercise is not to pump your perfect buttocks, but will increase their elasticity. Try to do at least one hundred cuts.
A classic exercise for the thighs and buttocks, which does not require you any special exercise equipment or a lot of time. However, it is considered the most effective squatting exercise for the elasticity of the priests. No need to immediately set itself a maximum of 200-300 sit-ups - start with 20 and gradually increase the load to about 100. The result will be evident soon!
This exercise effectively for buttocks, thighs, and so for a shapely legs. In total there are several options for its implementation. The first - is to raise the legs bent at the knee laterally. This exercise should be run 20 times for the right and left leg. The second option - simpler: lift straight leg. We also perform 20 times.
A third variation of the exercise - lifting the straightened legs back. The peculiarity is that when lowering can not touch the floor. Replays - 20 times on the left and right leg. And last, the fourth option - is raising the legs bent at the knees up. A very effective exercise, allowing quick feet give harmony and elegance, as well as pump up the buttocks. Repeat 15 times.
Firmly grasp right knee hands while gently pulling it to his chest. In this position, lock the 20 seconds, then change knee. Such an exercise for the hips requires 10 sets of 5 repetitions. Do not be deceived the simplicity of this exercise, "girth" effectively treats cellulite and flabby muscles - take note.
A few tips for last
Feeling the next morning, a slight pain in the muscles of the buttocks or thighs, do not be afraid - this is normal. In particular, this applies to those for whom such an unusual load. Do not stop the workout and try to "squeeze" out of a maximum of - muscle pain soon pass. And for the body to feel comfortable, take a hot bath at night or leave in the morning for an easy jog. As they say, fight fire with fire!
Before proceeding to the active implementation of exercises on any particular part of the body, do a little warm-up for 10-15 minutes - so you prepare the body to load. Such a charge should become a habit, and the exercises become systematic. Try to do them every day - even a little bit, but still do, otherwise your efforts may go down the drain.
Of course, it must be said about the food - it should be as qualitative and balanced. Avoid fatty foods and replace it with fiber, fruits and vegetables. Instead, carbonated beverages, try to drink more fresh juices or unsweetened stewed fruit without sugar. Forget the old wives cakes and chocolate bars - replace cereal bars.
Proper nutrition, daily workload and special cosmetic care - it is something without which it is impossible to successful weight loss. Beautiful body itself is not formed - necessarily have to make the effort. Then you notice how your figure will get different shape, become more feminine and sexy - is only a little bit to try!