And the priest is pumped up, and the legs are slender, and the exercises do, but the ears on the hips still do not go away? Then our complex is for you! We prepared a hot training for the hips and buttocks "TOP 10 most effective exercises" and guarantee 100% weight loss. For now, a bit of theory ...
Why do ears appear on the hips?
Ears on hips, photo
Here is such an unattractive picture and is called the ears on the hips, or rather tight bands of fat on the outer and inner surface of the thighs in view of the triangles. Usually this flaw in the figure is accompanied by cellulite. If you saw yourself in the photo, do not worry - we'll tell you how to remove the ears on your hips at home! And now we learn the reasons for the appearance of fat in these zones:
- Overweight, obesity of the 2nd degree;
- Hormonal imbalance;
- Violation of venous circulation and lymph flow in the lower limbs;
- Improper food - an overabundance of fatty, floury, sweet, smoked and fizzy;
- Postpartum condition;
- Type of figure - pear;
- Sedentary lifestyle.
From the wrong diet and lack of physical activity appears the most terrible figure - skin-fet, when the arms and legs are thin, the size of clothes is 40-42, and on the thighs and abdomen hangs fat. In turn, the body after delivery is very malleable to training, so completeness after pregnancy is the true manifestation of laziness. Here we also include an inactive way of life, because of which excess folds are formed not only on the lashes, but also throughout the body. The only thing who will have to work hard is girls with a pear figure.
How to reduce the ears on the hips: a diet
Doing sports will certainly help to lose weight in lashes and strengthen muscles, but without a shortage of calories and proper nutrition, do not dream of saying goodbye to ears on hips quickly. To burn fat immediately after the first training, we insist on adhering to the following rules:
- Forget about sugar, baking and fried patties;
- To throw out from a refrigerator ketchup, mayonnaise, shop sauces;
- Do not fry food;
- Cook the food for a couple, stew, bake, make a grill;
- Eat lots of vegetables and fish / steamed meat;
- For breakfast, oat flakes for cooking with milk (Note: "Extra" flakes are devoid of fiber, they are less useful);
- Love the cottage cheese and kefir / ryazhanka for dinner;
- Drink 2 liters of water per day (green tea, herbal unsweetened, plain water). Soda can not be;
- Cook cereals, soups - stop snacking sandwiches with sausage, if you do not want to turn into a hippopotamus;
- Love yourself and your body and then the ears on the hips will leave in English!
Perhaps now you are thinking "Mommy, it's impossible to do." It's tasteless, not for me. " Then continue to get fat, and together with strong-willed girls we go to trainings for burning fat. Well warm up and take some water - it will be hot!
Exercises from the ears on the hips, video
The complex is designed for 2 approaches. Perform 3 times a week
Exercise number 1. Rises on a chair - 30 times
We take a stable chair that does not ride on the floor and does not break from your weight. We put in front of ourselves and begin to walk on it, to rise. One leg becomes on the seat, the other is repelled and hanging in the air. We alternate legs so that the total amount of lifts is 30 times.
If you are not a beginner, take a dumbbell or a bottle of sand for weighting.
Exercise # 2 Deep squats with a weight of 20-25 times
Widely put your feet, socks apart. In the lowered arms we hold a dumbbell. We crouch down to the level of parallel with the floor and rise.
The main thing - stay tuned. Lead the ass back so that the knees do not go over the socks during the squat. The body slightly tilt forward with a slight deflection in the waist for maximum tension of the muscles of the thigh and priests.
Exercise # 3 Squinting feet on the floor - 25 times on each leg
Vo-o-from the very exercise that will blow up your buttocks and help get rid of the inner ears on the hips! We get on all fours and bring one leg back. We make oblique swings in and out, lifting the leg upwards in the center. Nothing complicated, but awesome loads the muscles of the thigh. See the video for the right technique.
To increase the complexity of the exercise, we put on the ankle weights - so the load will go to the thighs. If you fix the weight above the knee, we will strengthen the pumping of the buttocks.
Exercise # 4 Squats aside - 20 times
To finally kill the hips and the ass, do squats in the sides. Not to be confused with attacks. Position the legs together, take a step to the side and squat. We got up, legs together, step to the other side and squat.
Clearly fix the body before the squat, do not need to sink to the side and swim back and forth. We work like a robot.
Exercise # 5 Scissors - 1-2 minutes
We kill two birds with one stone: we pump the lower press and legs. We lay down on our back, raise our legs 45 degrees and begin to cut the air. The main thing is straight legs. If you hold them exactly on the string, then train all the muscles of the thigh on each side. Therefore no flexion in the knees.
How to remove the ears on the hips, complex training
Now you are completely shod in the question of how to remove the ears on the hips. Now it's up to your strength of mind. Girls, we wish good luck in winning over laziness!