As a result, a wave of fatigue is rolling in, and interest in training is dying out. To all this did not happen to you, we have compiled a complex that will spur metabolism, as well as strengthen the motivation for classes. Start with 5 basic strength exercises. When you are ready, learn the next 3, gradually increasing the number of approaches and burdening. Add cardio training, the plan of which is also built on the principle of gradual increase in intensity. If you combine all these elements, the harmony and desire to continue to engage in fitness will be guaranteed to you. Let's find out together how to use exercises to remove fat from the hips.
We accelerate metabolism
Start with 5-10 minutes of low intensity cardio. Train 3 times a week, relaxing at least 1 day between classes.
Repetitions, approaches and burdening
Level 1. If you are a beginner, perform 1-2 sets of 10-15 repetitions of the 5 basic exercises in this order. After every 4-5 workouts, increase the burden by 10%. After a month, you can go to level 2. When the load doubles against the original, add 3 more complicated exercises.
Level 2. If you exercise for more than 3 months, follow 2-3 sets of 8 repetitions of basic exercises. After every 4 workouts, increase the intensity by 10%. After a month, master 3 additional exercises. At the end of the power section, do 2 sets of 15 repetitions of any exercise on the press, for example "bike". Hitch. Pull the main muscle groups, holding each stretch 15-30 seconds.
Basic exercises
Combined squatting. Quadriceps, muscles of the buttocks and the back of the thighs work. Place the gymnastic bench between the stands of the simulator so that its end is located exactly under the crossbar. Stand with your back to the crossbar (feet shoulder width apart at a distance of 45 cm), grip it with the upper wide grip. While holding the press tight, go down until the thighs are parallel to the floor. Slowly return to the starting position and make 1 approach. Then move the feet under the bar, put them wider than the shoulders and unfold the socks 45 °. Bend your knees and perform a squat - plie, trying to touch the buttocks of the bench. Straighten and repeat. Initial weighed: up to 12 kg.
Burn fat, develop endurance
Choose any type of aerobic activity. It can be running or walking, jumping rope, dancing, practicing on the cardio. And do not forget about the warm-up and hitching.
Elbow cable rod
Muscles of the middle part of the back, back of the shoulders, biceps and press work. Place the fitness ball slightly to the left of the cable puller train at a distance of about one foot from it. Attach the handle to the bottom block. Lean on the ball with your left knee and left arm. Hold the handle with your elongated right hand, the palm looks inward, the back is straight, the press is strained. Bending the elbow, pull the handle to the bottom of the chest, shoulders and hips do not unfold. Slowly straighten your arm, do all the repetitions. Change your hands and take another approach. Initial weighed: 5-10 kg.
Lunge with reverse cable traction
There are quadriceps, muscles of the buttocks, back of the thighs, calves and press. Place the step-platform at a distance of i m from the cable traction simulator. Attach the handle to the bottom block. Stand with your back to the step and face to the simulator, with straight hands grasp the handle. Put a sock of the right foot on the far edge of the platform, strain the press and remove the blades. Fall into the lunge so that the left knee was above the ankle, and the right one - looked at the floor, do not bend your elbows. Straighten your legs and do one approach first with one, then the other leg. Initial weighting: 10-20 kg.
Push-up dumbbells
The muscles of the chest, front of the shoulders, triceps and press work. Get on your knees. Hands lean on dumbbells weighing 4-5 kg at a distance slightly wider than the shoulders. Straighten the press. The body should form a straight line from the head to the knees. Down, spread your elbows to the sides to shoulder level. Straighten your arms, returning to the starting position. Repeat.
Giving your hands
The biceps work, as well as the upper back. Stand upright, place your feet on the width of the shoulders, hands with dumbbells freely lowered along the body, palms facing forward. Bending your elbows, pull the dumbbells to your shoulders. Expand your palms inward and press up, and do not bend your wrists. Return to the starting position and repeat. Weights: dumbbells of 2-6 kg.
Complicated exercises
Rise to the bench
Quadriceps work, as well as the muscles of the buttocks and the back of the thighs. Put your left foot on the middle of the bench, the right one - leans on the toe. Dumbbells are pressed to the shoulders. Pull out your right foot and climb up on the bench, transferring the weight of the body to your left leg. Then bend the right knee and lift it to the thigh level. Without moving the left foot, return to the starting position. Do one approach first with one, then the other foot. Initial weights: dumbbells of 1-4 kg.
Reverse cable pull in front of you
Perform after the 2nd exercise. Muscles of the chest, anterior part of the shoulders and abdomen work. Attach the crossbar to the lower unit of the cable traction simulator. Stand up to the simulator with your back 30 cm away from him, feet shoulder width apart. Grab the crossbar upper middle grip, the cable passes between the legs.
Push-up on the fitness ball
Perform after the 5th exercise. Triceps, muscles of the upper chest, front of the shoulders and abdomen work. Lie with your straight hands on the ball, hands on the width of the shoulders. Then step back a little, legs wide apart. Straighten the press. While bending your arms, drop down, while keeping your elbows as close to the body as possible. Return to the starting position and repeat. To increase the load, lean on the socks, not on the full foot.
6 Secrets
Muscles - this furnace, where fat burns. To successfully build muscle mass, training alone is not enough. It is also necessary to monitor the balance of nutrition and consume enough protein. Too low diet causes the body to switch to an "economical" mode of operation, as a result, the metabolism slows down. Eat often and gradually, ideally - 6 times a day. With this mode, you can maintain blood sugar and avoid overeating. Nourish your body with natural full-fledged food and limit the consumption of refined foods (sweet and flour). You need at least 8 hours of sleep per day. Organize your time, concentrate on what is happening and do not put yourself at risk.