Many women would like to reduce the amount of your hips. And this applies to women who have no problems with the top of the body. Someone goes to the gym or resort to untested new-fangled methods, but it is actually slimming in the hips is not such a difficult task that can be accomplished even at home. You only need to develop the right strategy.
Every athlete knows that the key to a good figure is a combination of three factors: food, training, rest, and chief among them is nutrition. When losing weight it is necessary to abandon the use of number of products, promoting an increase in subcutaneous fat. For example, you want to exclude from your diet quick carbohydrates, i.e. those carbohydrates that provide the human body a short-term boost of energy. Such carbohydrates include a variety of pastries and cakes.
The energy that is necessary for the person for several hours of normal health, the body needs to obtain from complex carbohydrates, which, for example, is rich in vegetables and cereals, in particular carrots, potatoes, pasta and various cereals.
In addition, these products contain large amounts of vitamins and fiber, which helps to improve digestion. You also need to eat enough protein and fat.
Proteins are one of the most important construction elements of the human body, and fats to produce energy transportation, as well as perform functions for the protection and thermal insulation of the body. Diet it is advisable to plan several days in advance, and best of all week. Such planning will help to avoid harmful snacking.
Having dealt with nutrition, you need to choose a few exercises for the hips. The thigh is involved in almost all actions of man, and therefore quite well adapted to the loads. The man always walks, sits and stands, sometimes running and jumping. All this puts strain on different muscles of the thigh, therefore, exercises should be selected so to enable the maximum number of muscles of the thigh.
It is worth noting that in order to get in shape don’t have to go to the gym. Positive changes in your body can be achieved at home, training only with their own weight and available tools as weights. Exercises for slimming thighs at home weight.
Any athlete knows that a fundamental exercise to develop the leg muscles are squats. To squat at home with your own weight or using weights. As weights can be a lot of household items, such as bags with books or bottles filled with water.
Don’t forget that squat is a traumatic exercise, and execute it following the correct technique. Squats need to be performed with a flat back, otherwise increases the risk of injury and even the occurrence of hernias in the spine. You must also try not to have your knees over the headlands, and the pelvis needs a little back, at the knees when lifting fully straighten is not necessary. The head in the sit-UPS should be pointing straight and not bowed face to the floor. Feet should be shoulder width apart or slightly wider. Squats should be performed early in the workout, as it is the most energy consuming exercise. But before the main training it is necessary well to warm up the muscles and joints. The warm-up should be given 10-15 minutes. If the goal is to reduce the volume of the thighs, the best option of sit-UPS will mnogopoliarnym style short time periods of leisure. For initial training the optimum is to perform 12-15 reps of 3-4 approaches. Over time, the number of repetitions can be increased to 20-25, and the number of sets to 5-6.
The second most popular and important exercise for thighs are the lunges. Lunges are a great exercise for slimming thighs at home, as they not only train strength and endurance of the legs, but also develop coordination, since performing this exercise, the person is in a less sustainable position than when performing squats, and therefore, is more of stabilizing muscles. Lunges can be done both forward and backward. The best would be a combination of these options exercise.
Technique: put your feet shoulder width apart; from a standing position to make a step forward and lowered until then, until the knees of both legs do not form angles of 90 degrees, locked in this position for 1-2 seconds, then return to the starting position. Accomplishing lunges back the same, the only difference is that the step is not forward, but backward.
It is recommended to do 2-3 sets of forward lunges on each leg, and then another 2-3 sets of lunges back, also on each leg. In each approach, similar to squats, you need to do 12-15 reps, subsequently increasing their numbers to 15-20. A number of approaches to increase is not seen as appropriate, as the sum and so it turns 4-6 approaches on each leg. If you wish to increase the load on the muscles can use weights.
3. Kicks in side lying
This exercise strengthens the inner and outer thigh and hip.
Technique: lie on your side, not leaning forward or back, stretch hand to the floor, slowly lift the leg, trying to form an angle of 90 degrees, at the top lock for 1-2 seconds and slowly lower leg to starting position. If possible, before the end of the working leg down so she was under constant stress. Legs can be alternated or you can complete a given number of sets on one leg, and then repeat the same for the second.
It is recommended to perform 3-4 sets of 15-20 repetitions on each leg.
4. Mahi leg back
This exercise is designed to work out the muscles back of the thigh and buttocks.
Technique: standing on all fours, to run max leg back, trying to pull the heel up. Your back should be kept straight, slightly prognuv in the lower back, the head should look forward. Legs as in the previous exercise, you can alternate or perform a full range, first on one foot and then the other. The number of sets and reps as in the previous exercise (3-4 sets of 15-20 reps).
“Chair” is a static exercise, it is necessary to perform at the end of the workout when muscles are already tired. Despite the fact that the statics does not imply movements exercise chair is working fine front and back of the thigh and the drumstick.
Technique: rest your back against the wall, begin to gradually fall down as if sitting on an invisible chair, when the legs bend at the knees to an angle of 90 degrees, locked in that position and stand for 30 seconds, then return to the starting position. Subsequently, the time spent in the “chair” can be increased to 45 seconds, minutes, and even more. It all depends on your level of training.
It is recommended to perform 4-5 approach. With increasing time spent in the “chair,” a number of approaches can be reduced to 3-4.
This 5 best exercises for slimming thighs at home. It is recommended to choose 3-4 exercises for a single workout. Greater amount of exercises can lead to overtraining, which will slow down your progress. From workout to workout set of exercises should be changed, because the body tends to adapt to the offered load, and it must constantly surprise.
Don’t forget about recovery. In the first week of classes, only one workout a week. Later, you can go to twice-a-day training regime with the rest not less than 48 hours, i.e. two days.
Only the combination of proper nutrition, well-constructed programme of training and sufficient recovery time will help you achieve your goals.