The most effective exercises against cellulite
The majority of women throughout their lives in varying degrees, faced with the emergence of cellulite in various problem areas, and such unpleasant phenomenon does not depend on the weight and can be observed in obese and have very slender and thin, even the fair sex. The most frequently localized cellulitis in the buttocks and thighs, and get rid of it is the most difficult.
Modern beauty industry offers a variety of quick and easy way to eliminate the effect of "orange peel" using creams, lotions, gels, wraps and similar cosmetic products. Women are beginning to believe advertising and diligently use all these tools, but often do not see any result. It happens also is that cellulite is a result of such manipulations on time becomes less noticeable, but after just a couple of months, all is back to normal. The fact that the external action through a variety of creams has little effect on the subcutaneous fat, but certain exercises for cellulite on the buttocks and thighs can guarantee to get rid of it in compliance with the discipline and the manifestation of a certain persistence.
🍓Samye effective exercises
There is a lot of exercise, aimed at eliminating the "orange peel", but they are not so much aerobic power as the character. Regular jogging, dancing or any other aerobic fitness orientation can help to lose weight, but cellulite is hardly affected. Next we will look at some of the most effective and simple exercises on the area of the buttocks and thighs, can make them much more resilient and help significantly to eliminate the appearance of cellulite.
🍓Glubokie squats
Many coaches advise their clients to do deep squats every day to get rid of the "orange peel" on the hips and buttocks. Such simple exercise is really a very strong influence on the appearance of the back, as well as allows you to make skin more elastic and align its relief. In addition, squats can be performed easily at home, because they do not need a lot of space and any special exercise equipment or other fitness accessories.
To do this exercise on empty, you must learn the proper technique squats. To do this it is best to first train near the mirror, as best seen from any mistake or wrong move. If you decide to squat just with its own weight, the right to be a statement of the feet shoulder width apart or slightly wider, put his hands behind his head and start to squat with your back flat so that your knees do not go beyond the level of socks. The deeper you squat, the stronger the pressure on the buttocks and thighs. In the early stages it is best to do 15-20 squats in 3 sets, and eventually increase the number of sit-ups to 30-50 and make them in 4-5 sets.
To complicate the exercise, you can use the extra weight in the form of dumbbells or ordinary plastic bottles filled with water or sand. Under this option, you need to free weights squats hold in two hands, but the squat avoid swinging arms forward and backward or to the side, and try to keep his balance and not to bend your back. At the primary level will be enough dumbbells weighing less than 2 kg, and over time their weight can be increased up to 5-8 kg. The optimal number of reps - 10-15, and approaches - no more than four.
An important nuance! Squats are contraindicated for those who have problems with the knee, and the use of undesirable burdens for injuries or other problems with the lumbar spine.
If there are no contraindications to perform sit-ups you do not, but their implementation you feel discomfort in the lower back, try to squat against the wall to the point where between the torso and legs form an angle of 90 degrees. As a result of this exercise, you should have an impression that you like to sit on an invisible chair.
🍓Podnyatie pelvis in the prone position
It is an effective exercise for cellulite on the buttocks is raising the pelvis while lying on a hard, flat surface. Perform this exercise like squats, you can at home, simply lay on the floor gym mat or a folded blanket. It should lie flat, arms extended along the trunk and pelvis begins to climb as high as possible, dropping him back in a way that does not touch the floor. If you have trouble, you can help yourself a little hands, pushing them to the floor and pushing the pelvis up to help create resistance. Extra weight is not necessary to use, and repeated raising of the pelvis must be at least 20-30 times in 3-4 sets.
This exercise allows you to work out great gluteal muscle and the entire back of the thigh and helps to improve digestion, which is also not the most recent influences on the skin of the whole body. However, it is important to make lifting the pelvis rhythmically, quickly picking it up as much as possible and slowly dropping down to feel all the muscles that are involved in carrying out such an exercise.
Lifting the pelvis is strictly contraindicated to perform in the critical days. You should also be careful of a tendency to high blood pressure. If you have any problems with the lower back, it is best to refrain from this activity, or to make it previously tucked under waist soft cushion or a small pillow.
🍓Mahi feet
One of the safest exercises can reduce the appearance of "orange peel" on the hips and buttocks are all sorts of kicks. It is best to do a similar exercise on the floor, leaning on her knees and forearms so that the back of the neck to the tailbone form a straight horizontal line. From this position should in turn make kicks up, certainly straining while glutes.
Mahi is possible to do both straight and bent leg (90 degrees) for 20-30 times on each leg 3-4 approach. If you have cellulite is most pronounced on the hips, it should be added to the standard method of this exercise, its slightly modified version, involving lifting legs bent sideways to form a right angle with the body. The number of repetitions and approaches in this case may be a little less, because this exercise is not as easy as the standard foot moves up.
🍓Uslozhnennye options strides feet
If you do not have varicose veins, you can do kicks, after having put on their specific weights, which are now sold not only in the many sports stores, but often the most common and major supermarkets. For a start it will be enough weighting weighing less than 1 kg, but over time their weight can be increased up to 4-5 kg. Mach number using additional weights should be from 8 to 15 times, and a total of approaches to do at least three.
For those who can not, for one reason or another to use weights, perfectly suited as rubber expanders, or as they are called, tape resistance. Use this simple fitness device must be so: come knee supporting leg on the tape so as to form a kind of loop and thread the other leg in the loop and do it swings against the resistance created by the expanders. There is a tape with different load levels, oriented people with different power rates as well as the individual characteristics such as overall growth of the body length of the legs and the like.
Perform mahi with ribbons resistance should be in the same amount as usual kicks, but the approach needs to be done only 2-3. In any case, you should focus on the sensations in the muscles, and not to stop the exercise, until there is a sense of light burning and muscle fatigue trainees.
🍓Statichesky option strides feet
To more effectively work out the area of the buttocks and thighs, accelerate blood circulation in it and make the fat cells that form cellulite decrease at an accelerated pace, it should add a static version of the above exercises. To do this, bring the leg up or sideways and stay in this position for at least 30 seconds without relaxing the muscles and keeping in constant tension. If you are able to survive because more than 30 seconds - well, if less, do not get discouraged and try every next time to increase the time the static part of the exercise.
It is very important when you hold a certain position does not bend at the waist and did not compensate for the voltage occurs in the muscles of the trunk movement forward or sideways. You should also pay attention to where the "look" of your sock. So, when the static version maha ago sock best pull up, which further stimulates the muscles of the buttocks and thighs. If you make a swing towards the bent leg, and then linger in that position for some time, the foot should be positioned perpendicular to the leg and a sock, respectively, to "look" in the direction of the head.
🍓Hodba stairs
Too many women get rid of cellulite helped usual walking up the stairs, as it is improbable at first glance may seem. The fact is that when picked up the stairs our muscles are experiencing a double burden - to overcome themselves and steps to overcome gravity. This makes walking up the stairs very effective exercise to burn fat in the wrong place, well strengthens muscles and thereby helps eliminate unsightly "orange peel".
In order to raise the stairs it was not just a daily necessity, but a real strength exercises should be to overcome every day at least 500 steps, which equates to raise the foot at 9 floor 2 times. If you add more and more weights in the form of two equal-weight bags, in which case it is necessary to keep two hands, then make walking up the steps even more effective in this difficult task as getting rid of cellulite.
🍓Vypady
If you can not go every day on the steps, then you can replace it to perform all sorts of attacks at home. To study the muscles of the buttocks and thighs, as well as their significant strengthening and tightening of the skin in these areas are considered to be the most effective lunges forward and backward in bending leg to a right angle, which is performed in an amount of 20-30 times on each leg 3-5 approaches. Using the weighting in the form of dumbbells, you want to hold in their hands, in this exercise is to be welcomed. The number of repetitions in this case will be about 8-12 per, and approaches - no more than three.
All of the above exercises for cellulite on the buttocks and thighs should be done on a regular basis (3 to 5 times a week), proper nutrition and supplement intake for a sufficient amount of water in your body. If you do not adhere to the principles of healthy nutrition, the fat cells that form cellulite will not be able to properly respond to any exercise. Failure to comply with the drinking regime will lead to the imminent fluid retention in the body that will not allow you to completely get rid of the "orange peel".
If you show the will power and will at least for a few months to make regular exercises to get rid of cellulite on the buttocks, as well as monitor their diet and amount of daily water, you can easily wear very short skirts, shorts and afraid to look bad in a bathing suit, because your skin is smoothed, and the cellulite will be over. However, to maintain this effect we must try to continue to continue to follow these recommendations, but even better - to make sport and proper nutrition an integral part of their daily life.
