slim and fit figure - the ultimate dream of every woman.But a perfect body - for a chosen few.What do the girls with whom nature was not so generous?Glavnoe-- not get upset!Indeed, in our time, there are many ways to adjust the figure.
most troubled places in the majority of the girls are butt and legs.If weight gain is these places are increasing in volume, and the notorious "orange peel" away with them much more difficult.But modern beauty standards prescribe that the legs should be slender and pop - supple and taut.This can be achieved by using a special set of exercises.
Recently, very popular in Russia are passive ways to lose weight and improve the shape.Manufacturers of various creams, salves and others. Means assured that a good figure is not necessarily to give up tasty, but high-calorie muffins, or go to the gym.Suffice it to regularly use cosmetics, and the result will not take long.In practice, things are different.So, what methods are ineffective in the fight for an ideal figure?
- creams for weight loss and restore skin elasticity .Manufacturers of such funds argue that the latter are able to tighten the skin and get rid of cellulite without changes in lifestyle and human nutrition.This, of course, misleading.Creams give effect, but only in combination with diet and exercise.
- herbal teas and essential oils. in many magazines and web sites they write that the use of oils and herbal infusions helps restore skin elasticity, improve the shape and even lose weight.Recommend doing the wrapping with essential oils and take a bath with a decoction of herbs.These procedures are undoubtedly useful for the body.But to achieve a significant effect, they must be carried out in conjunction with sports loads.Only a comprehensive approach to the problem will produce the desired result.
- weight loss diet .They really help get rid of excess weight, to find harmony and elegance, and cleanse the body.But to restore skin tone and tighten muscles diet will not help.It will have to do with the help of special exercises and cosmetics - massage and wraps.
- Water aerobics .This method is very good for the correction.Exercises in water contribute to the restoration of skin tone, and can even pump up the muscles a little.But finding the ideal figure is not enough.Want more exercises muscles of the buttocks and legs.The swimming pool must be at least 2 times a week and for a long time.
How to make a nice ass ?
Particular attention should be paid to regular sporting activities.You can enroll in a gym, engaged in the gym, group fitness and aerobics.But if you do not have enough time or money for a personal trainer, do not despair!The next set of exercises you can do without leaving home.By efficiency, he is not inferior classes in gyms and fitness centers.
Exercises for firm buttocks :
- Squats are a universal tool for strengthening the gluteus, calf and thigh.This exercise is recommended by most fitness trainers.Squat is easy and does not require any human pretreatment.They can do at any time of the day.Take a starting position standing, feet need to put a shoulder-width apart. back should be perfectly straight - this is the most important condition for the effective exercise! Squat from the original position, pulling his hands in front of him.The upper body should be in a position perpendicular to the floor.Follow the simple squat without load 50 times.
- If you wish, you can exercise more difficult, adding not heavy (2.1 kg) weights.Take the same starting position, take a dumbbell in your hands and bring them to the level of the abdomen.Squat and slowly raise your hands to eye level.The palms should be turned to the floor.Return to the starting position and lower the arms down.Do the exercise 12-24 times.Optimally do every day for 2-3 sets.This will in a short time to get a good result.
- Lunges - least effective exercises for the legs and buttocks.Starting position - standing apart from the feet shoulder-width apart.The back should be flat.It is best to do this exercise with weight.It is recommended to use a small dumbbell 1-2 kg each, although at the beginning of lessons and exercises you can do without them, so as not to overload yourself.Keep your hands at his sides, and turn the palms inward.
- Lunge - a step the maximum value, which is on the breath.During the movement of the upper body should be kept smooth and be perpendicular to the floor.It is important to constantly monitor posture and maintain it.When lunge bend the leg and lightly touch the floor with his knee.Exercise should be done rapidly.Then return to the starting position, repeat the same for the other leg.On each leg to do at least 12 attacks.The optimum amount approaches - 3, but can be 5-6.At the beginning of training strongly do not load their muscles - 3 approaches will suffice.But over time, increase their number and weight of the dumbbell.
- exercises with stretching legs.Take the starting position of standing on the floor on his knees, his hands rest against the floor.Hands should be placed directly under the shoulders and strictly perpendicular to the floor.Legs should also be smooth.Belly need to draw, and relax back.Imagine if your feet are attached to the body by means of hinges.
- During exhalation, pull your left leg back, it should form a straight line and parallel to the floor.Return to the starting position at the moment of inspiration.The optimal amount of stretching each leg - 12 times.Over time, their number should be increased to 24 times.In order to quickly achieve the desired result, do for 3 sets with each leg.
- slopes - good exercise for different muscle groups, including the legs and buttocks.Take a standing position, keep your back straight.Legs put at a great distance from each other.Uprites hands on his hips.When you inhale lean to one side, try to drop as low as possible.During the execution of the slopes keep back perfectly straight.The abdominal muscles should feel tension.
- Breathe out and tighten your glutes and leg muscles.Return to the starting position.This is a very simple exercise, but in combination with others. It will help pump up the ass and pull the legs to make them slimmer.Bend each side 12 times, and then increase the number to 24. The minimum number of approaches - 2, but it is better to make it 3-4.
- ejection pelvis - a very effective exercise to train the muscles of the buttocks.The result is already apparent in the second week of classes.Take the supine position, place the hands on the seams.Stops at the same time must rest on the floor, legs bent at the knees.Strive to catch up heels to the pope, so that it was possible to take up arms ankles.On the inhale, try to push the hips up, keeping heels on the floor.
- ejection to be performed as high as possible and with great intensity, movement can be sharp or smooth.When the ejection You should feel a strong tension in the gluteal muscle.If it is not enough, then you are doing something wrong.On the exhale, return to the starting position.To complicate the exercise, put one foot on the well-knee others. Do push, and then switch legs.Each leg should be done through 12 ejection.The number of approaches - 3.
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Exercise, combined with proper nutrition and daily care of the problem areas, will shape the object of your pride.Now you know, how to make the elastic legs and buttocks, using a special set for the home workout.Perform these exercises every day, and very soon you will get the desired result!