This problem is especially relevant for the fairer sex. Any woman strives to have captivating bends of her hips, strong elastic buttocks and sooner or later wonders how to remove fat from her hips and buttocks?
Due to the physiological characteristics of most women, fat accumulates in these places and the hardest part is to leave it when trying to lose weight. With age, this part of the body not only increases in volume, but also acquires unattractive contours and becomes more and more flabby. Is it possible and how to drive fat from the hips forever?
To get rid of the hated kilograms in the pelvis and legs, an integrated approach is needed: aerobic training, proper nutrition, special exercises. Each of these measures alone will not help. To remove fat on the hips, you will have to be patient - this process is difficult and will take a lot of time.
It must be said right away that it is impossible to remove fat only on the hips. To reduce the volume of the hips it is necessary to reduce weight in general, and at the same time, all parts of the body will lose weight. Of course, in different people, depending on gender, age and genetic characteristics, fat deposits are localized in different places and do not go out the same, but to reduce, for example, the circumference of the hips and waist and at the same time leave the breast size unchanged, it will not work.
Aerobic or cardio loads.
Aerobic training includes running, brisk walking, jumping rope, exercises on an ellipsoid and an exercise bike. Particularly effective is running over rough terrain, walking uphill or climbing stairs, and running with acceleration. These loads burn calories well , improve the functioning of the cardiovascular and respiratory systems, and strengthen leg muscles . How to remove fat from the thighs using aerobics? It is recommended that such exercises be given about an hour 4-5 times a week. It must be remembered that aerobic exercise does not form beautiful body shapes, but only burns calories, which can be immediately replenished with plentiful food. Therefore, it is also important to eat right and perform special exercises for the hips.
Proper nutrition.
Very often, in order to remove fat on the hips, women go on various diets or eat almost nothing. Firstly, during starvation, the body begins to expend proteins in the first place, that is, muscles leave, and fat remains to the last. Secondly, uncontrolled fasting or dieting is seriously harmful to health, and with the resumption of traditional nutrition, extra pounds quickly return. Thirdly, sharp weight loss is not at all a guarantee of beauty and grace, but only worsens the appearance, adds age, makes the skin sagging, and the face is haggard. Therefore, you need not starve or eat little, but eat right. A balanced, healthy diet should be the norm throughout life. The diet consists of natural products that are eaten fresh, boiled, stewed, baked or steamed. Recommended products: lean meat (chicken, turkey, veal), fish, cereals, low-fat cottage cheese, yogurt, kefir, olive oil, eggs, vegetables, fruits, except fruits with a high sugar content. But fatty meat, lard, sweets, pastries, cream cakes, sausages, smoked meats, butter, fatty dairy products, canned food, mayonnaise, fried foods, alcohol, chips, cola, etc. will have to be excluded. You need to think not only about how to remove fat from the hips, but also about how to make sure that the fat does not return, and only proper nutrition will help in this.
Exercises for the hips.
If you simply reduce weight and adhere to proper nutrition, then the volume of the hips will decrease, but will not be beautiful and fit. Therefore, you can not do without exercises that strengthen muscles. Here are a few exercises that well load the entire hip area - almost all exercises for the legs involve the gluteal muscles, so by practicing your legs, you can be calm for the buttocks.
Lunges. Well worked out all the muscles of the thigh. From a standing position, the back is straight, in the hands of the dumbbell, to lunges forward with one foot forward, so that the knee does not “move” forward, staying strictly above the toe, do not tilt the body. With short lunges, quadriceps are more loaded, with long lungs, thigh and buttocks biceps.
Leg presses. Performed on a special device. Sit on the seat, put the feet on the platform shoulder-width apart, bend the legs at the knees, trying to bring them as close to the chest as possible, then raise the platform up, do not straighten the legs to the end, while the lower back touches the seat. There are simulators with different angles. To study different muscle groups, you need to change the position of the feet on the platform.
Squats Any squats effectively act on the hips and buttocks, giving them beautiful bends. Put your legs shoulder-width apart, keep your back straight, and put the barbell on the shoulders. Squat so that a right angle forms between the thigh and lower leg. The knees are above the toes of the feet.
So how to remove fat from the hips? Aerobics - burns fat, proper nutrition - does not allow fat to accumulate, exercises - tighten the muscles of the hip area and form beautiful lines.