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How to remove fat from the inside of the hips? Simple truths. How to quickly remove fat on the inside of the hip. All methods and procedures How to reduce the fat layer on the hips

A beautiful figure is a dream of each, but not everyone is ready to fight for such ideal forms. If you refer yourself to the number of those who are ready to keep certain rules for the sake of beauty, pay attention to your body every day, to eat and perform exercise, this article for you. We will tell you how to remove the hips per week With intensive training, the inclusion in the diet of useful, burning calories of products and massage of problem areas of the body.

Proper nutrition will help remove the hips

So for such short term Restore the shape and remove the "ears" with the hips will need a lot of action. All begins S. proper nutrition. Regular use of food fat foods will make it possible not only to reset the extra calories, but also support the figure in the right state.

You need to reconsider your diet and include the following products in it:

• Vegetables: carrots, peppers (especially useful peppers yellow and orange flowers), cabbage (fresh and sauer), broccoli, spinach, podpper, beans, lettuce leaves;
• Fruits: avocado, kiwi, apples, pears, etc. It is possible to delete bananas;
• Nuts: walnuts, almonds and peanuts. Eat a couple of nuts 3-4 times a day;
• Cereals: Rice, Grech, as well as oatmeal;
• Boiled eggs;
• Cold or chilled soups;
• Cheese of low-fat varieties;
• Fresh grapefruit juice - one glad every day;
• A fish.

For high efficiency Pat. green tea, And before use, sprink up with black pepper - this is a simple action will not allow you to recover. Lubricate salads with olive oil.

Exercise struggle with surplus

Intensive workouts allow you to quickly burn extra calories, although of course, depending on the degree of "nestness", each individual will need a specific time. Since in our article we consider ways to get rid of extra kilograms on the hips within seven days, we advise you to perform the following exercises:

• Run. Detach on the morning or evening run 30-40 minutes. Jogging will reduce the volume of hips, buttocks and hands, as well as pump legs;
• Jumping with a rope. If you fail every day, jump with a rope at least within an hour;
• Squats. Bringing hands to the sides, and legs on the width of the shoulders, follow 30-50 squats daily. The maximum effect can be obtained if you create an additional load by taking dumbbells;
• Mahi legs. Feeling about the wall, lift the left leg up and make 20 moving. Change your leg and make the same amount of mach. Then make 20 makhs to the side;
• Go to the left side. Raise the right leg up and take 20 moving. Turn to the right side and do the magicians left.

Concentrate your efforts to perform these simple exercises and do not be lazy to fulfill them even in the most cloudy day and in a bad mood! With intense and regular training, you can get a good result!

Honey massage

Massage is an effective means of combating cellulite and excess fat, but we advise you not to forget about the above rules in order not to lose the results you get after the course of honey massage. To make an effective honey massage you need:

• Heat the body well. To do this, you can visit the sauna, bath, take a bath or shower. The best option is to visit the infrared sauna, but the massage can be carried out after physical training. You can clean the skin from dead epidermis cells using scrub or peeling;
• Prepare honey. For the thighs you will need only 2 hours. Spoons of buckwheat, lime or flower honey, which first need to warm up in a water bath to a temperature of 47-55 degrees suitable for the procedure, but not allowing you to burn;
• Apply honey on hand. Easy cotton hips apply honey. After a few minutes you will notice that your hands will begin to stick. For two seconds, press the palm to the skin and turn them sharply. You must feel very easy burning and warmth. It will talk about what you perform the procedure correctly and already get the effect. Continue to keep pattering. You must see a small whiten liquid - slags that are quickly and painlessly derived from the body. Soon honey will start becoming dirty and to form sprinkles, it suggests that the procedure is time to finish;
• Do not rush to wash off honey! If you want to get the effect in a week, you should wrap the hips with polyethylene and wash them off warm water After an hour. At this time, you can relax or perform exercise.

Vacuum massage against fat on hips

Another one good way Getting rid of fat on hips can be called vacuum massage. You can make this procedure in the cabin or at home. For massage at home you need:

• Take a shower to heat the skin and carry out the peeling procedure;
• Apply olive, massage, tangerine, orange or your favorite oil or massage cream on the skin to provide gliding;
• Put a special vacuum bank on the problem zone (they are sold in a pharmacy). If you could not buy such a bank, a glass bank is suitable, but it must be flipped over with the help of a candle or lighter to pour out the air, after which it is sharply put to the jar on the skin. With the pharmacy jar of this procedure, it is not necessary to carry out because it has a special pump. After the bank "will succeed" to the skin tissue, spend circular massage movements. Do not make a massage of one plot more than 10 minutes. It can entail skin stretching.

Vacuum massage is a very effective procedure, however, it is not suitable for everyone. For example, it is not recommended to carry out a massage in varicose veins, during pregnancy, mercant and other skin diseases. In order not to harm yourself, we recommend that you consult with a doctor regarding this procedure.

Of course, not everyone can get rid of extra centimeters on the hips in the week. But striving to get such a quick result required. Candle Fastfud, plan your day so that time is enough for physical exertion, and for cosmetic procedures, and you will become one step closer to the perfect figure!

If you think about how to remove fat from the inside of the hips, and it seems that it is simply impossible, try these 7 best exercises for the hips.

They will lead you to the tone and make the body tightened, and will also help get rid of excess in this problem zone.

Yes, it is quite possible to make legs as you dreamed about!

Exercises Ballerin for Slim Feet

Exercises for weight loss inner thighs

If you fulfill all these exercises for weight loss in the inner part of the hip three times a week, we will definitely see the results. Just remember this every time you feel that your muscles are burning!

5 best exercises on the inner side of the hip

Exercises for the inner surface of the hip - Video | Clean Galife!

1. Pilates: feet lifts for the inner part of the hips

Pilates is a serious muscle training cortex, and the inner part of the hip is a key point when stabilizing the muscles in many exercises. In fact, you can feel that the muscles of the inside of the thighs work even more than the muscles of the press. This simple exercise is easy to perform and it is one of the best for those who want their legs to be slimmer.

How to perform:

Lie on the side, straighten the bottom leg, and put the top so that the stop or knee is on the floor. Enter the forearm, or keep your head.

Inhale, and on the exhale lift the bottom leg, without bending it, strain the muscles of the bark. Inhale when you lower the leg.

Make 10-15 repetitions, then change the side.

2. Squate "Frog"

This, funny at first glance, the movement is really just a stove for calories, so get ready for accelerated heartbeat and to the fact that all your body muscles will be involved at the same time!

How to perform:

Become straight, legs are slightly wider shoulders width. Straightening the stomach, bend the knees and retain the buttocks back, while divering your knees, and try to get to the floor with your hands.

Go away as much as possible, but do not forget to keep the top body raised.

Fast movement straighten your feet and hips, push off your feet and jump, legs during a jump together, hands above your head.

Put your legs before landing and return to the critic.

Repeat 10-15 times, then travel and restore your breath - you deserve it!

3. Range to the side

The attacks are excellent exercises for the thighs by themselves, but the lunges aside are directed to the inner muscles of the thigh.

How to perform:

Legs together. You can take a couple of dumbbells if you want to make an exercise harder. Put the right leg and bend the knee. Try to keep your left leg as much as possible, do not tilt the upper part, and the right knee bent so that the knee does not go out behind the fingers.

Return to the starting position with the right foot stop. Repeat the movement for the left foot and finish the replay. Make 10 repeats for each leg.

4. Cancel "Plie"

When people ask about how women get rid of fat on the hips, should look at the ladies with the most enviable legs. For example, to ballerinas. Cancel "Plie" is exactly what makes the feet of dancers look long and slim. This exercise will easily fit into your permanent fitness classes.

How to perform:

Widely lay down the legs, the fingers of the legs are turned to the side at an angle of 45 degrees, the breast is stripped. You can also use dumbbells as a model in the photo to make training more difficult.

Bend your knees, strain the buttocks, the core and the inner part of the hips. Keep your hips so that they do not go out for the maizins of the legs, when you will squat, and the hips will be at an angle of 90 degrees to the floor.

Having focused on the heels, straighten your legs to finish repeat. Make 10-15 repetitions.

5. Compression Fitbol

Fitball is one of the inalienable parts of the equipment for classes. He can work wonders in attaching the shape of the inside of your hips. We can say that this is the answer to the question "how to remove fat from the inside of the thigh."

How to perform:

Lie on the back. Bend your knees, feet on the floor. Clamp well inflated phytball between the knees.

Hands on the sides, the corner tense. Now squeeze your knees, thinking that you try to flatten the phytball. This is a slight movement, but it is precisely what is your goal.

Squeeze so much as you can, then relax, still squeezing the ball. Repeat 20-25 times to complete the set.

6. Most

The bridge is a pose of yoga, which has a lot of advantages in how to remove fat from the inside of the hips.

How to perform:

Lie on the back, knees bent, feet on the floor, hands on the sides. Inhale, on the exhale, raise the hips to the ceiling, taking them off from the floor and trying to make a straight line from the shoulders to the knees. Hold the thigh parallel to each other, straining their inner part. Do not leave the knees to disperse on the parties.

Hold the position from 30 seconds to a minute, just do not forget to breathe. Relax and repeat 2-3 times.

7. Most important: do Cardio

One of the key points in how to lose weight in the inner part of the hip is to accelerate the burning of calories with the help of a cardio, which will come to heal, as your heartbeat will accelerate. Exercises on cardiovers are burned tons of calories, and also help the body to process accumulated fat, bringing tight and toned muscles into the light. Even more, no longer need to spend all day in the gym. Make a choice in favor of exercises that burn more calories, such as running, jumping on the rope, lifting the stairs or ride a bike to never break your head over how to remove fat between the legs.

Try to combine them with intense interval training when you work a minute in the sweat of the face, and then restore the minute. In total, it turns out 20-30 minutes three times a week. After that you can smile to reflect your own slender and taut legs in the mirror.

Video - Exercises for the inner surface of the hips

Remove fat from the hips and buttocks are dreaming both women and men.

The problem is more characteristic of women, because for better nose of the fetus nature is due to the deposition of fat on the abdomen, hips and buttocks.

Men seemingly easier because Testosterone - a male hormone - protects them from obesity. However, the strong floor is subject to excess weight.

Certain exercises and diets will help to adjust the proportions of the shape, make legs and buttocks with elastic.

We discard extra weight with feet and priests in men and women

Remove fat only from problem areas will not work. Need an integrated approach that will lead to a general weight loss.

General directions are as follows:

1. Power correction. Replacing harmful products for useful, calorie counting, increasing the number of protein food.
2. Exercises. Cardio - for fat burning, power - for muscle suspenders.
3. Daily regime.

When performing all the conditions, the result can be seen after a couple of weeks. Moreover, a man will achieve them will be much easier, since he has metabolism faster from nature, as well as muscles larger and more energy consuming.

Practice shows that the body becomes proportional not immediately. Although fat is leaving at the same time from all seats, first will noticeably lose her face, hands, fingers, chest. Then there will be centimeters with priests, legs. Since in the upper part of the fat body is minimized much less than below.

Opinion expert

Evgeny Kislitsa

Practitioner Surgeon. Certified Massage Master. Two-butt vice champion and champion in the heavyweight weight of regional guided sports competitions.

Such behavishing features are caused by physiological nuances of the distribution of fat cells in the body. First of all, they accumulate and actively increase their number at the level of the buttocks, hips and abdomen. Therefore, these sites most often increase in volumes. In other places, the amount of fat cells is less, the processes for the formation of new cells are not so active, respectively, in these zones the fatty layer is less pronounced.

Be sure to look:

Gallery Image With Caption: Gallery Image With Caption: Gallery Image With Caption:

Effective ways to quickly burn fat

Quickly lose excess weight Effective methods will help. Among them:

• low-calorie diet, as a result of which the body will begin to actively spend the reserves of fat, turning them into energy;
• fractional nutrition, the purpose of which is the imaging of metabolism, since it slows down at low calorie nutrition and hunger strikes;
• cardiography is better long and slow than fast and short;
• the use of fat-feeding preparations, special creams;
• massage.

Attention! Fast effect does not mean a stable result. Nutritionists advise to lose no more than 3-4 kilograms for a month.

Correct meals and diet

Fat leaves if the energy is spent more than coming with food. Therefore, the main stop in the correction of food should be made to a low-calorie diet. However, the hunger strikes must be excluded completely - they violate the metabolism. .

A woman will need 1200-1500 kcal and no more. Male - from 1500 to 2,200 kcal per day. After two or three weeks of low-calorie nutrition, you can go to balanced nutrition, and the amount of calories that stabilize weight will strengthen the results achieved.

Important! The reduced calirate is designed for an average person. The same whose weight exceeds or lower than the averaged parameters, it is recommended to reduce the daily caloric content by 20-25% and adhere to such nutrition.

Any diet will help to lose weight if they follow. What a way to choose is depends on taste preferences and health status.

Good effects can bring such diets:

• buckwheat - it is necessary to eat 3 days buckwheat, bred hot water. You can add a little milk of 1% fat. The next 10 days you can eat buckwheat with vegetables. Salt, sugar and oil - under the ban;
• buckwheat-kefir;
• kremlin, vegetable fruit and vegetable.

We are doing sports

Active lifestyle helps to get rid of extra calories and strengthen the muscles. You can choose such sports:

1. Swimming. For 1 hour you can get rid of 600 kcal. In addition, during the swim there is a training of all muscle groups.
2. Dancing. For 1 hour 500 kcal are lost. You can choose any kind of dances that like. In addition to burning fat and muscle suspenders, dances will give a lot of positive emotions.
3. Run. In just 30 minutes you can burn to 750 kcal. it effective method Slimming, but requires the observation of the doctor.
4. Bicycle ride. For half an hour, you can lose up to 600 kcal. Just 3 times a week for 30 minutes of bicycle walks, and the figure will noticeably work.
5. Fitness. Classes will allow the embossed body in a short time. It is recommended to engage three times a week at least one hour.
6. Aerobics. For an hour you can burn to 400 calories. This is a combination of exercises with dance elements.

In the case of weight loss, any type of activity is welcome. Even we are talking On the active cleaning of the apartment or walking the walk daily from home to work and back.

Important! 2 hours before classes and 2 hours after they can not eat anything. Classes must be held regularly, then the result will be achieved.

The most effective exercises for elasticity of the muscles of the legs:

1. Squats. Stand smoothly, legs to place, socks a little apart, palm put on the hips. Lack so that the hips become parallel to the floor. You can straighten with smoothly or pulsating movements.
2. Fallen. Stand smoothly, hands on the belt. One leg start and crouching as low as possible. Then on the other legs.
3. Movement foot lying on the side. Lie on the side, the lower elbow on the floor, the top - for the head; The lower leg is bent in the knee. Other leg should be raised from the floor and perform circular movements. Make 15 movements, roll over on the other side and change the leg. To train the muscles of the legs, a man can make 20-25 circular movements for each lower limb.

There is also a mass of other exercises performed lying on the back, "scissors", "bike", breeding legs to the sides. It is necessary that classes make pleasure, and choose the exercises that it is pleasant to perform.

We train the bridal muscles

To make the buttocks with tightened and elastic, such a set of exercises should be performed:

1. Lie on the stomach, raise the torso, bend legs in knee joints. Rhythmically crossed the foot. Make up to 50 times.
2. Frame on the back, hands along the body, palm in the floor. Bend legs in the knees and raising the pelvis up and down.
3. Stop on all fours, elbows on the floor. As high as possible (but not through force), lift one leg bent in the knee. Lower the foot before touching the floor with the knee and lift it so that the thigh becomes parallel to the floor. Repeat 10-15 times for each leg.

Well pulls the jagged muscles running, walking on the stairs, cycling.

See other articles

When losing weight, the lower part of the body has always been a problem zone for women. Incorrect lifestyle, sitting work - the main causes of fatty deposits on the buttocks. Knowing knowledge about how to remove fat with hips without harm to health with a sore problem.

Features of slimming in hips

The nature of the female organism is designed primarily for motherhood, so the subcutaneous fat is accumulated in the lower body. Widespread bones to change the body's constitution will not work, but remove extra centimeters and fat on the hips is possible.

It should also be borne in mind that subcutaneous fat can not disappear in a few days. Therefore, to receive visible results must pass at least a month. Simultaneously lose weight will be not only thick thighs, but also other parts of the body (hands, legs, sides). Reduce centimeters with buttocks without affecting other parts of the body, it is impossible.

Basic principles of thigh correction

Thinking over the problem, how to remove excess weight with the hips, first of all you need to know the important principles of losing weight of this part of the body. You can get rid of unnecessary centimeters only when using an integrated approach:

1. Remove fat on the legs and buttocks will help a special set of exercises, systematic execution of which will help keep the body in a tone.
2. In addition to exercise, it is necessary to pay attention to the diet that is of great importance for weight loss.
3. Special wraps activate metabolism. To combat cellulite, wraps from honey mixed with salt in equal parts will help. The mixture of massage movements is applied to the skin, after which the body turns into a film for 40 minutes.
4. Massages enhance blood circulation in the lower extremities, removing spasms and relaxing muscles.
5. Reception of the contrasting soul is able to tighten the dramatic skin and burn extra calories. The shower is recommended to take a day before bedtime.
6. The amount of fluid feeding. Water is of great importance in the process of weight loss: it accelerates metabolism, increasing the efficiency of the weight loss process. In addition to water, the water balance is well filled with herbal teas and fruit.

Exercises for reducing the thigh

Remove fat and pull the skin between my legs. For this, a simple set of exercises is suitable, which is recommended daily either every other day. The number of approaches should gradually increase, and the time spent on charging should take at least 30 minutes.

Before the exercises should be warm up a little. To do this, you can jump or run in place for three minutes. After that, make small slopes.

The following exercises will help to quickly remove fat from the hips:

1. Squats. This exercise promotes pumping all the muscles of the press and hips. In addition to simple squats, you can make squats at the wall: the blades and the buttocks are pressed against the wall, the semi-man is performed. In this position, it is necessary to stay at least as long as possible (at least 30 seconds).
2. Lifting legs in standing position. Stand, put your feet on the width of the shoulders. In turn, raise your legs to the side as high as possible. Watch your legs remain smooth.
3. Exercise "Frog". To do this, you need to put legs on the width of the shoulders, after which it is necessary to perform a seat (the heels at the same time should not break away from the floor). Straight hands rest in the floor, and the hips are as close as possible to the floor. By jumping up, simultaneously turns around 45 °. Perform 8 jumps in each direction. After a small rest, do another 3 approaches.
4. Lifting legs, standing on all fours. Having taking the original position, raise up alternately legs. The back during the execution of this exercise should be a little fade. The number of approaches is at least 4, 15 times for each leg.
5. Drops. Alternately, follow the drops 15 times each leg. Make 3 approaches.

In addition, aerobics, step aerobics, fitness, or running are good for reducing the thighs.

Remove fat from the inside of the hip

Fat deposits from the inside of the thigh require special attention. Here is important to the tension of the muscles, which occurs in the process of physical exertion.

Rises of the hips on the side - the most common way to combat this problem. Source position: Frame on the side, the head with the spine form one line. After moving away the top leg, the lower lift as high as possible. The number of approaches is 4 to 10 times.

Another option is an exercise with a pillow. Sitting on a chair, compress the pillow between the legs as much as possible. Secure this position for a minute. At the same time, keep track of breathing: it should be even. Exercise Perform 3-4 times.

Correct diet for slim hips

Remove fat on buttocks at home only with a diet is impossible. Despite this, the diet is a fundamental point in the process of combating extra centimeters. At the same time, it is necessary to follow the following rules:

1. Refuse or limit the use of calorie food, mayonnaise, soda and sweets.
2. Minimum time to arrange unloading Days (kefir, vegetable or fruit).
3. Try not to fry food, and cook them for a couple or stew.
4. Eliminate the simultaneous use of proteins and carbohydrates.
5. Create a correct diet, where the basis will be fruits, vegetables, fermented dairy products and cereals.
6. Fats remain under full ban.
7. Meat or fish can be included in the daily diet, paying attention to the method of preparation.
8. Food should be fractional: 3 main meals and a couple of snacks.
9. The amount of calorie consumed should not exceed the level of 1200.
10. You need to eat slowly, carefully chewing food.
11. Harmful habits, such as alcohol, worsen metabolism. And the calorie snack leads to an increase in bodybuilding not only on the stomach, but also on the hips.

It should be remembered that during the diet it is impossible to starve. This may negatively affect health, taking into account the physical activity on the body.

Now people who are accustomed to night snacks, in the first week it is recommended to finish the evening meal hour an hour earlier than always. In the future, it is not recommended after 20 hours.

Large lyasi are one of the experiences of most female representatives. After all, the ideal proportions are not given to every woman, but look slim and attractive at any age.

There are many different ways to get rid of extra centimeters in the thighs, correctly applying which you can get a dream figure.

It is necessary to carefully revise your dietSince one of the most frequent causal factors for unwanted subcutaneous fat in this area is overeating. Accordingly, you need to pay attention to such an important aspect as clear control over the amount of food consumed.

In addition, it will not be superfluous to try to use as much liquid as possible., namely water, as the lack of the latter can turn into undesirable cellulite and excessive leather flabbiness.

Additional salon procedures are allowed, such as cosmetic wraps and massages, including the use of all kinds of anti-cellulite means.

However, it is possible to radically change the shape of the legs only with the help of specifically for this purpose of selected exercises directed directly to the area of \u200b\u200bthe lasies.

How to lose weight in Lyashki

Proper weight loss implies primarily the transition to healthy and balanced nutrition comprising all required products For normal human life.

The use of any hunger strikes in this case is a completely wrong approach that can only aggravate the situation. Moreover, it is necessary not only correctly and balanced to eat, but also combine the selected nutrition with regular physical exertion.

An ideal option in this situation will be the appeal to professional fitness coachAs a highly qualified specialist will be able to choose the program optimal for the client, given all its features and ensuring proper safety when performing selected exercises.

How to reduce Lyaski - the fastest way

Only physical exertion can reduce lady; Of course, only in combination with a properly selected diet.

Experts recommend to give preference precisely aerobic loads: The most effective is considered to run. It is necessary to go out on jogs at least three times a week, even if they do not take more than 15 minutes and pass in a calm nebyst pace.

How to quickly remove Lyaski: in 1-3 days

Many Internet resources now die all kinds of headlines promising fast weight loss in a couple of days. However, all girls wishing to get rid of extra centimeters in the hips should be prepared in advance for applying considerable efforts, as well as to be realistic.

For a couple of days, fat accumulated years, even in conditions of increased physical exertion and diet nutrition - is impossible; Essential it is impossible at home.

The only way to get rid of excess fat in the hip zone in one day is liposuction, which is recognized as surgical intervention and in the worst case can turn into unpleasant consequences.

Exercises for Slimming Lyashek for 3 days

However, if you need to bring yourself in a form of a few days before any important event, special exercises can come to the rescue. Fully remove fat for such a short time It will not work, but a tangible result will be visible after three days of performing the following exercises:

1. Mahi.
2. Drops.
3. Squats with focus on the lyasy (the so-called plie).
4. Lifting legs from the position lying.
5. Scissors (breeding and layering of legs in the lying position).
6. White bridge (in other words: lifting the pelvis from the position lying on the back).

How to lose weight in Lyashki for the week

With the right approach, the first impressive changes in the legs can be noticeable in a week. In order to achieve the desired results, you need:

• Decide on your own motivation. It can be a long-awaited vacation, which includes daily approaches to the sea or in the pool, where the swimsuit will certainly have to try; wedding; Anniversary of any friend; Or just a desire to look attractive for yourself and your loved ones.

• Choose a diet. Since the result is necessary in a week - it is allowed to appeal to strict techniques that fully eliminate certain products and a strongly reduced bar daily calorie. However, adhere to a strict diet more than 7 days (in some cases, it is not possible to increase this amount to 10) - it is extremely not recommended. This may cause serious harm to unresolved such sharp limitations.

• Perform exercise aimed at the problem area. Any options are suitable for the legs of the legs: squats, lunges, maugh, running, walking, rope, lifts on the stairs, cycling - everything is limited to only their own imagination. However, special attention is worth paying regular training. Exercises should be carried out at least 1 time in 2 days, but not every 5 minutes - otherwise the muscles simply will not have time to restore, and instead of the expected nice result, a representative of weak gender risks getting strong pain In the legs, rapid fatigue, and in some cases even dangerous injuries.

• Use a contrasting shower. Such a way helps to significantly improve blood circulation and, as a result, it is slightly tightened to tighten the skin and make the lyask slimmer.

• If possible, visit the bath. The sauna perfectly copes with such a task as weight loss in any field of body, because it removes an extra liquid from the body and perfectly tones the skin.

• Resort to massage. This procedure effectively removes extra volumes, makes skin elastic and destroys cellulite. If the funds do not allow to resort to cosmetic services, massage can be carried out independently at home: just regularly massage its own lyscias with oils or vacuum cans sold in almost every pharmacy.

• Wrap. It is allowed both salon and home procedures. The use of such a method is not only very effective, but also nice.

How to remove Lyashka teen girl in a week

A young organism is much easier to split fat, and therefore adolescents will not be much difficulty getting rid of extra centimeters even for such a short time.

Nutritionists recommend refusing (at least at time) from fast food, sweets and other harmful foods, as well as lead an active lifestyle, often getting ready with friends to hiking or cycling and, of course, visit any sports sections like.

Diet for losing weight Lyashek and hips

Allowed products on every specific day of the week:

• Monday. Oatmeal, fruits, cottage cheese, vegetable salad, boiled fish.

• Tuesday. Fruits, vegetable salad, 2 eggs, any porridge, berries.

• Wednesday. Vegetables, boiled meat, fruit, vegetable stew, porridge from whole cereals.

• Thursday. Fruits, fish, vegetables, rye loaves, yogurt.

• Friday. Cottage cheese, porridge, boiled chicken breast, bananas, vegetables.

• Saturday (fruit day). Oranges, kiwi, apples, pears, nectarines, plums.

• Sunday. On the last day of the week of the week, the menu is allowed to draw up independently, however, using only previously proposed products.

Throughout the week daily all food for a day you need to divide five approximately equal portions and do not forget to drink enough water.

Exercises for slimming legs, abdomen and lying at home for women

1. Semi-man. They are performed in the same way as ordinary squats, but not with such a wide amplitude.

1. Side bar. To perform the exercise, it is necessary to lie down sideways to the floor, resting in it with one hand and one foot (for example, left). In this position it is necessary to be until the feeling comes that it is no longer possible to stand. Repeat this exercise is necessary on both sides.

1. Drops. The attacks are performed alternately each foot. At the same time, the hands should be in a free position, or be fixed on the waist.

1. Mahi legs. For weight loss It is in the thighs of Mahi, they are carried out from the position of lying on one side. At first, a certain number of moving on one foot is counted, after which it is necessary to turn over to the other side and perform the same number of turns of another, not previously involved in the foot.

Exercises for warm-up

For the warm-up, the most ordinary alternate slopes on the sides, light masses with a small amplitude, and stretching legs from the position sitting on the floor.

Warmork for the legs must begin in the standing position. First of all, you need to perform several quits and semi-traces. You need to perform such exercises with several approaches, gradually increasing the real number of repetitions.

After that, it is necessary to carefully smold an ankle: gently bring the feet and transfer the body several times from the heel on socks and back. After that, just a couple of minutes to look in place, high raising his knees.

You can complete the workout with climbs on the socks, thereby working on the ionic muscles.

Exercises for losing weight Lyasha from the inside

• The clamp of the rubber ball between the legs from the position sitting on the chair (sitting on the edge of the chair or sofa, clamping any rubber ball between the legs and gradually try to shrink it even more, straining muscles from the inside of the hips)

• Plie (squats with legs widened)

• Deep squats with weightlifiers in the form of dumbbells located in their hands (also performed as ordinary squats, just need to keep in each hand on one low weight dumbbells)

• Mahi legs from the position lying (lying on the floor or sports rug in the position on the side alternately raise first right, then left foot)

• Semiconductor

Exercises for losing weight Lyasha from the outside

• Lunges to the side (performed alternately and left legs alternately, which need to be retarded to the side, with a focus on the foot involved)

• Mahi ahead and back from the standing position (adhering to the hand over the wall or the back of the chair to perform Mahi alternately)

• Exercise "Stool" (cried, executed clinging back to the wall: In this position, it is necessary to stay until the feeling comes that it is impossible to stand so much)
• Successing on the elevation (chair, step, any platform)
• Squat the "gunpower" (it is necessary to make focus on any leg, and another pull out the other. After that, eat on one leg, trying to keep another in the stretched position)

• Jumping on the rope

How to pump up lyask at home - exercises

Grind the hips at home will help the complex of the following exercises, you need to repeat about three times a week with interruptions between approaches not more than 2 minutes:

1. Squats with weight. If at home there are dumbbells or a pair of sports "pancakes", you can nail with them. However, at home, this weight, you can easily find any alternative: it may have a small child planted on the neck of the girl and performing the role of extra weight; Mop with two buckets, a five-liter water bottle - anything.

1. Mahi with weights. Wealers are a certain sports projectile that is attached to the legs or arms and allows you to somewhat complicate the exercise and, as a result, increase the efficiency of the workout. You can buy a similar inventory in a sports store.

1. Vasses with weights or dumbbells.
2. Successing on hill with dumbbells.

How to do exercises

There is no difficulty in doing exercises at home. It is enough to comply with the elementary safety technique and follow their own well-being. To make sure the exercise is correct, you need to comply with some simple items:

• Be sure to make a workout before exercise.
• It is advisable to perform complexes not on the naked floor, but on the sports rug.
• Train no more than five times a week.
• Doing everything is not in a hurry and with extreme caution, not allowing damage to the joints and internal organs.

How to remove excess fat from Lyashka from the inside so as not to rub

The problem is when due to excess volume in the area of \u200b\u200bLyashek have to put up with daily scuffs.

In addition to discomfort, such a factor is able to spoil even clothing, such as jeans, shorts, pants or tights.

Not only diet and exercise will help to get rid of the problem, but also other ways developed by specialists specifically for such cases. One of these methods includes pulling linen.

In addition to the instantaneous apparent effect (hips, literally in a couple of seconds acquire attractive outlines and are significantly losing in volumes), so underwear due to a decrease in the leg volumes increases the distance between the lycass, thereby saving from unwanted rubbing.

How to remove cellulite with lyask and buttocks

The first thing you need to remember the representatives of the beautiful sex wishing to get rid of cellulite is what they it is necessary to drink as much water as possible - clean, if possible, distilled. Tea, coffee, juices and any other drinks - are not considered to be replaced by water.

The second tool to combat cellulite is massage. If you can buy salon services, it is better to entrust the work of professionals - a special anti-cellulite massage is available in the cabin. If there is no possibility, you can do and the usual self-massage at home. To enhance the effect, the use of vacuum (medical) cans is allowed.

An additional way to help fight the so-called orange crust, specialists recognize various wraps and masks, Toning skin. They usually include coffee, honey, mustard, sugar and a small amount of essential oils.

Masks are applied for 20-30 minutes, After that, washed off with warm water, while wraps must be bought from above the food film and stay on the skin for about an hour.

How to speed up fat removal from Lyashek

In order to launch fat burning process in Lyashki, it will only be enough to revise the diet of your power together with uncomplicated physical exercises. When you get the expected result will not be very crazy, or the deadlines are pressed, you can use additional methods that allow you to significantly speed up the process of reducing volumes.

Slimming massage Lyashek

Such a massage is a few species using additional funds, such as:

• vacuum massagers,
• electrical
• thermal (in the form of dressings),
• vibrating
• muscle stimulants.

Strengthen the effect of weight loss with similar massages allow any cosmetic or mineral oils, anti-cellulite creams and gels.

Wrapping for losing weight Lyashek at home

Types of wraps:

1. Honey. In thick honey, add 1 tsp. Cinnamon, mustard or lemon juice, and then apply at least 30 minutes to the thigh area.

1. Clay. The only wrapping that does not need to soak. You can use only red, black or blue powder dry clay, in which you need to add 1 tsp. mustard. Keep no more than half an hour.

1. Chocolate. One of the most pleasant wraps, which does not require almost no effort and a large number of products. For its preparation you only need to distribute the most ordinary cocoa powder with milk or sour cream.

Scrubs for Slimming Lyashek

Lyaski are perfectly removed not only by massages and exercises, but also scrubs.

Salt scrub

• Salt. One of the most effective scrubs for weight loss in the zone of Lyasha is a sour cream-salt scrub. It is necessary to use it every time before going to the shower. This consistency is preparing: you need to mix sour cream and sea salt In equal proportions. This mixture is necessary to thoroughly rub the legs for 2 minutes, after which it is necessary to wash off with warm water.

• Coffee. It is necessary to mix with a homogeneous consistency teaspoon with ground cinnamon, 3 tbsp. Little coffee and some vegetable or olive oil. Such a scrub must be rubbed with circular motions, then leave until the mixture is not absorbed. Flush it is necessary to cool water.

Full lyask is not a reason to despair and give hands. It is enough to make certain efforts, as well as use the methods for weight loss, and the result will not make yourself wait.

Effective exercises For slimming in Lyashkah: