How похудеть в бедрах и ляшках в домашнихconditions? - How to lose weight: diet, nutrition and sport

1 how быстро похудеть в ляшках в домашних conditions?
- 1.1 Lose weight in a week
- 1.2 how похудеть за месяц?
2 The program of exercises for losing weight
3 A set of exercises for the hips
4 Effective slimming massage
- 4.1 Lymphatic drainage
- 4.2 Vacuum
- 4.3 Anti cellulite
5 Effective diet for weight loss in the hips and legs

In addition to those women who are lucky enough to become owners
attractive forms of nature, the vast majority of
slim hips, tight ass and aspen waist can only
dream.

Although, there are those who do not dream, but work to receive
ideal forms. They have to achieve the desired result.
great price: sit on exhausting diets, engage in
gym, do expensive salon and cosmetology
процедуры, чтобы получить требуемый эффект. But what
best ways to make beautiful hips, ass,
legs? This issue will help to understand this.
material.

Contents

how быстро похудеть в ляшках в домашних conditions?

how гарантировано похудеть в ляшках быстро и эффективно в
home conditions without resorting to expensive salon procedures?
The first thing to do is to determine the cause of the accumulation of excess
weight in this area of the body.

The main causes of fat accumulation in the area
hips:

Impaired metabolic processes in the body;
Sedentary lifestyle;
Hormonal changes on the background of pregnancy, sexual
ripening or menopause;
Psychological problems and stressful situations, forget about
which food helps.

To effectively and quickly lose weight in the lobes and in the hips in
домашних условиях, а также привести в порядок свои
ножки, следует самостоятельно составить индивидуальную
программу коррекции тела, которая будет включать в себя
such items:

Найти мотивацию для того, чтобы похудеть,
which will help act. The main thing is that the reason was enough
weighty and well motivated;
Completely change food habits – refuse foods with
high in fat and sugar, forget about fast food, include in
ration raw vegetables and greens, do not overeat;
Start doing exercise – go to gym
hall, run, swim, ride a bike – pick the most
The best option to lose weight. The main thing is to do it
регулярно, можно даже подобрать комплекс в домашних
условиях;
Provide an integrated problem-solving approach – include in
weight loss program at home various massages
problem areas (anti-cellulite, vacuum, lymphatic drainage), start
make wraps that will help get rid of unwanted
volumes;
Visit the sauna – steam helps to eliminate toxins and tones
skin of the thighs, helping including lose weight on the legs;
Regularly take a contrast shower.

Lose weight in a week

Is it possible to lose weight in a week and hips? Weekly course
losing weight is more suitable for those who do not have excessive excess
sediments. To lose weight at home in the poles and the pope for
a week both teenagers and women aged should start
observe a special diet regimen.

To achieve the desired results in the field of lyashek
one of these options will help
power supply:

TOефирная диета – этого принципа питания очень
easy to stick at home. You just need to replace
main meals low-fat kefir. Great way to lose weight in
thighs and knees is a combination of kefir with buckwheat;
Монодиета – необходимо выбрать один основной
product (it can be cabbage, apples, buckwheat, etc.),
use it for breakfast, lunch and dinner every day for
of the week. During this period, it is also allowed to drink low-fat kefir. Diet on
One or two ingredients is considered strict, but it is guaranteed
helps to lose weight and get rid of extra centimeters on
hips;
Диета, построенная на принципе раздельного
питания – нужно научиться правильно сочетать продукты. TO
For example, protein food is combined only with vegetables, you can not mix
in one meal fatty foods and carbohydrates. To comply
such a diet for a week at home is necessary
compile a list of products in which they are listed
compatibility, so it will be much easier to make a menu for the day with
aim to lose weight.

If a все делать правильно, через неделю можно будет заметить
a decrease in the volume of the lyasek and waist.

how похудеть за месяц?

how похудеть в ляшках за месяц не накачивая их?
To lose weight in the lash without pumping them at home in one
month, you need to follow the protein-vegetable diet, and also start
run, ride a bike, swim, perform jumps with
rope and generally active to spend all my free time. Exactly
cardio loads allow you to lose weight quickly by burning fat in the area
hips, while avoiding exercise that
purposefully pumped leg muscles.

You can do at home, but if you can
sign up to the gym, then you should use it. The fact is that
under the guidance of a professional coach to achieve the cherished goal
will be simpler.

To be guaranteed reduce your hips for
month and noticeably lose weight, you must completely abandon
use the following products:

Marinades, smoked meat;
Flour, sweet;
Fried and fatty foods;
Energy drinks and alcohol;
Chips, salted nuts, crackers;
Carbonated drinks;
Cocoa, sweet tea;
Jams, jams.

The program of exercises for losing weight

Many women are trying unsuccessfully to lose weight in the hips at home
conditions, while not achieving significant results. how
correct weight loss methods and what to do
to lose fat? Miraculous recipes in order to
lose weight, unfortunately, does not exist. First you need to choose
effective exercises and perform them regularly.

Exercises will help you lose weight
perform that at home will have
regularly:

Приседания – это лучший способ похудеть в зоне
lyashek. The advantage of exercise is that it can be done at home,
special means for this are not required. Feet need to spread wider
shoulders, pick up a dumbbell (or another weighting agent), slowly
squat and stand, holding a dumbbell in front of you on straight arms. In
exercise time is necessary to monitor the posture and not to lower
head Perform the exercise in three sets 12-15 times.
Выпады в стороны – поставить ноги шире плеч,
arms to bend in elbows, to take a wide step towards the right foot,
at the same time bending it at the knee at a right angle and moving the body weight
on the same foot. Put your right foot in the starting position,
do the same with your left foot. Posture should be smooth,
need to look straight. Perform the exercise in three sets of 12-15
time.
Махи ногами – данное упражнение поможет
tighten the inner thigh. To perform it you need
stand straight, you can hold hands for support. Straight leg slowly
take it aside, lifting it up as high as possible. Run on each
leg 12-15 times, in three sets.

A set of exercises for the hips

Regular exercise and proper diet – here
secret weapon of any slim woman. These measures will prevent
the deposition of fat, and most importantly, will make you forget about
the word “lose weight.” To make your hips at home
slim, you need to try to do a few exercises at
least three times a week.

A set of exercises for weight loss
hips:

Приседания – похудеть помогут любые возможные
variations of this exercise using additional weights.
You can spread your legs wide, or shoulder width, you can
hold a dumbbell or a regular ball.
Подъем ноги вверх из положения лежа – нужно
lie on your stomach, stretching your arms forward, and alternately raise your legs
up.
Махи ногами – поднимать ногу вверх лежа на
side, then repeat the exercise on the other side. Or do
swing a foot, standing on all fours. This exercise pulls up
buttocks.
Плие – пятки поставить вместе, как можно ниже
crouch and stay in this position for a few seconds. Then
rise and repeat the exercise.
Приседания с прыжками – руки держать за
head, legs apart shoulder-width apart, crouch, then jump out
up from this position. Повторять упражнение 10 time.

The advantage of such programs is that for their implementation in
Home environment does not require special equipment. If a
do it right, you can lose weight quickly and enjoy for a long time
the result is slender, toned hips.

Effective slimming massage

Massage is one of the easiest and most affordable ways to lose weight.
hip area. Do it at home can every woman.
Massage will not only make bald girls more slender, but will also remove
unpleasant manifestations of cellulitis on the skin. Do it need
regularly using warming oils. Figure necessarily
tightened after a certain number of sessions, and lyashka and hips
lose weight.

To do a massage for slimming everybody at home
recommended a whole month, every day, using such
methods:

Hydromassage – send enough to the problem area of the body.
powerful jet of water, you can use a special nozzle for
soul;
Self-massage – every woman can do it during water
procedures using a stiff massage brush or washcloth;
Classic massage – this procedure requires a specialist,
who can come to the house. After a few sessions you can
will notice that the fat on the hips begins to “melt”.

Lymphatic drainage

Lymphatic drainage массаж ляшек и бедер в домашних
условиях нужен для того, чтобы застоявшаяся лимфа пришла в
motion. The procedure affects the lymph nodes and blood vessels.
legs, its regular implementation at home will help eliminate
puffiness, normalize weight, speed up metabolic processes,
restore water balance, prevent muscle sluggishness, eliminate
cellulite and make the skin on the lumps more elastic.

Lymphatic drainage массаж бедер и ляшек бывает двух
species:

Поверхностный массаж. Thanks to him
mild effect on the capillaries of the limbs. Skin
stroking smooth movements in a circle, as a result what
vasospasms are removed, tension is removed, stimulated
lymphatic system. The procedure in the inner thighs can
do it yourself;
Deep massage. This hip massage can
be performed only by a professional masseuse. This procedure
helps to achieve significant results, as carried out
more vigorously. You can do it at home if
invite a specialist at home.

Vacuum

Vacuum массаж бедер и ляшек в домашних условиях можно
hold, if the house has special jars. They are sold in
any pharmacy. Each of them will be able to put them on problem areas
woman, this procedure does not take much time and will provide
great effect:

the flabbiness of the lads will disappear;
hips will decrease in volume;
will be able to get rid of cellulite;
skin tightened.

If a все делать правильно, то вакуумный массаж не будет
painful. The main thing is not to abuse the procedure in order not to
damage the skin of the thighs.

Anti cellulite

To make yourself an anti-cellulite massage of the hips and legs.
home conditions, you must follow some rules:

It is good to steam the skin of the lyashka before the procedure and dry
her;
Use for massage thighs good oil or fat
cream;
At the beginning and at the end of the movement procedure there should be enough
soft, and in the middle – hard;
In the popliteal and groin area, you cannot press on the body too
strong;
Anti cellulite массаж лучше делать перед приемом пищи, или
4 hours after;
It is forbidden to do anti-cellulite massage at home during
time of menstruation;
The procedure is carried out in accordance with the direction of the outflow.
lymph.

Effective diet for weight loss in the hips and legs

The best diet at home for weight loss in pads and hips
– белковая. It will also help reduce
waist and remove the belly.

To lose weight in the lobes and hips, should be included in
The diet is mainly such foods:

chicken breast;
beef;
egg whites;
fish;
seafood;
beans – peas, chickpeas.

For the sake of fast and effective weight loss for hips and thighs
придется полностью отказаться от:

muffins;
baking;
sweet;
roast;
fatty.

In order to lose weight in meatballs, you need to eat vegetable salads, seasoned
olive oil, include in the diet a lot of greens and seasonal
fruits. From the use of bananas and grapes should be abandoned.

Sample menu for a protein diet (breakfast, snack,
lunch, afternoon snack, dinner):

1 day