Slimming the hips at home isreally! Top 5 best exercises for the hips: effective andsimple

Чт, 05 апр 2018 Автор: Николай Кашаев

Many women would like to
reduce your hips. And this also applies to women
which there is no problem with the upper body. Someone goes to the gym
or resorts to untested newfangled methods, but in fact
In fact, losing weight in the hip area is not such a difficult task
which can be solved even at home. Only need
develop the right strategy.

Every athlete knows that the key to a good figure is
a combination of three factors: nutrition, exercise, rest, and most
of them is food. When losing weight, you must abandon
use a number of products that contribute to the increase in the layer
subcutaneous fat. For example, you need to exclude from your diet
fast carbohydrates, that is, those carbohydrates that give
human body only a short-term charge of energy. To such
carbohydrates include various pastries and pastries.

The energy that a person needs for a few hours
normal performance, the body should receive from complex
carbohydrates, for example, which are rich in vegetables and cereals, in particular
carrots, potatoes, pasta and various cereals.

In addition, these products contain a large amount of
vitamins and fiber, which helps to improve digestion.
It is also necessary to consume enough protein and
fat

Proteins are one of the most important building blocks.
human body, and fats transport energy,
and also perform the functions of protection and thermal insulation of the body.
Diet is desirable to plan for a few days in advance, and
better for the whole week. Such planning will help avoid harmful
snacking

Having dealt with food, you need to choose a few
exercise for the hips. The hip is involved in almost all activities.
human feet, which means that it is quite well adapted to the loads.
A person constantly walks, sits and gets up, sometimes runs and jumps.
All this exerts pressure on the different muscles of the thigh, and therefore
exercises should be selected so as to use the maximum
possible number of thigh muscles.

Immediately it should be noted that in order to get in shape
not necessarily go to the gym. Positive changes in
Your body can be achieved at home, training only with
using its own weight and improvised means as
burdens. Exercises for slimming the hips at home
weight.

Contents

1. Squats

Any athlete knows that a fundamental exercise for
the leg workouts are squats. You can crouch at home with
own weight or using burdens. As burdens
can make a lot of household items, such as bags with books
or bottles filled with water.

Do not forget that squats are traumatic.
exercise, and it is necessary to perform it, observing the correct technique.
Squatting should be done with a flat back, otherwise the risk increases.
injuries and even the occurrence of hernias in the spine.
You also need to try not to wind up your knees by the capes, but the pelvis is necessary
put your feet back a little when you lift
Do not straighten. Squat head should be directed
straight, and not lowered to the floor. Feet should be wide
shoulders or a little wider. Squats should be performed at the beginning of the workout,
as this is the most energy-intensive exercise. But before the main
exercise should warm up the muscles and joints. Warm up
need to pay 10-15 minutes. If the goal is to reduce the amount of hips,
then the best way to sit-ups is a multi-repetition style
short periods of rest. For initial training
12-15 repetitions in 3-4 approaches will be optimal. With
time the number of repetitions can be increased to 20-25, and
the number of approaches to 5-6.

2. Lunges

The second most popular exercise for the hips
are considered lunges. Lunges are a great exercise for
slimming thighs at home since they are not only
train strength and endurance of the legs, but also develop coordination, so
how, performing this exercise, the person is in less
steady position than when doing squats, which means
more muscle stabilizers are involved. Lunges can be done as
forward and backward. The best would be a combination of these options.
exercise performance.

Technique: put your feet shoulder-width apart
standing take a big step forward and descend until
knees of both legs do not form corners of 90 degrees, lock into
this position for 1-2 seconds, then return to the original
position. Technique of performing backward attacks is similar,
the only difference is that the step is not done forward, but
backwards

It is recommended to do 2-3 approaches forward attacks on each
leg, and then another 2-3 approaches lunges back, also on each
the leg. In each approach, like squats, need to do by
12-15 repetitions, subsequently increasing their number to 15-20.
The number of approaches to increase does not seem appropriate, since
в сумме и так получается по 4-6 подходов на каждую the leg. With
You can use it to increase muscle load.
burdens.

3. Swing your foot to the side lying down

This exercise strengthens the inner and outer surfaces.
thigh and hip joint.

Technique: lie on your side, not leaning forward or backward,
rest your hand on the floor, slowly raise your leg, trying to form
an angle of 90 degrees, at the top point lock in for 1-2 seconds
и также медленно опустить ногу в исходное position. If it is possible,
until the end of the working leg does not lower, so that it is under
constant voltage. Legs can be alternated or first.
perform a given number of approaches on one leg, and then
repeat the same for the second.

It is recommended to perform 3-4 sets of 15-20 reps per
каждую the leg.

4. kick back

This exercise is designed to work out the muscles of the back
the surface of the thigh and buttocks.

Technique: standing on all fours, perform max foot
back, trying to pull the heel up. Your back should be kept straight,
slightly bent in the lower back, the head should look forward. Legs like
and in the previous exercise, you can alternate or perform a full
complex first on one leg, then on the second. Number of approaches
and repetitions are similar to the previous exercise (3-4 approaches on
15-20 repetitions).

5. “Stool”

�The “highchair” is a static exercise, and perform it
necessary at the end of the workout, when the muscles are already tired. In spite of
the fact that static does not imply movement, exercise “chair”
works well on the front and back of the thigh, and
shin.

Technique: lean back against the wall, start gradually
going down as if sitting down on an invisible chair when the legs
bent at the knees to a 90 degree angle, lock into such
position and stand for 30 seconds, then return to the original
position. Subsequently, the time in the “high chair” position
can be increased to 45 seconds, minutes and even more. It all depends on
level of your training.

It is recommended to perform 4-5 approaches. With увеличении времени
being in the “high chair” position, the number of approaches can be
reduce to 3-4.

These are the 5 best exercises for slimming your hips at home.
It is recommended to choose 3-4 exercises for one workout. More
the amount of exercise can lead to overtraining, which
will slow down your progress. From workout to workout set
exercise is necessary to change, because the body has the property
adapt to the proposed load, and it needs to be constantly
surprise.

Do not forget about recovery. In the first weeks of classes
one workout per week is enough. You can later go to
two-time training regime with a rest of at least 48 hours, that is
two days.

Only a combination of proper nutrition, correctly
built a training program and enough time
recovery will help you achieve your goals.
goals.

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