Fat deposits on the hips - a problem many women.They grow easily and quickly, but get rid of the "ears" can be very difficult.
Why do they grow?
female body tends to accumulate fat more than men.This is especially noticeable at the owners of the figures of the "pear".Height "ears" on the hips is due to the excess supply of heavy, trudnousvoyaemoy food and sedentary lifestyles.The muscles of the buttocks and inner thighs do not get loads and become sluggish and flabby.The outer side is growing, forming a "breeches."This problem affects not only obese women.The advent of "tabs" on the thighs as a result of muscle weakness can be observed even in lean young girls.
To find out the cause of their appearance, it is necessary to undress and stand in the mirror.Now you need to take your hands buttocks, pull up.If the "ears" have disappeared - the cause of the weakness in the muscles.If disappeared partially or left - the problem is excess weight.Typically, there are two problems.
How to return legs slender?
thighs and buttocks are gaining fat in the first place, and give it - the last.Local deliverance from the "ears" on the hips impossible.It helps only a comprehensive approach and high dedication:
- Proper nutrition, no harmful snacks.
- Massage and skin care.
- Exercise.
For slender hips have to give up the fatty foods, limit itself to the flour and reduce caloric intake.
If the "ears" on the thighs (photo clearly shows this) - the result of weight loss, you must perform a set of exercises to tighten the small and medium glute.Fat burning workout of medium intensity should be carried out 5 times a week.The body will draw energy in the near-site cleaving to the "ears" fat.Well suited swimming, walking on the stepper, belly dance classes, riding on roller skates.
To accelerate the fat burning you can take a course correction, vacuum massage and whirlpool.
to tighten the thigh, it is necessary to pay attention to the training of medium and small gluteal muscles.For this approach to exercise retraction legs sideways.At the same time it will help eliminate the "ears" on the inner side of the thigh.Speed up the metabolism in the muscle fibers to help massage, lymphatic drainage, myostimulation.
Exercises
to any stress to get used gradually, especially if it is a recent winner of the laboring woman and overweight.When the body gets used, it is possible to complicate the training and use weights.
- squat thrusts: one leg 10 times, 10 - other.
- emphasis in the wall hands to perform each leg swings forward and to the side 20 times.
- Lie on one side, his head on his outstretched hand.Locate one foot on the gym ball.The second leg is slowly raised and lowered gently 20 times.Then, change the position and repeat the same with the other leg.
- Lie on your back with your knees bent.Lift your buttocks off the floor, trying to compress them further, to hold for 3 seconds.Repeat 15 times.
- Jumping on the spot: on two legs or alternately - 2 minutes.
- compresses and decompresses the buttocks.This exercise can be done anywhere.
- Stretching.Legs assign, transfer the weight to the left leg.Right foot - the heel, the toe, the left - bent.Stay in this position for 15 seconds.Keep your back straight.Change leg (1 set).
Efficiency stretch against "ears" on the hips is very high, they have to end each set of exercises.
to restore muscle tone is good jogging and walking up the sloping terrain.
