Slender, trimmed lyashki, without a hint of cellulite, is the dream of many girls.
Moreover, this dream is quite feasible. No matter how thick these mouth-watering parts of the body might be, they can be shaped into shape if you combine diet with exercise, massage and skin care.
Before taking measures for losing weight, you need to determine what type of figure you have, which will determine the future strategy.
Owners of the figures "rectangle", "apple" and "inverted triangle" do not face the problem of fat deposition in the lower body.
At the "hourglass" fat is stored evenly, and they need to lose weight as well. Pears suffer the most from “breeches” and overly fat lyashki. Owners of this feminine body type will have to apply an integrated approach and make every effort to keep their curvaceous forms under control.
Is there a diet for losing weight?
There is no secret diet for lyashek. To fat left forever will have to follow a few rules.
- Remove from the diet absolutely ALL food, which includes white sugar and white flour. Simple carbohydrates most quickly pass into body fat. Can’t live without sweets? Your choice – honey, dried fruits, candies on fructose, but not more than a couple of teaspoons or a few things.
- Often fatty lyashki manage to bring in an acceptable form, simply by normalizing the metabolism and lymph flow. It is impossible without water. Norm – from 1 to 2 liters of water per day, depending on your weight and weather.
- Start the day with protein foods: cottage cheese, eggs, protein omelettes, low-fat cheese (less than 20%) with whole grain bread. For lunch, eat soup, meat, poultry or fish with a side dish of buckwheat, pearl barley, unpolished rice. Dine stewed vegetables or fresh salad with a small piece of fish or egg. Late dinner can be replaced with kefir or unsweetened yogurt. Portions should not exceed the size of your cupped palms.
- Instead of biscuits and sweets, snack on apples, citrus fruits, raw carrots or berries. Try every day to eat at least 3 raw vegetables or fruits (bananas do not count) and more fresh greens.
- Tea with ginger and lemon, too, will help drive the fat from the pancakes. Drink it 2-3 times a day 2 hours after a meal or an hour before. Another unique fat burning drink is green tea. Only not packaged, but real Chinese.
How to reduce the volume of girls with exercise?
"Pears" will have to accept the fact that their Lyashka never be thin. The consolation is that even large, but tucked hips without cellulite look much better than shapeless and sagging. The main goal – to tighten lyashki. For this perfect aerobic exercise.
Run in the park, at the stadium or at the fitness club at least 3 times a week. Start with a 15-minute run at a pace that can endure all this time. Gradually bring the training up to 45 minutes, increase the pace, add obstacles and complications, for example, ascent and descent of the stairs.
Plus running, not only in the fact that the hips and legs will acquire a chiseled shape, but also in that the cardiovascular system is strengthened and the metabolism is normalized. However, this is a serious load, so before starting training, consult your doctor if you have chronic diseases or problems with joints.
Is your weight 20 kg or more above the norm? Start by walking at an intense pace for an hour and adjust the power. When the weight comes back to normal, you can go on the run.
Weight lifting and intensive weight training are categorically inappropriate for pears. They, of course, will help to remove the fat on the poles, it will increase the volume. Do you need weight lifter legs? If not, then your choice – toning exercises at a high pace without additional burdens.
For the hourglass, the options are much more: not only aerobic training, but also classical strength training, which will allow you to burn fat even faster. A good option for anyone who wants to get rid of fat lyashek – Latina, Zumba and other dance fitness areas, in which there is an active work with their feet.
A set of exercises to help reduce the legs in the lobes:
1. Start with a warm-up. Alternately swing the legs from the hip joint to the left and right, back and forth 10 times in each direction. Then make a circular rotation of the pelvis with a maximum amplitude of 10 times clockwise and counterclockwise.
2. Start with an intensive march, gradually moving to a run. Alternate simple jogging with knee raising and overlapping for 5-7 minutes.
4. Stand on your socks. Repeat the squat 10-15 times.
5. Spread your legs a little more than the length of one foot, turn the socks slightly outward. Squat 15-20 times to the level when the hips are parallel to the floor, or while you can maintain balance. The back should not slouch, and the pelvis too go back. By this time, the legs will already be baking.
6. Remain in the same position, put your hands behind your head. Keeping a perfectly flat back, bend as far as you can, ideally – the torso should be parallel to the floor. Repeat 15-20 times at an intense pace.
7. Feet together. Raise the straight leg to the side as high as possible and lower it, keeping a distance of 20-30 cm between it and the supporting one. Perform 30 lifts on each side.
8. Standing erect, lift your straight leg forward as high as possible. The body should not lean back. While maintaining this position, bend and unbend the knee 20 times. Repeat on the other leg.
9. Accept the position "lying down". The pelvis should not go up, the back remains straight. Lift the legs up one by one, without bending the waist, 20-30 times.
10. Lie on your side by placing your lower arm on your elbow. Swing your upper leg 30 times, without lowering it to the end. Repeat on the other side.
If strength allows, do exercises 3-10 on the second and third round. This will burn fat in the hips even faster.
How to remove the fat from the pancakes: cosmetic procedures
Is it possible to reduce big lyashki without torturing myself with workouts? I think no. However, the process will go much faster if you supplement proper nutrition and exercise with care procedures.
- If the cause of too large hips in the impaired blood circulation or lymph flow, which is inevitable during sedentary work, then a massage is needed for losing weight. It is performed according to all the rules of lymphatic massage: movements from the bottom up, the absence of deep traumatic effects. If you add a few drops of grapefruit oil or a composition of essential oils against cellulite to the massage oil or cream (you can buy it at the pharmacy), after 10 sessions you will not recognize yourself.
- Wrapping for lacs will make the skin in this sensitive area more hydrated and taut. Thanks to this, the hips will look slimmer. But wrapping is not a panacea – it will not create a miracle unless other conditions are met!
Even following just a few recommendations is enough for the fat layer on your thighs to decrease significantly. You will observe them all – very soon you will see your dream legs in the mirror.