About the fight against cellulite reflect different women - thin and full of young and mature.After all, everyone wants to be beautiful and spectacular at any age.For this they are willing to go on a diet, do exercises for cellulite on the legs and buttocks, take anti-cellulite bath, spend time and money on the wraps and massages, apply creams and buy underwear.Still, not all were satisfied with them.
reasons for this are many.Perhaps a little time is devoted to physical activity.Or maybe just picked the wrong set of exercises or not observed feature of their performance.This is necessary to understand that all the effort and energy spent only bring positive results.
Causes of Cellulite ↑
It is a disease that is mostly found in the female half of the populati
reasons for the appearance of cellulite are many, consider basic:
- hormones (estrogens): the higher the level in the blood, the greater the likelihood of the problem;
- wrong lifestyle, low physical activity, violation of order of the day, poor or unbalanced diet, stress;
- bad habits: smoking and alcohol lead to disruption of metabolism and blood circulation, to the accumulation of water and toxins in the body;
- heredity: if the mother suffers from a similar problem, the more likely the daughter of the manifestations of this disease.
Anti-cellulite program for the legs and buttocks ↑
Daily exercise ↑
Every day you need to devote time to physical activities.Some people have to get up 30 minutes earlier and jog someone enter into the list of family traditions cycling.And someone will be enough to give up the use of the lift and walk to work (unless, of course, no need to get to the other end of the metropolis).
Useful brisk walking for at least 1 hour per day.It is better to engage in a park area.If this is not possible, you can walk home on the spot or on a special simulator.During the walk, try to lift your knees higher and breathe properly.
To combat cellulite, it is recommended jogging up to 5 km.But you should start with 2 km, gradually increasing the distance.Recommend jogging suit in the morning in the park or at the stadium.You can also use the treadmill in the fitness center.Such loads will have a beneficial effect on the entire body: strengthen leg muscles, burn calories, improve the overall tone and mood will improve.
- squats with a load
need to squat with two dumbbells weighing 1-1.5 kg.You must perform 4 sets of 10-12 times.After 2 weeks of training, the weight of the dumbbells and the number of repetitions can be increased.It is better to do a deep squat.This worked out inner and outer thighs.
- jumping rope
With this exercise, you can deal with cellulite in problem areas.During jumps enhanced circulation and this causes the body to the required state of tone.Duration jumps - 15 minutes.In the future, you can increase the load up to 25-30 minutes.
This universal exercise for the muscles of the hips, legs and abdomen.It also improves heart and blood vessels, helps to fight the cause of sagging skin.A good option - it's cycling in the nearby forest area of 20-30 minutes duration.
In the cold season or in bad weather, you can replace a bicycle trainer.This will work out in any free time.
special exercises for legs ↑
If the proposed exercise are hard enough to fulfill each morning gymnastics.Suit such exercises for the legs cellulite:
- sank to the floor, straighten the legs.Reach up and grabbed her ankle.Raise and lower leg.Each leg repeat 20 times.
- lie down on your stomach with legs straight.Tighten the small ball feet and legs at the same time the most strain.Bend the knees and straighten.So do 20 times.
- legs wide apart.Right leg to keep straight, and toes of the left reject aside.Reach your right hand to the right foot.Do 15-20 times.
- legs at shoulder level.With flat back, slowly bend and straighten your legs.Make it 10 times.
- sit on a chair.Between the knees of highly compressed ball.After 5 seconds, relax your feet.So do 10-12 times.
- straight back.Hands on the waist.Legs slightly apart.Squat 15 times, but not too low.
- stand on all fours.Make 10 strokes back of each leg.
- «Scissors."Lie on the floor, lift your feet and quick to breed them in hand.Repeat 10-15 times.
- went down on his back, legs bent at the knees.Hands positioned along the body.Raise your hips so that your back and legs were on the same line.At this point, the maximum buttocks squeezed and stretched his legs.Extend the right leg and so delayed.Then, bend it, drop to the floor.Elaborate leg 15-20 times.
- Lie on your back, knees pressed to his chest.Straighten your legs and bend again.Do 20 times.
Before performing the exercises for cellulite on the legs, it is recommended to wear anti-cellulite underwear.
This is interesting!Smoothes the skin and reduce the appearance of cellulite, chocolate, grape, oil, orange and seaweed wraps.This procedure is done in a beauty salon or at home.Before it is possible massage.Special massagers massage steamed out skin, so that felt some pain.And then to his feet evenly spread the product selected, top wrapped with cling film and wrapped a blanket.
Videos complex of cellulite for legs ↑
set of exercises for the buttocks ↑
performing morning exercises, do not forget about exercise to combat cellulite in the buttocks.
- Walking on the buttocks
This is an effective exercise to perform is very easy.You must sit on the floor with straight legs forward.Hands positioned behind his head.Be sure while keeping your back flat.And move forward on the buttocks and back.The duration of 15-20 minutes.
- raised legs
Lying on his stomach.Chin slightly support arms.Raise the leg up and detain for long, not very quickly sinks to the floor.Each leg is repeated 20 times.
- Running on the spot
useful to run in place entanglement buttocks heels.It increases blood circulation and creates a massaging effect.At this point, the fat cells begin to break down faster.
- Raise pelvis
lie down on your back, bend your knees.Feet shoulder width apart and hands at your sides.Raise your pelvis, the most severely straining buttocks.In this back and legs are aligned.Then straighten one leg and stay a few seconds in this position.Then again bend the leg and down to the floor.So should do 15 times for each leg.
Recommendations for the exercises ↑
to result from the implementation exercise was palpable, we recommend the following guidelines:
- take short warm-up before each class;
- Try to keep your movements were smooth;
- follow the tempo, working through the muscles slowly and carefully;
- do all the exercises clearly and correctly;
- during a workout remember posture, straightening his back and pulling in the stomach;
- working through certain muscle strain it;
- do not hold your breath.
If you strictly adhere to all the recommendations, and to correctly perform exercises for the legs of cellulite, you will see results in 2-3 weeks.Only constant hard work on a help to keep yourself in shape regardless of age.