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Active functional fitness training for weight loss thighs
- Playing Phineas to lose weight
- Features exercises and rules training
- Set for slimming hips number 1
- Superset to work out the hips No. 2
Many girls know that one of the main ways to lose weight is fitness. Exercises for the hips which includes a special active training, designed specifically to combat cellulite and reducing volume, not increasing muscle mass. Thus, your thighs will become noticeably slimmer, and the excess fat is rapidly burned.
Playing Phineas to lose weight
Do not despair if you are not able to go to the gym. Of course, weight loss is possible at home. The dried hips can be carried out at a qualified fitness club (under the supervision of an experienced coach) and at home (only their own efforts).
But there is one rule — to do the exercises necessary “to failure”. That is, when the appearance of burning in the muscles is not recommended to stop your workout, otherwise all the work can be in vain. So important are traits like willpower and patience.
You will not need any skills, special sports equipment, exercise machines, which are equipped with fitness clubs. For exercise you will need a Mat (you can use a special or a regular blanket) and a gym ball or, as it is often called athletes, fitball.
Features exercises and rules training
At effective fitness training, you will need to spend a minimum of time — just 15 minutes a day. Slimming consists of 2 stages: the first aimed to study the anterior surface of the thighs, the second on the study of the back surface. During training will involve other muscle groups: dorsal, gluteal, and abdominal muscles.
Recommendations for training:
- The most effective classes will be in the case to do it with minimal rest, or to exclude short breaks at all. If there are some difficulties or continuous classes be the cause of your poor health, you should give yourself a little time to rest — about 10 to 15 seconds after each exercise.
- The tempo and amplitude of movements should be as high as possible. But do not forget about the quality of performed exercises. Handling dynamics are required depending on the physical training and stamina.
- You can’t give yourself slack. Exercise to weight loss, are clearly on the plan. Undesirable or skip a training day or retreat when you feel a slight discomfort. For violation of discipline and curriculum, the result may be quite different. Fitness requires regular exercise and maximum effort.
- Listen to your body’s signals. Excessive and intolerable pain can be a symptom of serious injuries. To avoid damage, do not peregruzhateli and thoroughly warm up before training.
Set for slimming hips number 1
Part 1. Squats.
- The wide stance. Put feet wider than shoulders, feet turn away from you, back straight. Crouch at the right angle, resting on your heels. Slightly lean forward, the pelvis translate in the opposite direction. To keep balance with the help of the hands. Repeat the squat 15 to 20 times.
- Spring-loaded squats. To normal squats now, we added 3 elastic movement up and down. Repeat 4 to 6 times.
- Technology the squat remains unchanged, but now we add a spring on 7 accounts. You can run another 2 to 4 times.
- The following element of fitness add a twist stop. Put feet exactly (straight ahead), make a 3 “spring,” and then return to the starting position, send the foot to the side and repeat the squat. Performed 4 to 6 times.
- In this exercise, you are doing everything exactly the same as in the previous, but increasing the number of “springs” to 7. Repeat 2 to 4 times.
- The final stage — squats with a jump. Now we have to do 16 to 20 times (depending on individual fitness) is another easy exercise. First do an ordinary squat, then push their feet and bounce. Repeat continuously.
Part 2. Classes with fitball.
- Lie on your back, feet put on the ball. Keep your hands along the body, and the knees bend at right angles. The pelvis is pushed up, then lowered again. Repeat 10 to 15 times.
- Also raise the pelvis, but a little rolled back the ball is kicked forward (limb stretch). Then again carefully drove the fitball to him and gently bend your knees, returning to start position. The number of repetitions of exercises at least 15.
- Lie on your back, feet rest on the ball. Breathe out and try to pick yourself a fitball, with raised hips and bendable legs. Slowly and carefully lowered to the original position. Repeat 10 to 15 times.
Superset to work out the hips No. 2
Part 1. The leg lifts.
- Lie on your right side, right arm bent at the elbow and put it over my head. Legs are drawn forward under a right angle. Raise your left leg, heel up. Hold a second, then drop. Repeat 15 to 20 times for each side.
- Lie on your side with feet placed in front of them and bend at a right angle. Raise the limb and pull the knee toward your chest. Repetitions do no less than 15 for each leg.
- Statics. Raise the leg and hold it until, until there is a burning sensation in the muscles. Then change legs and repeat this element of fitness.
Part 2. Compression of the fitball with feet.
- Lie on your back tightly pressed against the lower back and shoulder blades to the floor. Then pull the lower limb and grab them lying next to the ball. Gently raise the legs with the exercise ball up, keep it on yourself. Now gently compress it, then let go of the ball, the heels, the legs keep straight. Repeat 15 to 20 times.
- Repeat the first exercise, but this time running compression heels harder and faster. Do about 10-15 repetitions.
- Take the original position — lying on back, legs at an angle of 90 degrees, the ball clamped feet. Try to keep exercise ball in this position as long as possible, until the pain and burning sensation in the muscles.
Weight loss requires regularity and integrated approach. Such active 15 minute training sessions a day will not take you much time, but will give a great result!