What exercises are able to get rid of cellulite and give the elastic shape of the legs, thighs and buttocks? Thanks to these exercises, accelerating fat burning in problem areas, you can get rid of the "orange peel" on your body once and for all. In this article, you will find cellulite exercises contributing to the decrease in its manifestations and complete deliverance from it on hips and legs.

Complexity in the fight against cellulite is that it is difficult to get rid of it even with the help of training. Exercises such as walking on the inclined surface, inverse attacks, incomplete squats and many others are aimed at removing cellulite from the buttocks, abdomen, hips, legs and other parts of the body.

Creams that have an anti-cellulite effect, wrapping for the body and even injections only hide the external manifestations of this problem and do not act immediately, so we picked up the best exercises from cellulite, which in the shortest deadlines will save you from these terrible membranes and tubercles on your body. We have already written, now we will talk about the effectiveness of exercises against orange peel.

Incomplete squats burn excess fat on the hips, buttocks and legs.

How to get rid of cellulite on the legs and pope? Nothing do not save cellulite forever, it is essentially an endless struggle. However, in combination with the right nutrition, the problem of cellulite is solved. You have to help your body turn into a fat burning machine to reduce excess fat deposits that form on the skin Martian landscapes and an orange pattern. Sports are able to work wonders.

Good fat burning cellulite exercises are able to improve appearance and skin texture, especially if you make them every day. You can also achieve visible results with anti-cellulite creams and proper nutrition. Although these visible changes are not longly noticeable, however, when comparing the results before and after training, it is safe to say that the exercises really work.

How effective is the anti-cellulite exercises for the hips and buttocks? There is no other proven way to get rid of cellulite, but the workouts bring the result if you do everything correctly and carefully monitor meals. Cellulite exercises are still the most efficient way to get rid of it, given that other methods have not shown themselves with best side.

According to Daily Mail, various proven workouts and exercises against cellulite helps to get rid of very launched forms of its manifestation. When it seems to you that no special changes on your problem areas are not at all visible, do not stop on the achieved and continue to train on.

Some fitness magazines argue that pull-up training on legs and hips is very effective against cellulite even without the use of special creams, laser, surgery and mesotherapy.

The most effective exercises from cellulite

Reverse lunges: Accelerate fat in the hips and buttocks

The development of musculatures will help to get rid of cellulite, because as a result, fat deposits are burned, which are stored under the skin. The top layer of the skin becomes elastic and pulls up. If you train every day or at least 3 times a week and perform a set of exercises to study the muscles of the whole body, then get rid of cellulite and excess fat or at least reduce its manifestation on hips, buttocks and in the abdomen area,perhaps it will turn out much faster.

Good exercises to reduce cellulite are able to cope with sagging skin, which looks much worse than cellulite.

So, what exercises to reduce cellulite the best? You will find a lot of councils, articles, books on the Internet and books of stores, starting with Paleo diet and ending with various training programs that promise to quickly get rid of cellulite. A large amount of information makes confusion in the heads of people who simply want to achieve this goal with simple exercises. Most of the proposed training and exercise aimed at combating cellulite are likely to disappoint you as well as all kinds of diet and training programs for weight loss. Nevertheless, they have the right to life, since a person should have a choice from a great set to be able to pick up the appropriate thing to him. Below are some of the best cellulite exercises.

Cellulite exercises on the Pope

What exercises are best suited for the combustion of cellulite on the buttocks? Mainly, it is an exercise for the berry from cellulite to study the lower body. Home comfort and pleasant atmosphere will configure you to the desired way. The set of exercises is selected in such a way that you will not need additional equipment, or you can use the screwdriver for these purposes. The main condition for the exercise is not to forget to strain the buttock muscles in the process of their execution. Here are some of the best exercises from cellulite for buttocks that will remove excess fat and tighten the muscles in this region.

Reverse lunges to remove cellulite on buttocks

In the process of performing the exercise from cellulite on the hips and buttocks, four-headed muscles, buttocks, caviar and the muscles of the hips of the hips are involved.

• Source position: standing, hands on hips.
• Left leg takes a step back, then drop on the left knee, the right knee also bent at an angle of 90 degrees.
• The ass is tense while returning to its original position.
• Do the same for another leg.
• Perform 3 approaches to 20 repetitions.

"Incomplete squats" with its own body weight for burning fat on the buttocks

Incomplete squats: better exercise to reduce cellulite on legs, buttocks and hips.

"Incomplete squats" work in most muscles of the lower body, including the muscles of the buttocks. To perform this exercise correctly, follow the instructions:

• The initial position standing, legs on the width of the shoulders.
• Pull your arms before you balancing. (Another possible version of the exercise: hands can be hooked up "in the castle" on the back of the back)
• Make squatches as if you want to sit on a chair.
• Lower the hips so that the knees be bent at 90 degrees.
• Return to the starting position.
• Make 3 approaches of 20 repetitions.

Inverse attacks and "incomplete squats" will help you to lose weight around the buttocks, which will largely reduce the visibility and manifestation of cellulite. There are other recommended exercises from cellulite for the buttocks that you too can try, butorous bridge and mahs back to the bent foot.

Cellulite exercises on legs and hips

If you have cellulite on the legs and hips, then these exercises from cellulite on the legs and the pope specifically for you. All you saw photos of stars that have fallen on the screens of phones and cameras, on which all the "charms" of cellulite are clearly visible. With these exercises, you can easily get rid of excess fat and put in order your legs and hips. Here are some exercises from cellulite on the hips and legs that are able to work wonders and return the elasticity of the skin.

Walking on the inclined surface to remove cellulite on the hips

If you learn how to do this exercise correctly, then it will be one of the simplest exercises from cellulite on the legs and hips. Try to walk more by inclined to lose weight in the hips, strengthen the borodic muscles and toning the skin of the entire bottom of the body. You can not only walk along the hills, but also to engage in climbing to burn excess fat on the hips and legs. Dedicate a walking about 30 minutes of your time a day to make the legs stronger, the skin is elastic and without snaps and tubercles.

Compressing and squeezing from cellulite on hips

For this exercise, you need a gymnastic ball with a diameter of 65 cm. Also prepare 3 approaches to 20 repetitions so that this exercise from cellulite for the inner surface of the hips was more efficient.

• Lie on the floor.
• Place the ball between the knees.
• Legs in the knees bent at an angle of 90 degrees.
• Hands lie on the floor along the body.
• During the exercise, strain the muscles of the press, the bottom of the back should be pressed to the floor.
• Inhale is preparation for compressing.
• On the exhale, squeeze the ball in the inner surface of the hips.
• Hold the position within 5 seconds and relax.
• Try to breathe naturally during the ball compression.
• Make so many repetitions how much you want.

You can still try other exercises against cellulite on hips such as steps to side for the side surface of the hips, exercises with a roller for the inner surface of the hips, quadriceps and buttocks, cardio workout and cup squats. I do not argue that the proposed options will fit absolutely everyone. Listen to the Soviets below to remove cellulite with the help of these exercises it became much easier. In the meantime, several more efficient exercises from cellulite on hips, buttocks, abdomen and legs:

• Romanian rodged traction with a lead back.
• Focus fading.
• Vasses clockwise.
• Lifting the pelvis with bent feet.
• Army push ups.
• Stationary attacks with dumbbells.
• Triceps push ups.
• Planck with bent knees.

Tips and effective exercises against cellulite

So, you got the best, in your opinion, exercises to get rid of cellulite, and suddenly disappointment again?! These tips will help you avoid disappointments in the process of your struggle over cellulite. It is also necessary to perform them carefully, like the exercises themselves.

Army push ups

1. Regularly make a massage of the hips, buttocks and legs. This can be done in the shower using the usual soap or gel for the shower and brush or washcloths. Mass the problem areas for five minutes to improve the bloodstream to these areas and lead to the skin tone. Take yourself for habit to make a massage regularly after a good workout with better cellulite exercises.
2. Eat food that contributes to burning calories, in addition to exercises. Choose green vegetables such as celery, broccoli, Brussels, parsley and green peppers, which perfectly clean the organism from toxins, and also reduce the external manifestations of cellulite, especially on the hips. Toxins are one of the causes that cause cellulite.
3. Drink water with lemon throughout the day. Lemon prevents the water delay in the body and cleans the liver. Water delay and liver failure are also one of the main causes of cellulite development. Good training, water with lemon, less salt in the diet, especially during menstruation, will accelerate the combustion of fat deposits, which will bring you closer a few more steps to your goal.
4. Exclude fried food and sugar from the diet. These products have direct impact on the formation of cellulite on the body. In fact, the exercises from cellulite on the legs and buttocks are effectively struggling with the consequences of excessive consumption of sweet and fried food.

Conclusion

Undoubtedly, all these exercises give a visible positive effect, but ... he is not permanent, so continue to fight cellulite to keep yourself in shape and prevent its future spread on the body. It will be especially difficult to cope with cellulite on the hips, but with good and regular training and proper nutrition You will cope with him.

Cellulite problem may occur unexpectedly, and at any age. It is one of the manifestations of internal changes in the body that are natural. Particularly susceptible to his appearance of the ass and hips, which cannot but disturb the beautiful half of humanity, which is always striving for perfection. The tightened and elastic form of the buttocks is the subject of the pride of any girl, so the issue of eliminating cellulite from this area is rather acute.

Causes of cellulite appearance.
It is known that cellulite, in particular on the Pope, arises against the background of the natural process of fat deposition, a necessary woman to perform a reproductive function. This is due to the fact that the accumulation areas of fat cells have a similarity of cells. As the fat deposition increases, the screed between such cells become wider and stronger. In addition, slags, which only worsen the situation accumulate with fat in these areas. The deterioration of blood circulation in this area, as well as the impossibility of accessing certain hormones, which contribute to the combustion of fat cells, lead to even greater fat cluster. At one fine time, the moment comes when each such honeycomb begins to get rid of excess accumulation, pushing it outwards, which contributes to the appearance of hated hillocks, which are often called orange crust.

At the first stages of development, the cellulite is minozhetin, however, in neglected states, the problem becomes a serious disease, which may be accompanied by rather unpleasant manifestations, including tangible pain.

On the development of orange peel, in addition to excess adhesive tissue and deterioration in blood circulation in problem areas, other factors can also influence: these are violations of hormonal nature, constant stress, intoxication, violation of exchange processes, unhealthy nutrition, small physical activity or its complete absence, harmful physical activity Habits (smoking), chronic infection (in particular, caries, tonsillitis, inflammation of appendages), disorders of the intestine, dysbacteriosis, frequent constipation, poor liver work and others. Cellulite elimination methods are quite a lot, however, however, it is not easy to cope with this problem. In this case, it is important to gain patience and have a strong desire. If such conditions for you are something unattainable if you are with "Lenza" from nature, then do not even try to wait for the result.

How to remove cellulite on the priest, ways.
To solve the problem of cellulite on a pope or other area, an integrated approach is necessary. Immediately make a reservation that no advertising miracle creams and other "Labuda", which promises the elimination of orange peel in the shortest possible time, will not help you, it is just a PR-progress of trade workers. To obtain truly standing results and significantly reduce the amount of fat deposits, smoothing the skin and increase its tone, it is necessary to persevere, desire and patience. And creams can and it is important to use to improve the external condition and skin structure.

To eliminate the problem of orange peel, it is necessary to completely change the lifestyle, including to refuse harmful habits, Be active, to eat and besides exclusively healthy food, play sports. In addition, some additional procedures are required, such as massages, wraps, baths, use of cosmetics and other effective techniques. All this can be done and home independently, but you can use the services of beauty salons, fitness centers, pools, etc. Well, consider everything in order.

Exercises for eliminating cellulite and orange peel with priests.
To stimulate blood circulation in the zone of excessive fat deposition, in particular in the field of buttocks, it is important to perform special anti-cellulite exercises daily. Each for itself, depending on the capacity of the body, determines the amount, intensity of exercise. In this case, the regularity is fundamental. The result will be noticeable after two or three weeks of systematic performances of the exercise complex, but it is necessary to perform them constantly, maintaining the body in the tone so that the results not only entrenched, but also remained for many years.

We list the main exercises that are effective in the fight against orange crust:

• Squats. We start with a small amount, 10-15 times quite enough, but every day to increase on one or two squats. To work on various muscle groups, you can squat differently: putting the legs on the width of the shoulders, parallel to each other (no more than 20 cm) or in a wide position. This exercise is effectively combined with anti-cellulite massage.
• "Stretching". Source position - legs on the width of the shoulders, hands on the lower back. We make the drop at first alone, then the other foot, bending the knee. The back leg should be absolutely straight. For a start, it is 15-20 times, followed by increasing.
• Early light jogging has not yet harvested anyone, it is possible to run along a kilometer to start, and further increase the distance. In the future, a good daily half-day jog can be an excellent replacement for any exercise.
• Jumping in place. You can jump on the rope, times three hundred to begin with, in the future also increase the amount or time of jumping.
• Or such an exercise. Source position - on all fours. Raise alternately stretched along the body to the leg, delaying at the level of the berries for ten seconds. To begin with, it is enough to perform twenty times for each leg.
• Slopes. Source position - legs on the width of the shoulders, in the lowered hands a small rod. We make a tilt forward along with a barbell in your hands, and the torso and hands should be at an angle of 90 degrees in relation to the floor and body, then return to its original position. It is necessary to start with two repetitions to fifteen times, gradually bringing them the quantity up to one da day.

You can add your own exercises to these exercises, which will not less effectively stimulate the bodied muscles, it will not be worse from this. If desired, you can consult with a fitness coach. Exercises can be replaced, as previously written, aerobics, swimming, aquaeerobics (at least twice per week), etc. By the way, in the latter case, classes especially in water (especially marine) are effectively fighting with an orange crust. If for you and this option for various reasons is not suitable, you can replace the sauna in combination with peeling, massage with anti-cellulite action and contrasting water procedures. It is enough to allocate at least three hours a week. Be sure after the procedures to lubricate the problem zone of the buttocks with anti-cellulite cream or gel. Before starting sports and any physical exertion, it is necessary to consult the presence of contraindications, in particular from the cardiovascular system.

Cosmetology procedures to remove orange crust with buttocks.
Cosmetology procedures can become an excellent additional way to combat orange crust. But not everyone may be affordable. Some of them can be fully implemented at home if desired, it should only be advised to be consulted with specialists regarding the one that is optimally suitable for you or will be the most efficient at your type of cellulite (soft, rigid and mixed).

For example, ozone therapy, which is expressed in the introduction into problem areas of ozone-oxygen mixtures. The effectiveness of the method is due to the fact that oxygen launches the mechanisms for splitting fat deposits, and the cellulite cells are lack of oxygen against the background of poor blood supply. This technique is equally effective with soft and rigid types of orange peel.

For these purposes, mesotherapy is also effective. During the procedure, the specialist, taking into account the problem, makes a cocktail from active substances and introduces it with a thin needle to the middle and lower layers of sebum. Since the cocktails act mostly locally, that is, they do not penetrate the blood, therefore, the development of side effects does not occur. This technique is especially effective with the soft type of cellulite, at the same time the problem of orange peel and lost tone and elasticity is solved.

Lymphatic drainage. It is no secret that slags and other toxic substances accumulating in the body are removed through lymphatic vessels. However, against the background of hypodynamies and other factors, there is a violation of lymphotok, and, consequently, the process of removing slags, which necessarily affects the state of the skin. The lymphodroitage technique stimulates the lymph movement, activating the metabolic processes in the cells and improving the elimination of harmful substances from the body. The number of sessions is assigned by a specialist in each case separately. During such treatment, it is necessary to consume more drinking water, green tea without sugar, which improves Lymph outflow.

Ultrasound technique improves cellular exchange, penetrating into deeper epidermis levels, ultrasound acts on fat cells, which actually led to the development of orange crust, gradually removing it.

Electrostimulation can also be used in the fight against orange crust. It is aimed at stimulating muscle cells weak electrical impulses. In this case, the technique is aimed at smooth muscles of blood vessels and fat cells, which activates the fi splitting process. In addition, the procedure improves blood flow and lymphotok, makes skin elastic, returning to her tone.

We remove cellulite on the pope with the help of cosmetics.
Creams and gels against orange peel, although they cannot have an impact on the problem from the inside, but they greatly increase the elasticity and elasticity of the skin, making it smooth. Today, almost every cosmetic firm has a line of anti-cellulite funds. Effective funds are considered, as part of which there are components such as caffeine and Floridzine. In particular, the last component prevents fat accumulation in deeper skin layers.

Algae wraps against orange peel on the pope.
Wraps, especially algae (or thalassotherapy) are an effective means against orange peel, which gives a rather fast positive result. You can make them both at home and in the salon conditions. In general, anti-cellulite wraps can be carried out with a cold and grieving way. The hot technique contributes to the expansion of blood vessels and activating the processes of excavation of slags and toxins from the body. This technique is especially useful with tight cellulite, but it is contraindicated in vascular diseases. Cold wraps, on the contrary, lead to narrowing vessels, increase skin tone, so useful with soft or deryabloma cellulite. It is very important to carry out wraps after cleansing the skin, for which it is effective to use the domestic scrub, for example, coffee. To do this, you need a thick of freshly and sleeping coffee. Rub the sample zone with circular movements, and at the same time other problem areas for a few minutes, then slip warm water. For wraps, in addition to algae, chocolate, cosmetic clay or a combination of clay with essential oils are often used.

Anti-cellulite baths.
Baths also enjoy great popularity as a means of combating cellulite, especially with essential oils (mint, etc.) and salt (10 packs sea salt on a bath of warm water). A very good anti-voice effect possess the bath with the infusion of wildcake. You can buy grass in any pharmacy, brew it by the attached instructions and add to the warm bathroom. Such a procedure can be carried out three or four times a week. Baths with soda and mint oil.

Massage against orange peel on the pope.
This procedure must necessarily enter your complex of combating cellulite, since it is considered one of the most efficient. Of course, the massage must perform a professional in this area. However, intensive rubbing and kneading of the buttocks for twenty minutes you can make themselves after each intake of the bath or soul with the use of massage mixtures or honey (honey massage in a day of 15 procedures). Massage enhances the blood flow in the problem zone, and, it means that delivering the substances necessary to split fats in this area.

Effective anti-cellulite massage oils are: anise, pink, citrus, cypress, juniper and lavender. On 50 ml of any plant base (almond, olive, linseed oil, etc.) it is necessary to take no more than 5 ml of essential oils.

If there are varicose veins and gynecological diseases before applying the massage, you must consult with a specialist.

Power against cellulite on the pope and other areas of the body.
If you really want to solve the problem of orange peel, it is important to change its nutrition at the root. Your everyday diet should include the minimum amount of sweets (and better without them, because it is construction material Cellulite), animal fat, unhealthy products (fast food, etc.). It is necessary to give preference to fresh and freshly frozen vegetables, fruits, berries, greenery (especially celery, spinach, arugula), any types of sheet salad, low-fat dairy products (kefir, natural without preservatives and sugar yogurt).

I hope our tips will help you form you ass your dreams. In addition, following these rules will significantly improve your well-being. Therefore, patience you, good luck and excellent results!

My respect, gentlemen and especially cute ladies!

Today we will finish our epic cycle of articles entitled how to get rid of cellulite. We have a final part, and it will be dedicated physical activity or more precisely - specialized exercises for cleaning orange peel. We will go through the main problem zones and consider which television drives will help get rid of this non-zeal flaw.

So, I will ask for a while throwing current affairs and pay 5-7 Favorite for a minute.

How to get rid of cellulite? Anti-cellulite exercise complex.

First, I want to express tremendous thanks and appreciation to all young ladies for such a warmly adopted first parts of the notes that are at the following addresses and. Many of you judging by feedback, not just read and forgotten, and really began to try in practice and receive the first results. I am very pleased that such an active female (and men's) audience came up on the project, which reads notes to obtain a specific tangible result. In general, boys and girls as well as their parents, You are all great well done, keep it up!

Secondly, today you will not see any theory, because All possible aspects of cellulite and a complex of cleaning measures called cosmetics and nutrition We have dismantled in previous parts. Therefore, I strongly recommend you to get acquainted with them, and only then go to the final part. So you have the most complete picture of the orange crust, and you will know the enemy in the face.

Thirdly, enough injury to water :), let's start.

A rare woman does not know what cellulite is. Specific cottage cheese skills are able to withdraw from equilibrium almost any fair sex representative. After all, in case of their appearance, the most important weapon of women is put at risk - her beauty. And if a man does not even pay attention to the appearance of cellulite, then for the young lady, it is a catastrophe of a truly global scale.

As for the main places in the appearance of orange peel, they demonstrate their next image.

If you speak the problem zones with words, then this is:

• hands (rear upper part / triceps area);
• hips and buttocks;
• stomach (Abdominal area) and sides;
• inner / external foot surface.

Let's go through each zone and the complex of anti-cellulite exercises for her and start with ...

Note: For a better assimilation of the material, all further narration will be divided into subpowers.

How to get rid of cellulite in your hands? Complex exercise.

The eternal hand problem of women is "cold" at hand. This is when, when you raise your hands and greetings, everything begins to walk with a walker. The main reason for the appearance of cellulite in this area is weak deck muscles of the back of the top surface (in particular triceps) and excess fat in the field of hands. To remove / reduce the habitat of cellulite, it is necessary to combine cardio-activity aimed at burning fat, with tonic exercises for harmony of hands.

These include:

№1. French bench on a horizontal bench.

Lie on the bench, fully straighten your hands while holding the straight neck above your head. Grope Take the widths of the shoulders. Bend the elbows and bring the vulture to the forehead position. Return it back along the same trajectory. Elbows and shoulders should be stationary throughout the move. Perform 2 approach by 10 repetitions. If the weights of the rod do not have enough, use additional burdens in the form of pancakes. Also in the exercise you can use not direct, but EZ-rug.

№2. Push-ups from the reverse grip (failures).

Put two benches at the distance of your legs. Sit on the edge of one and throw straight legs on the edge of another. Run down to an angle of 90 degrees in the elbow joint, raise back. Perform 2 approach by 10 repetitions. If there are hard drives m / at shops, then remove the long-range and put your feet on the floor.

Number 3. Extension of hands with dumbbell on triceps.

Find a horizontal bench and get into it with one knee (for example, left) and hand (left). Holding the back smoothly, remove the dumbbell in the right hand back / up until the elbow straightens. Return the dumbbell to the original state by observing the angle in 90 Degree in the elbow joint. Scroll to the other side, change your leg and repeat again. Perform 3 approach by 10-12 repetitions.

№4. Lifting dumbbells on biceps sitting at an angle up.

Lifting dumbbells from a stretched position is an excellent exercise to give a tone with a two-headed shoulder muscle. Find the bench with adjustable tilt angle up. Set a comfortable degree to the backlock (not too big). Take a dumbbell in your hands and start bending your hands in the elbow joint. At the end point of amplitude, try to look at you with a dumbbell, and the little finger has been above the thumb. Lower the dumbbells down and repeat the movement in 10 repetitions. You can pick up as two dumbbells at the same time, do it in turn.

№5. Exercise hammer.

It lies in the rise of the dumbbells, when the thumb looks up into the ceiling. Take the dumbbell, as you usually carry / take a bouquet of flowers, and start lifting up almost before the shoulder position. Lower the dumbbell to its original position. Perform 3 approach by 10 repetitions. The burdening can be lifted both alternately and synchronously with two hands.

№6. Cardio activity.

Complete your workout to delivered hands from cellulite Cardio exercises in which they are used: walking on an elliptic simulator, jumping with a skipping, swimming, kickboxing. Perform aerobic activity on days free from workout hands or in the morning if training in the evening. Go to the next zone and this ...

How to get rid of cellulite on the stomach? Complex exercise.

The most problematic zone from the point of view of getting rid of orange peel. The proposed exercises will help you get rid of the fat on the stomach and reduce the manifestation of cellulite. However, in addition to them, it is necessary to adjust its food. (make a diet plan) And to introduce permanent aerobic load in your vital activity. The anti-cellulite exercises include:

№1. Bicycle.

Bicycles perfectly tones the abdominal muscles and "flattens" belly. According to the Association of American Council on Exercise, the most efficient exercise for the abdominal area. To perform it, lie on the back, bend your knees and feet. Two hands behind your head in the castle and make torque movements, at the same time trying to touch the right elbow of the left knee. Make 20-25 Traveling movements there / forward and back / back.

№2. Exercise Vacuum.

Perfectly strengthens the deep muscles of the abdomen, making the stomach more flat. It can be done both sitting, lying and standing on all fours. Stand up in the last position, relax your stomach and breathe deeply. Then breathe with the effort, completely empty the lungs, forcing the "navels to stick to the back." After the exhalation, the abdominal muscles cumulatively strain and fix it for a few seconds. Then repeat the cycle about 10 time. Such circles should be 3 . Coordinate your breath with movements.

Number 3. Exercise with a press roller.

We can say that this is already a gym, because Special fitness equipment is used - press for the press. It is performed as follows.

Make 10-15 Roller pokatushek B. 2 approaches.

№4. Case closings up from the position lying on the back.

One of the most "burning" exercises for the press. To fulfill it, it is not necessary to go to the hall, it is enough to find a point of support, for what to keep hands and that's it. Find furniture in the apartment, which has legs, i.e. It is a few centimeters from the floor. Lie on the floor on the back, and they themselves grab your hands over the bottom of the furniture. Raise both straight feet into the air and move them as close as possible to the chest. Start rubbing the body together with the right legs from the floor and feed it up. You should have something similar.

Perform 2 approach by 15 Rises up.

How to get rid of cellulite on the buttocks? Complex exercise.

If the hands are not an indicative part, and the men do not pay attention to her, then with "Zhenka" (not a name) such a focus will not pass, especially if you live in a warm country where bikini is casual clothes. In addition, hips and buttocks are massive parts, and therefore cellulite there is where to roast :). To reduce the effects of cellulite, use the following exercises:

№1. Exercise berry bridge.

Lie on the floor on your back and raise the bridge, get back up. Maximum strain the buttocks at the top point and lock in this position. Easy 1 A minute, then drop down and again up to the position of the bridge. Upon completion 3 "Approach you should feel pleasant fatigue in the buttocks.

№2. Jumping out of squats.

The exercise is:

• take a pancake from the griff;
• captured with him before the position when the hips perpendicular to the floor;
• fixing position on 15-20 seconds;
• powerful jump up in quantity 10-12 time.

Here there is a static and dynamic load alternation. The exercise gives an unusual load on the buttocks, first the blood sticks and accumulates in the cavity of the small pelvis, and then, due to jumping, accelerates and starts movement. Such blood circulation is positively affected by the delivery of fresh oxygen and nutrients In a problem zone called the buttock.

Number 3. Fucks and squats.

The two most effective exercises that best help fight (including) with cellulite. The implementation technique is described here: ,. Exercises can be performed at home, where bottles with water can act as burdens. Also more efficient squats at the wall to the corner just below 90 Degree in the knee joint.

No. Cardio activity.

Cardiovascular training helps burn fat throughout the body, lifting the heart rate and metabolism. In combination with the presented exercises, it will help eliminate cellulite in the field of buttocks. It is best to get rid of orange peel on the buttocks to use: Running on the path with a bias up, cycling, walking on the stepper. We go further.

How to get rid of cellulite on the legs?Complex exercise.

The legs are not the most visited by cellulite zone, but the orange peel on the hips and the inner / external part of them is not the most urban spectacle. To reduce / reduce the arole of curd daughters, follow the following exercises.

To begin with, we consider how to deal with cellulite on the inner / outer surface of the thighs. So, the first in the list goes ...

№1. Squat with dumbbell in the style of Plie.

Take a dumbbell, and take the position for squatting in the style of Plie, i.e. Your legs should be wide arranged, and knees and socks (in relation to the floor) Posted at an angle 45 Degree. With a straight back, start to get drunk down, spreading your knees and socks on the sides. The movement should be carried out at the expense of the thrust muscles (adductors). Back straight, depth of lowering is slightly less corner 90 Degree in the knee joint.

Perform 3 approach by 12-15 repetitions. To enhance the effect, you can get up on the elevation in the form of a step-platform.

№2. Side wheel lead from a block simulator.

Go to the simulator bottom block, set the required weight, grind not supporting leg (let's say right) In the loop and start to remove her sob. Perform an exercise on the full amplitude, trying as much as possible and more actively work with the adductors of the right leg. Perform 15 Repetitions, then change your leg. Make 2 approach.

Number 3. Breeding legs sitting in the simulator.

Find a lever simulator for breeding legs in the hall. Install the required burden, sit in the chair so that the gaskets are from the outside of the hip. On the exhalation, start to breed your legs as wide as possible. As soon as you feel the maximum stretching, return to its original position. Perform 3 approach by 12 repetitions.

№4. Cross lunges.

It can be performed with dumbbells in one / both hands, and maybe in general without burdening. Differs from classic attacks with a crossed step, i.e. When she goes on the other. Looks like that.

Perform 2 approach by 10-12 Repetitions for each leg.

Now let's figure out how to get rid of cellulite on the back of the thigh. This will help us with the following exercises.

№1. Lead opening on the back and up.

Go to cable (not swearing :)) Simulator, set the required weight and secure the belt on the ankle. On the exhale, start to get the straight leg back and up. At the end point, delay 1-2 Accounts, and then slowly lower the leg in the IP. Perform 10-12 Repetitions and change your leg. In order to load the back of the thigh harder, you can exercise with an emphasis on a horizontal bench and a leg assignment as much as possible.

№2. Foot flexions in the simulator lying.

Find the simulator for flexions in the hall. Install the required weight weight, lie on the bench face down and start the leg under soft rollers. Foot positions in a parallel position. Changing the position of stop (socks together / apart)you can actually influence the muscles of the thighs. On the exhalation, cut your hips and bring the rollers before touching the buttocks. Slowly lower weight down. Perform 10-12 repetitions in two sets.

Number 3. Holding raised legs lying on the stomach.

Lie on the stomach and raise your legs so that they are at a distance 8-10 See Floor. Slightly bend the legs in the knees and hold this position over 10 seconds. Lower the legs, repeat the cycle 10 Once B. 2 approaches.

№4. Squat at the wall with a delay.

Go to the wall and squeeze back to her, lay legs on the width of the shoulders, about the distance 30 See from the wall. Start slowly squat, gliding down the wall to the position when your hips are perpendicular to the floor. Hang in such a position on 30-60 Seconds and raise up again.

Perform 2 approach 1. 5-20 Lowering with freezes.

Note:

Remember, alternating static and dynamic movements on problem areas It is always good for circulation in them, so turn on the anti-cellulite training program different types Load.

Actually, I finally have exhausted :), let's summarize all this baltolic information and say goodbye.

Afterword

Well, the big epic cycle of articles ended in the title - "How to get rid of cellulite?" . We worked well, received a lot of information, specific practical chips to get rid of orange peel. It remains for small - choose a set of measures (from all three parts notes) and start applying them in practice, i.e. those zones where cellulite was raised. I have no doubt for a second that you will succeed, and that your new "improved" appearance will raise due results!

Successes, my Aphrodites, and to new meetings!

PS. On the results, questions and otherwise unsubscribe in the comments, started!

PPS. Help the project? Then leave a link to it in the status of your social network - plus 100 Points for karma, guaranteed.

With respect and appreciation, Protasov Dmitry.

Unpleasant flabbiness and bugger on the skin may appear, both in full and slender girls. For initial stages Get rid of this really independently, without resorting to complex medical procedures.

The main method of the struggle is the exercises from cellulite on the pope and legs. It is also important to establish your food, get rid of food garbage and perform a massage to increase skin elasticity.

Causes of cellulite appearance on pop and legs

Cusar cellulite is formed in the inner layer of the skin - hypodermis due to excess fat cells. The bore fat faces rests on the next skin layer - the dermis that destroys collagen and forms irregularities on the skin. All this worsens microcirculation in cells, disrupts blood circulation and slows down the supply of nutrients. Usually cellulite deposits appear on the hips and buttocks. It is easy to explain that the female organism is inclined to store fat in this area.

Several reasons for cellulite:

1. Sedentary lifestyle and low motor activity during the day;
2. Lack or lack of exercise;
3. Excess of its calorie rate during the day;
4. Insufficient fluid consumption - per day it is necessary to drink at least 2 liters of pure water;
5. Improper nutrition - excess sugar, simple carbohydrates, harmful fats, or protein lack;
6. Smoking and frequent drinking alcohol.

It is also worth noting that after 35 years, the tendency to cellulite increases due to the reduction of skin elasticity and collagen loss. Hormonal causes are distinguished - the disadvantage or excess of female hormones can contribute to increasing the hips on the hips.

How to get rid of cellulite on pop and legs

The main methods of combating cellulite are aimed at reducing adipose tissue and improving blood flow in problem places. The most efficient option is the performance of power exercises on the feet and the ass. They can be done, both at home and in the gym. If you are going to do at home, then you need to get a minimum inventory - you will need dumbbells and weights on your feet, it is also desirable to purchase a vulture and several pairs of pancakes.

No need to immediately run to the mirror at once in the hope that noticeable cellulite will disappear. This is not a fast process, so you should be patient. The first result from regular workouts will be noticeable after 1-2 months. Fully getting rid of brightly pronounced cellulite will succeed in about a year after permanent classes, with a weak form of bug, it is possible and faster. As I study the problem areas, you will decrease the amount of fat cells and increase the percentage of muscle tissue, the skin will become more elastic and elastic.

• Only regular training helps to get rid of cellulite on the legs and pope. To achieve the result, 3-4 times a week should be engaged. But every day you do not need to train, as the muscles and the body takes time to restore.
• The complex on the hips and buttocks should last from 30 to 50 minutes.
• Be sure to stretch the entire body for 5 minutes before doing to warm up the body and avoid injury.
• Basic exercises do at the beginning, insulating at the end of the workout. In one lesson, it is enough to perform 2-3 basic exercises and 1-2 insulating.
• Separate the weight so that the technique does not suffer, and you felt well the muscles.
• Over 1-2 hours before training, eat proteins and complex carbohydrates - it charges you with energy.
• Try to get rid of cellulite. So the muscles will be strengthened and leaving the fatty layer.
• The load should be moderately heavy, the latest repetitions are made practically through force. After training, there is a pleasant fatigue, and the next day they appear pain in the muscles. Only overcoming yourself, you will get completely getting rid of cellulite.
• Over time, the previous load may seem easy. Therefore, do not forget about the principle of periodization - gradually increase weight and increase the intensity of training.

Complex of basic exercises from cellulite on hips and buttocks

Self effective exercises To combat orange crust, is basic. They work out several muscle groups at once, burn more calories and allow you to achieve a result faster. Most basic exercises can be done at home and in the gym.

Squats

If you want to get rid of hateful cellulite, then you will certainly be mastering this exercise. It is perfectly working for the front and back of the hips, buttocks. If you just learn squats, perform an exercise without weight. Imagine that you are attached to an invisible chair. Then start cropping with a vulture, gradually adding burden on it. Remember the main rules - knees during squats should not go beyond the socks, the look is directed strictly forward, the back is straight and slightly tilted forward, first begin the movement of the pelvis and then bend the knees.

Efficiency attacks are not inferior to squats. Here, each foot is being worked out separately. To do, follow the dumbbells back. Put your feet on your shoulder width, take the dumbbells and make a wide step back alternately each foot. I keep my back straight, the knees do not go beyond the socks.

Plie-squats

Plie-squats are suitable if you have irregularities on the inside of the hips. Take a dumbbell, you can use a bottle filled with water at home. Feet wider shoulders and socks to spread to the sides. Please lower the parallels with the floor below. To increase the amplitude, you can stand on legs on steppes or elevations.

Romanian traction

Most girls have ripples and irregularities under berries. Romanian thrust will help to get rid of it - the best exercise to study the back of the hip. It can be done with a vulture or dumbbells. Put your feet on the width of the shoulders, take in the hands of the neck and lower it just below the knees. Throughout the exercise, the back is kept straight, the look is aimed forward.

How to improve cellulite exercise efficiency

When performing exercises, strain the muscles. Buttocks in exercises to feet should be compressed throughout the entire movement. It will strengthen the tide of the blood to the workspace, which will help to get rid of cellulite faster.

Control breathing. In the hardest phase of the exercise, we do the exhalation, at the beginning of the traffic. Proper breathing saturates our oxygen tissues and increases circulation in the area being worked.

The first approach is warm-up, then with each approach increase weights. In the last set, increase the number of repetitions and reduce weight, working on pamping. Such a reception will force the muscles to burn and maximize the blood circulation of the problem zone.

Insulating exercises from cellulite on the legs and pope

• The lifting pelvis is lying around the buttocks and the rear surface of the hip. The exercise can be done, lying on the floor, or by placing the shoulders and head on the bench. To enhance the load, put damn or neck to the bottom of the waist.
• Mahi legs standing on all fours. Lift one leg bent in the knee at an angle of 90 degrees and push the heel to the ceiling. Perform 15-18 repetitions and change your leg. For complication on the feet, wear weights or clamp a dumbbell.
• Other effective options for combating cellulite - Mahi straight leg, or to the side on all fours, lifting legs lying on the side, Mahi foot on the side in standing position.
• Locked on the platform strengthen legs and buttocks. The higher the height of the elevation, the more difficult the exercise, and the stronger the load. In hand you can take small dumbbells.

Hey! Fighting the enemy number one of all women of any age and a complex, cellulite - must be complex. The most important role in this is occupied by fitness and in the gym. In this article we will deal with how to drive a hate fat with our priests and legs. Go!

Cellulite is customary to call the skin of the skin, a marked naked view or when skin compressed. In almost every woman, he is observed in one or another period of life. Most often, he arises on the legs and buttocks. It is difficult to fight him, but you can. To begin with, consider trainings in the gym.

If you do not have experience in the simulator, it is better to use the services of a coach, at least for the first classes. It will help you understand the correctness of the execution and prevent injury. Consider the most efficient exercises from cellulite on the legs and pope.

1) Captured with a barbell. Helps to work out the problem areas of legs and buttocks. To do this, take the inventory and place on the shoulders, just below the neck. This will help correctly distribute the load and avoid damage to the cervical spine. Foot place on the width of the shoulders, get back in the lumbar department.

Make a satisfying seating on a low bench. Your hips at the bottom point must be parallel to the floors. Slowly move up, not straightening the knees completely.

2) Romanian Romanian thrust. This kind of barbell rod helps to work out the sections suffering from cellulite. Place the inventory in front of you, place the feet on the width of the shoulders, bend the knees a little. Rock up in the lumbar department, and lower your hands down, touching the tool.

Start raising her up, to the pelvic level, while makeing the efforts of the legs. Slowly lower. For this training, dumbbells will also be suitable.

3) Flexing legs in the simulator lying. The buttocks and the rear surface of the hip are perfectly worked out. Place a bench on your stomach, fasten your feet under the roller. The knees should not be restricted into the simulator. Start lifting legs to a straight corner.

All exercises in the hall must be carried out at 10-15 repetitions in three approaches. It is also important to gradually increase the burden, you should be hard to do exercises.

4) Cardio. Aerobic or cardion loads must be present in mode. Classes in the hall and at home will be suitable for this. The exercise bike and elipsoid help productively work the lower limbs and buttocks, in addition, they have almost no contraindications.

A treadmill or outdoor runs saturates the organism with oxygen, accelerates blood circulation, improves general physical training. The tone and elasticity of the skin improves, the figure pulls up, the extra kilograms are leaving. Contraindication is a disease of the joints, because when running on them there is a large load.

Good results gives swimming and aquaaerobics. In addition to excellent mood, improving well-being and tonic effect, similar trainings carry out the imitation of hydromassage. This eliminates cellulite and lines the skin.

Group classes Stug-Aerobic and Shaping also have a beneficial effect on the formation of the silhouette of the lower limbs and priests. Improves skin condition, volumes are leaving.

5) jumps with a rope. They contribute to the activation of blood circulation and outflow of lymphatic fluid in the lower limbs and the pope. Are an excellent fat burner, an accelerator of exchange processes in tissues and fight cellulite. But you need to jump at least 15 minutes to achieve the result.

Training at home

If it is not possible to visit the hall, you can fight cellulite and at home fast and efficiently. It is necessary to perform several exercises and will be able to succeed.

1) drops. This type of training is not only struggling with fatty sediments and cellulite, but also helps tighten and lead to the tone of decaying skin. Put one leg forward to the maximum distance, and the second back, supervised the toe. Move down, keep your back straight. At the bottom point, the leg must be parallel to the floor. Be sure to follow the knee not to go out for sock, otherwise the load will shift. Perform 15 times, and then change your leg. Perform three approaches.

2) side attacks. Start straight, hands on the waist. Back to the side of the straight leg, the second bend the knee forward. Make slow squats, lingering at the bottom point for 15 seconds. Slowly rise up. Perform 15 repetitions for each leg. If you comply with the execution technique, you will feel a powerful tide of blood to the legs.

3) squats. Very effective exercises for combating cellulite, smoothes the skin, makes it elastic. Keep your back smooth, hands can be laid behind your head or pull out exactly in front of yourself. Make sure that socks with knees make one line. Make quits about 70 degrees. Start from twenty repetitions, gradually increasing this amount.

4) Square-Plie. Put your feet wider shoulders, expand socks and knees to the sides. Make cries down, creating a parallel floor. The back should be smooth. For complication, you can take weightlifiers.

5) Movement on the buttocks. It is an excellent training against cellulite on the pope, and also helps to improve the shape of the fifth point and pull the skin. Sit on the floor, stretch your feet forward, without bending in your lap. Hands post behind your head, or on the waist. Strain the buttocks to move on the floor. Moving to a few meters forward, go back the same way. Exercise for at least 10 minutes.

6) raising the pelvis. Stop on the floor, putting your feet on the feet, bent them in the knees. Hands straighten along the body. Strain the abdominal muscles and priests, and raise the pelvis up. At the top point you need to stay for 15-20 seconds and turn into a starting position. Make 20 repetitions in 3 approaches. This exercise is also called the "buttock bridge."

7) Running on the spot. You can perform in two variations. Run on the spot, without bending your back, keep your hands at the chest levels. In the first option, lift the legs bent in the knees as high as much as possible, trying to touch the chest. In the second option, try to raise the feet as high as much as much as possible, trying to touch the buttocks with them.

8) Disagreement of a bent feet to the side. Stay on the floor, tie to it with knees and elongated hands. The back should not have a deflection. Make a raising one leg aside by beating it in the knee, and lower it back. Perform 20-30 repetitions for both limbs.

To increase the effect, use special weightlifiers. If they are not, then you can try to hold something heavy between the thigh and the shin. But in this case, it is desirable that in the place of contact of the weighting agent and your legs - there was no clothes, otherwise it is inconvenient to hold the subject and it slips (especially if you are in legals).

9) Raise a straight foot back. Place the floor, interfered with the knees and forearms. Pull one leg back, and start moving it up to a maximum. Close at the top point for 15 seconds and go down down. This exercise is also called the "horse". Perform 20-30 repetitions for both limbs.

More exercises you can find or

For a complete victory over cellulite on the hips and buttocks, you need to start take action as soon as possible, not launching the skin. At the later stages, the orange crust will be fixed much more difficult or practically impossible natural methods.

• Develop a few own workout programs for yourself and alternate them. Remember that you must combine cardiography with power.
• During the training, bring the muscles to the maximum voltage, it will help to strengthen the bloodstream and bring problem zones into the tone. The fact is that there is a big difference between the usual exercise and focused training. Here we need mental efforts, a large concentration that will allow you to better feel your muscles. This is called "mentally muscular communication."
• Do not forget about the right breath and sufficient drinking both during and after training. A bottle of water should always be at hand, even when you do not train.
• Cellulite exercises must be performed regularly, every other day, and then a noticeable result will be noticeable after three weeks.