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The struggle of women with cellulite has been going on for decades. Modern cosmetology offers dozens of hardware and surgical methods to cope with the «orange peel». Each of them is effective and effective in its own way, and every day thousands of women in pursuit of the beauty of their bodies use massage, acupuncture, pressotherapy, liposuction and laser therapy to make problem areas smooth and elastic. Despite the fact that cosmetic methods are quite expensive, many people prefer them to visits to a regular gym, and meanwhile, only regular fitness training will make the body truly beautiful.
The accumulation of fat in problem areas is a natural process aimed at ensuring the safety of future offspring. The female body parts with accumulated fat extremely reluctantly and slowly. Only regular fitness exercises can completely cope with cellulite.
Easy fitness for beginners
The daily complex of classes does not have to be extensive and varied. Few people know that an ordinary jump rope and a hula hoop can work wonders in a month if you practice with them regularly. 15 minutes of jumping rope in the morning and 15 minutes of hooping in the evening is enough. In just two to three weeks, you will notice how much more toned your leg muscles have become. Along with this, there will be a noticeable smoothing of the skin on the hips, and you will also get a nice bonus — the hula hoop helps to create a thin waist. And it also allows you to disperse the blood in the pelvic region, which will improve the health of those who lead a sedentary lifestyle.
At first, even such short fitness workouts can create difficulties. Don’t get frustrated and don’t give up — if you can’t jump for 15 minutes in a row, stop, walk around, do some exercises that will help your muscles relax. After that, return to the rope again. And after your body gets stronger, you can gradually increase the time of jumps, because with it the effect that they have on problem areas will also increase.
How to deal with cellulite without harm to health
The complex effect on cellulite with the help of physical exercises has two goals:
- improve blood circulation in problem areas;
- burn extra calories.
When choosing exercises for yourself, please note that not every load on the muscles of problem areas will be useful. Excessive tension in the muscles of the legs (which happens, for example, when doing aerobics) can lead to undesirable results and even undermine health, but prolonged moderate strength training will help you cope with cellulite. Therefore, when choosing between volleyball and swimming, give preference to the second, and if there is no time to go to the pool, do fitness at home by compiling your own set of exercises below.
Fitness exercises for every day
Not a single set of fitness exercises is complete without squats, and for those who want to get rid of extra volume in the hips and buttocks, they are, without exaggeration, indispensable. You can squat in different ways:
- legs wider than shoulders, toes and knees turned outward. Squat down until your buttocks drop to the level of your knees;
- feet shoulder-width apart, shins strictly perpendicular to the floor, squat as deep as you can, but make sure that your knees are at the level of your toes.
Perform 3 repetitions of 10-15 times each.
- Raising the leg from a prone position.
Lying on your side, tighten your abdominal muscles so that your waist does not touch the floor. Extend one arm and place your head on it, with the other hand rest on the floor in front of your chest. As you exhale, lift your straight leg up, while inhaling, lower it without touching the foot of the second leg. Do the exercise 10-15 times, roll over to the other side and repeat with the other leg.
This element can be made more difficult by bending your knees. The maximum effect of this fitness exercise is achieved in this position of the legs, when the feet are parallel to the buttocks.
- Lifting the pelvis from a prone position.
Lie on your back, clasp your hands in the lock and put under your head. The legs are bent at the knees, the feet are spread hip-width apart and rest on the floor. As you exhale, slowly raise your pelvis until it is at its highest point. In this case, you will lean on your feet and shoulders. Hold for a few seconds at the top point, then slowly lower your pelvis to the floor. As the muscles adapt, bring the time at the top point to 10 seconds. Repeat the fitness exercise 20-25 times.
You can complicate the lifts if you perform them with arms straightened along the body. In this case, you need to raise the bent leg up. In this case, the body will rest on only one foot, arms and shoulders. During this exercise, make sure that your shoulders and arms do not tense up. This is one of the most popular fitness movements for fighting cellulite.
- Leg bends.
Lie on your back, stretch your straight arms to the sides, bend your legs, close your feet and rest them on the floor. Tilt your legs to the floor alternately in each direction. Try to touch the floor with your knee. Perform a fitness element 12-15 times in each direction.
Get down on your knees, lean on your elbows. As you exhale, lift the bent leg up so that the lower leg is perpendicular to the floor. Reach your heel towards the ceiling as high as you can. Exercise perform 10-15 times alternately with each leg.
A very healthy version of this exercise is the springy one-leg raises up: lift the bent leg and do a few pushes of small amplitude, then lower the leg and repeat the same with the other limb.
- Muscle stretching exercise.
Stretching is very effective in fighting cellulite, so be sure to set aside a few minutes at the end of every fitness session.
Sit on the floor, stretch one leg in front of you, and bend the other so that the foot is located along the thigh of the outstretched leg. As you exhale, slide your hands along the outstretched leg as far forward as possible. Make sure your back stays flat and the lean comes from stretching your glutes and hamstrings. Perform the fitness exercise 3 times, switch legs and repeat 3 more times.
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