Exercise for cellulite
Good posture and starting position tighten your figure, and it makes you visually thinner, and in addition, positively affects the course of physiological processes. Poor posture violates the normal current of oxygen in the body, creates stress, causes various pains and ailments, as well as causing damage to muscle tissue. It also reduces muscle tone, causing the displacement of internal organs, interfere with the normal digestive processes and the processes of selection, as well as adversely affect the blood circulation.To develop a skill good posture, should draw the abdomen and chest to keep upbeat. If this succeeds, then everything else will fall into place.
Consequently, we always try to walk, stand and sit, "standing at attention." This ultimately will affect your life energy, appearance, and certainly a figure.
Exercise for cellulite, body shape adjustment
Adjusting the figures include, among other things, and increasing muscle mass in places where the muscles are flabby and relaxed tone. The proposed exercise will really effect because they affect specific isolated muscle groups in the "problem" areas of the body and gives visible results in a relatively short time. You will make my thighs thinner, tighten your buttocks, stomach and make a flat even will attach the desired shape hands. Exercise for cellulite, body shape correction, have an isolated impact on certain muscle groups, sometimes forgotten and "irrelevant." Moreover, despite the fact that these exercises are a power in nature, they tighten and tone muscles without increasing their volume, that is not causing unwanted "mounds of muscle." And the end result - is a great slim figure and no cellulite!
Weight Loss Program that is part of the overall program of physical training, is a very flexible structure. There is no need to perform all exercises in one session. Exercises for the hips and buttocks should be done in one workout and exercises for abs and arms can be done at different times, if for some reason it suits you more. Of course, if you prefer to do everything at once, it's great. Adjust the training schedule to schedule your day and start.
How often should I train? At least four or five times a week until you reach the desired results. Then you can train three times a week to stay in shape.
Methodological guidelines for exercise for cellulite
1. Focus on correct form of movement. It is better to only a few repetitions of the movement, but retaining the correct shape, than to repeat many times incorrectly.
2. Work the muscles in both directions - upward, against gravity, and down into the opportunistic mode.
3. Work slowly but surely. Do not force the pace. If the trajectory of motion you are doing acceleration, or vice versa, doing it out of inertia, it probably will not train the muscles to which it is directed.
4. The movement should have a small amplitude and run exactly along the trajectory. This - the key to success in the exercises isolated effects, which are the majority of the proposed.
5. Avoid the jerks. Movements are performed slowly and under control.
6. While moving a muscle should always be in a state of stress. With the passage of the "peak" load even more tense muscle.
7. When all the exercises for cellulite try to keep your stomach sucked and do not bend your back.
8. Observe the gradual when the load. If you miss a class, it is best to start with a small number of repetitions in order to avoid muscle pain and concomitant mental discomfort.
9. Breathe correctly. Do not hold your breath during the exercises, just breathe normally. Try to periodically do a couple of deep breaths and forced expiration. This will accelerate the removal of metabolic products, mainly lactic acid, which is the cause of muscle pain. And of course, correct breathing stimulates lymphatic circulation.
Warm-up
Before training should be performed a few warm-up exercises, especially if you are in the early morning or after a day spent behind a desk. In addition to motions proposed in this section, you can perform exercises for the neck muscles.
Stretching: Take position with legs apart, pull your abdomen, the chest lifted. Raise your arms up and stretch as if you want to reach the ceiling first with one hand and then the other. Continue to change hands. Feel the stretch in the muscles on both sides of the body. Repeat this movement 10 times with each hand.
Now, keeping your back straight, bend forward and stretch a hand line in the opposite direction as if you want something from a push. Change hands. Repeat this movement ten times in each direction.
Maintaining the same starting position, draw hands alternately wide semicircle, as if you swim, drag his hands as far as possible on the entire trajectory. Follow the movement 10 times with each hand.
Slopes: Take position with legs apart, pull your abdomen, the chest lifted. Somite palm. Bending your knees, bend forward, hands performing a wide swing and passing them between his legs. Return to starting position and set up direct hands behind his head up. Do not bend your back. Repeat this movement 10 times.
Exercises for cellulite thigh
Squats: Take a wide stance position with legs apart, feet, expand, retract the lower part of abdomen, put your hands forward (and if you want to hold hands for support). Keeping the back straight, slowly bend your knees to a position that does not require you to abnormal stress, but at the same time, the hips should not fall below the knees. Slowly straighten your legs to half, but then again, sit down. Repeat 10 times. Try to bring the number of repetitions to 20.
As soon as your thigh muscles get stronger, complicate the exercise as follows: in the deepest position last rep, do 10 small "heartbeat" unbending the knees up and down, and
amplitude should not exceed 1.5 cm. Freeze and then count to ten. Slowly return to starting position.
Stand with feet together, place your hand on a support, rise on your toes, as shown in the figure. Slightly bend your knees, tighten your buttocks, pull your stomach and slowly run, falling down by 7-12 inches. Slowly count to three. Slowly return to starting position. Repeat 10 times.
Squat with your back support # 1. Stand with your back against the wall at a distance of 40-50 inches (suitable door or other smooth surface). Lean on the wall of the back straight. Slowly slide down to the position of "sitting on a chair." Your knees should be positioned just above the feet. Slowly count to five. Then gently and slowly return to starting position. Repeat 5 times. If you need a rest.
Squats with the back rest # 2: Starting position is the same, but put a foot apart wide and slightly expand the socks. Slide down to the "sitting on a chair." Slowly count to five. Return to starting position. Repeat 5 times and gradually bring the performance up to 10.
Despite the fact that the two previous exercises have a very similar structure, they have different excitation-
act on the muscles. Therefore, you should include training in both of these exercises, although in the beginning of classes do not overuse the number of repetitions.
As soon as the muscles become stronger you can increase the holding time from 5 to 10 accounts on each repetition, but this should be done gradually.
Stretch the front of the thigh: With his hand on the support (reception, bar, stools), bend your leg back, grab a hand foot and pull your heel to buttock. Hold this position up to 10 accounts. Do not bend your back and buttocks do not touch the heel.
Cellulite Exercise for the muscles of the thigh outside:
Lie on your right side, bend your knees and pull them to the abdomen so that the angle between the torso and the thigh was 90 degrees. Without opening the stop to keep his balance, lift your thigh as shown. Hold one account. Lower thigh. Repeat 5-10 times. Raise and lower leg in a slow tempo, controlling the tension of the muscles in both directions. Turn over and do the same for the other leg. You can vary the angle at which the hip is to the body to find the moment of maximum tension in the muscles.
Stretch the outer surface of the femur: Sit with your legs crossed, hands grab one foot and pull it toward your head as shown. Hold 10 accounts. Do the same with the other leg.
Exercise for cellulite inner thigh muscles:
Lie on your right side, bend your arm at the elbow, lean his head on the brush. Bend your left leg and place the foot on the floor, as shown in the figure. Keeping the right leg straight with the toe of drawn-out, lift it a few inches off the floor. Hold and slowly lower. Not touching the floor, lift your leg again. Repeat 10 times. With the increasing muscle strength can add 10 "pulsating" swings in the performance of the last movement. Do swing at the top of the trajectory. Then hold the leg and count to 10. Turnover and do the same things the other leg. Bring up to two approaches to doing this exercise.
Inner thigh stretch: Sit with your legs crossed, as shown in the figure. Connect the feet, elbows push your knees to the floor. Hold 10 accounts.
Exercises for cellulite buttocks muscles
Movement of the pelvis forward: Put your feet apart at a distance of about 30 centimeters, slightly bend your knees and pull your stomach. Put one hand on her stomach, the other - on the buttocks, squeeze your buttocks as much as possible, while performing the movement the pelvis forward. Hold this position and slowly count to three. Relax on one account. Repeat 10 times. This is one approach. Gradually bring to fulfillment of the two approaches. Stretch your gluts between sets, in turn, raising your knees to your chest and hold their two bills.
This exercise also trains the muscles of the inner thigh and lower abdomen.
Lifting of the pelvis: Lie on your back, bend your knees, place feet at a distance slightly greater than the width of the pelvis. Hands can be placed on the floor along the trunk or on the buttocks, to better feel the tension of the muscles. Squeeze and strain the buttock muscles as hard as you can and lift your pelvis upward, as shown in the figure. Pause and tighten your muscles stronger. Lower the hips, stretching the muscles and not touching the floor, lift again. Do not bend your back. Repeat 10 times. Perform this exercise two approaches. With the strengthening of the muscles can add to the retention of "peak" point for 3-5 accounts. During a break between each stretch muscles of the buttocks, pulling her knees to the chest.
Then place the feet a little wider. Perform the exercise as well, but strained gluteal muscle, reduces the knees. "Open" and "obstruct" the knees of 10-20. Try to resist the movement, straining at the inner thigh, "closing" and the outer surface of the femur at the "opening" the knees.
When the last repetition of motion at the top, placing the foot at a distance equal to the width of the hips, lift your hips up even more, squeezing buttocks hard. Hold. Slowly relax your muscles and repeat 20 times.
Squeeze buttocks: Accept the situation all the way down on his knees, as shown in the figure. It would be even better if you rest on your elbows. Without lifting his head and keeping your back straight and stomach sucked, put your left knee on the right calf. Squeeze your buttocks, lift your left knee up to the level of the pelvis, holding the sock is not drawn out. Take a break and even more tense muscles.
Then slowly lower your leg to the starting position, trying not to relax the muscles. Repeat 10 times. Perform the exercise with the other leg.
Final Stretch: Take a position stand on his right knee, put his hands on the floor on either side of the left leg so that they are parallel to the tibia. Knee left leg should be just above the foot. Do sliding right foot back to the highest possible position, keeping your left leg stationary. Press down on your pelvis toward the floor. Hold 10 accounts. Then try to straighten your left leg, but only as much as possible. Not leg. Keep the 10 accounts.
Return to starting position, bending your right knee and doing a sliding movement of the left leg. Push your pelvis towards the floor. Repeat this movement.
This exercise not only stretches the gluts, and thigh muscles.
Exercises for the abdominals
Exercise your lower abdominal muscles: Lie on your back, bend your knees and place your feet apart at shoulder width. Put your hands behind your head or just put them along the trunk. Strongly Pull your lower abdomen, while the upper back pressed to the floor. Gently lift the pelvis. Hold the position of 3.5 accounts. Relax. Repeat 10 times. Gradually bring the performance up to 30 times.
Make sure that only works the lower abdomen. His head lay on the floor or slightly raised. You can take a deep breath, to further emphasize the movement of the retractor abdominal muscles.
Exercise for upper abs: Sit on the floor, bend your knees, put his head on his chest. Stretch your arms forward or cross them on chest. Pull your lower abdomen and round the back. Feel the situation and try to keep it throughout the entire exercise. Slowly lower yourself back to the highest possible position. Then, straining the abdominal muscles, slowly return to starting position, keeping your back round. Leaning back, you can exhale, because it will help you further strain the abdominal muscles. Slowly count to 3-5, leaning back, and just go back to its original position. Repeat 5-10 times.
For variety, you can instead go down and up, complete 10 "pulsing" movement of the trunk in the lowest position or in the same position to make a break for 10 accounts. Repeat 5 times. All of this movement should be performed only the abdominal muscles.
Note. Do not lie on the floor, otherwise you will relax the abdominal muscles. Muscles must be stretched during the entire exercise. No matter how low you bend, it is important to perform this movement correctly. Make sure that all the movement (lowering and raising) is satisfied only the abdominal muscles. Follow the movement smoothly and without jerks.
Exercise for all the abdominal muscles: Take the initial position, shown in the picture: hands behind head, elbows are divorced, right calf is on the left knee. Pull the belly, and push back to the floor. Straining the bottom of the abdominals, lift your feet off the floor, as shown in the figure. Exhale. Raise your upper body and lift your shoulder blades off the floor, straining the upper abdominals. Exercises are only one natural way to get rid of cellulite without medications.
Keep your stomach sucked. Keeping the upper body elevated, breathe again, and pull your right knee to right elbow. Hold 5 accounts. Slowly lower to the floor. Start with five repetitions and increase their number. Repeat with other leg.
The specifics of this exercise is that all the work the abdominal muscles: upper, lower and side (oblique) muscles of the abdomen.
Final stretch: Lie on your back, pull both knees to your chest and grab the hand of each "own" tribe. Pull your knees to your chest should be without lifting his head from the floor. Hold this position 10 accounts. This exercise relaxes the abdominal muscles and stretches the muscles of your lower back.
Exercises for cellulite for the arm muscles
Push-ups: Stand facing the pillar (rack, the back of the sofa). Lean hands and put them on the width equal to the width of shoulders. Keep your arms straight, do not bend your back, pull your stomach. Slowly bend and straighten arms, as shown in the figure. Repeat 5 times. Follow the two approaches.
This exercise trains the muscles of the upper body: biceps, triceps, chest muscles and muscles of the upper back.
One Response
-
I can tell the writer of this article went above and beyond to research this information. I'm very impressed with your views and writing style.