Long Lean Legs With Christine Bullock and Celebrity Trainer Erica Hood
How to get rid of the ears on the thighs? Fitness trainer answers
Together with the top trainer of the World Class network Ekaterina Nekrasova , we figure out how to get rid of the deficiency that worries a huge number of women.
The tendency to form a fatty layer in women is inherent in nature. The so-called thigh ears are one of the common problems. Most often, breeches are a consequence of a genetic predisposition, because this problem occurs even in slender girls.
Why is fat deposited on the thighs?
Let's remember the physiology. The female body begins to stock up on fat even during puberty. The deposition of strategic fat stores is facilitated by the production of the hormone estrogen. Once puberty is over, there is no need to replenish fat stores. But the body does not get rid of them, but prudently hides them. Thus, the accumulated fat is deposited in the so-called female fat depots: waist, hips, buttocks.
In places such as the inner and outer thighs, there is a violation of blood flow and lymph flow. Therefore, it is safer for excess fat to be deposited there. And in order to get rid of the hated ears, you will have to resort to a number of complex measures. Only in this case the result will not be long in coming.
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Proper nutrition and drinking regime
First and foremost - nutrition. It is impossible to get rid of fat locally. But, having adjusted the diet, you will invariably achieve your goal and at the same time gain a healthy toned body. Basic rules of nutrition.
Eliminate sugar from the diet. Insidious manufacturers of various products slip it everywhere. Be sure to read the composition of the product, even harmless yoghurts, granola and bread may contain sugar.
Do not eat fast food, semi-finished products, canned food, baked goods, fatty, smoked and salty foods.
Introduce more vegetables in your diet. They should make up about 50% of your total meal plan.
Drink plenty of water. According to WHO, you should drink 30 ml of water per 1 kg of body weight.
Protein should be present on the menu. This can be lean meat or fish - it is rich in healthy fats and should not be avoided.
Cut your meals up to three times a day. day. Snacks are not needed for fat burning. The more meals, the higher the level of the hormone insulin, which deposits all excess in the fat depots.
The last meal should be no later than 3-4 hours before bedtime. At night, the body must recover and rest, and not process what has been eaten.
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An effective training complex
The second thing you need to pay attention to is training. Surely they will lead you to results much faster. I'll show you a few exercises that will help you fight your ears.
Swing your leg while lying on your side
Lie sideways on the floor, rest your head on your bent arm, the other can be directed towards the ceiling or placed in front of you. The leg on the bottom should be bent at the knee, and the other straightened. Raise your upper leg, hold this position for a second, and then lower it. Repeat these movements 20-25 times.
Hip abduction while lying on the floor
Lie on your side, rest your head on your bent arm. The leg on the bottom is bent at the knee, the lower leg is directed to the ceiling with the toe up. Place the other leg on top, also bent. Abduct the hip with your upper leg while keeping your knee pointed at the ceiling. Return to starting position and repeat the movement 25 times.
Stand up straight. Take a fairly wide step to the side and squat on one leg, the other should be straight. Push off with your lunge foot and return to the starting position. It is important to push off with the heel, straining the gluteus muscle. Try not to tilt the body forward. It is necessary that the movement takes place not in the lower back, but in the hip joint. Do 20-25 reps.
Stand straight with your feet hip-width apart. Lunge backwards diagonally behind the other leg. Next, pushing the pelvis with the gluteus muscle, return to the starting position. Repeat the movements 20 times.
Do this set of exercises without rest, alternately, first on one leg, then on the other leg. I recommend doing 4-5 laps per workout.
An effective set of exercises for the legs and buttocks. Muscles will burn
It can be easily done at home and with regular exercises to achieve the desired result.
Massages and body wraps
And the last thing you need to pay attention - these are massages by specialists, wraps and vacuum cans massages. They help to improve blood circulation and cell metabolism, and restore skin tone. The massage procedure allows you to intensively affect the deposited fat. Mechanical study of the problem area breaks up the formations and relieves stagnant edema.
At home, you can make a complex of cupping massage and wrap.
Cupping vacuum massage
You can buy jars at the pharmacy for 100 rubles. Liberally lubricate the front, side and back of the thighs, as well as the buttocks with any cosmetic oil. Press down on the can to expel air. Bring it to your thigh and release. It should suck in the skin. Start running the jar in different directions over your thigh and buttock until the skin turns red. This means that the process has started and you warmed up your leg. At the same time, blood circulation in the problem area improved.
Wrap can be done on another day.
Take two tablespoons of honey and add a few drops of orange or peppermint essential oil. Stir the mixture thoroughly, apply to the buttocks and thighs. Leave the composition for an hour under the plastic. Rinse it off in the shower with lukewarm water and then moisturize the skin with the cream.
Wrap with ginger, cinnamon and clay
Combine each 5 g of crushed bark and ginger. Add 75 g of deep-colored clay. Pour in so much water that the mixture has become moderately thick and convenient to apply. You can add 10 drops of grapefruit ether. After the device is assigned, it will last for about an hour.
Massage that will reduce your forms. You just lie there and lose weight
It will be much more enjoyable than a grueling workout. We promise.
Combine 100 ml of vegetable oil with 3 g of hot pepper or 10 ml of spice wrap on its base. Heat to 25 degrees, apply and wipe with foil. The first session is held for 15 minutes, then the duration is increased to 40 if the skin reacts normally.
Remember that consistency is important in exercise, cosmetic measures, and nutrition.