How to remove breeches on hips for a girl. Exercises, training complex in the gym

Starting from a very young age, many women have a desire to remove excess fat deposits on the thighs in the form of breeches. For efficiency, you need to understand by what rules this is done.

How to remove breeches: basic rules

To successfully fight for a beautiful figure, you need to understand the reason for the formation of fatty tissue on the thighs. Often the reasons are sought in excess nutrition, sedentary work, physical inactivity. However, the reasons for the clear localization of fat accumulations in these places are largely due to genetics.

And the formation of surplus in strictly defined places is evidence of the manifestation of symptoms of obesity in the gynoid type. This syndrome occurs at a young age in women about 4 times more often than other types of obesity. After 40 years, the chances of manifesting all types of obesity are compared.

Having found out the true cause of the phenomenon, you can determine the ways in which you can stop it.

First, you need to give up all bad habits, such as smoking, systematic consumption of alcohol and sweets. Then it is necessary to draw up a program of action. In most cases, girls resort to low-calorie diets (about 1000 - 1100 Kcal) and high physical activity.

According to the research results of the Russian Academy of Medical Sciences, such an approach is not only ineffective, but also in some cases brings negative results. Only with an integrated and balanced approach to solving the problem can you achieve high results.

It is necessary to determine the body mass index (BMI) and calculate the calorie content of the current (normal) diet. Then you can reduce the calorie content of the diet by subtracting from the current as many percent as BMI in absolute terms. As a rule, the required caloric intake for the period of fighting breeches is approximately 1600 - 1800 Kcal / day.

It is a complete diet for an active lifestyle. With regard to physical activity, it is best to give the body a stable average load. Fat burning occurs only with prolonged and intense muscle work. The first place in terms of effectiveness belongs to classical cardio training.

In some cases (when by nature the hips themselves are already wide), it is better to refrain from active cycling in order not to increase the volume of the thigh muscles. Exercises involving short periods of high load are recommended to be used as auxiliary ones for general correction of physical activity.

How often should you do the exercises to remove the breeches?

Removing breeches on the hips with the help of one diet, even the lowest in calories, will not work. The question arises, how often and with what intensity to train. In order not to overload the body, it is permissible to carry out 5-6 workouts per week. For 5 days, you need to do regular training, and the 6th - swimming.

The load should be distributed evenly over the days based on 2 cardio workouts, 1 - strength and 2 - gymnastic. Diet and training with intense loads will have to endure at least 3 months. Around this time, changes for the better should take place.

After this period, the intensity of training can be reduced, leaving one cardio and 2 to choose from. The diet can also be made more varied by keeping the calorie content not higher than 1900 Kcal.

Cardio Exercise for the Outer Thigh

Cardio training will help remove the appearance of cellulite on the thighs in the form of breeches.

They are the ones who most actively influence the results:

• increased immunity;
• reducing the symptoms of cellulite;
• weight optimization;
• stabilization of blood pressure;
• increased endurance;
• improvement of the state of blood vessels.

When categorized by efficiency, cardio workouts can be ranked in the following order:

1. Run has always been the most affordable and effective form of aerobic exercise. To get the fastest and maximum result, you need to forget about self-pity and work to the limit. During one workout, you need to run at least 5 km. The best option is a "ragged run". The term itself explains that the movement comes with changes in tempo. This rhythm creates almost ideal conditions for losing weight: when moving from a slow pace to a medium one and further to a high one, the greatest amount of fat is burned. Movement at a high pace - destroys most of all Kcal. It is recommended to have a bracelet for monitoring blood pressure and heart rate. But you can choose the right load pace and feel. For example, the feeling of “cotton feet” signals that the ultimate strength has been reached. You should slow down a little and work on. After a few workouts, the average pace will become habitual.
   
2. Jump rope... The simplest gymnastic apparatus, but in this case for many it can become the main one. The fact is that of the gymnastic exercises for training the thighs, various jump complexes are especially recommended. Jumping rope combines jumping technique and aerobic training. And unlike running, it does not depend on the place of training. The difference in the level of fat burning and Kcal consumption compared to running is quite insignificant.
3. Swimming... Also takes the leading place in the processing of fats. However, as a workout, it is only available to those who swim well and quickly. Regular bathing is ineffective in terms of weight loss.
4. A bike... Compared to running and jumping rope, the efficiency is 50% lower. It also requires space and takes twice as long. And most importantly, it is available only to those who actually own the projectile.
5. Walking... In terms of simplicity, it takes the first place, but in terms of other indicators it is significantly inferior to all previous techniques.

A combination of running, jumping rope and swimming will most effectively remove breeches on the hips and affect health and shape.

Top 6 Proven Hip Ears Exercises

There are many exercise options for training your hips and glutes. Each has its own advantages and disadvantages. Therefore, with a certain training experience, you can adjust each exercise for yourself and complicate its execution.

Abduction of the leg lying

Lying with your left side on the mat, put your head on the fist of your bent left hand, put your right palm on the left elbow. With the maximum amplitude, make 20 swings with the right leg. Roll over to the other side and repeat the swing with the left leg.

As a complication, you can do the exercise while lying on a fitball.

The exercise is of a strength nature and has nothing to do with fat burning. Therefore, it is used as an exercise that corrects the muscles of the thighs and buttocks.

Classic forward lunge

From the stand (feet shoulder width apart) push one leg forward until the thigh is parallel to the floor, the other leg is extended back, the knee is a few centimeters from the floor.Then, through the starting position, repeat the exercise in a mirror image.

To increase the load and increase the number of muscles involved, you can do 4 squats without leaving the lunge and turn in the opposite direction, transferring the lunge position to the second leg. Repeat squats. The number of repetitions is 15 in each direction.

Plie squats

The legs are wider than the shoulders, the feet are turned outward as much as possible. Sit down to a right angle at the knees. Return to starting position. The exercise is performed in 3 sets of 20 times.

Side lunges

The exercise is not technically difficult to perform. As you exhale, make a deep lunge to the side while simultaneously shifting your body weight onto the lunge leg. Simultaneously with inhalation, return to the starting position. Repeat the lunge on the other side. The number of approaches with an interval of 20 seconds. - 3 to 10 lunges in each direction.

The complication of this exercise will help to remove the breeches on the hips as follows: from the lunge position, without returning to the starting position and without lifting the body vertically, shift the body weight to the other leg. In this case, the load, as well as the number of muscles involved, increases by about 50% (depending on the depth of the lunges).

Walking lunges

The exercise is a continuation of the classic lunges. The technique of movements continues to be preserved. The difficulty is that it is more difficult to maintain balance when moving. Therefore, the direction of the lunge leg should deviate slightly from the straight motion.

It should deviate towards the leg of the same name. To complicate the exercise and actively engage the abdominal muscles, it is recommended to include "paradoxical" breathing. It is necessary to inhale when taking a step, exhale when lifting, and not vice versa. During the workout, you must take at least 90 steps (45 with each leg).

Side bar

The side plank is a mostly static exercise. Technically, the exercise presents a significant challenge for beginners.

Therefore, for its implementation, there are several options for placing the supporting arm:

• on the elbow;
• on the brush;
• both options are elevated.

The supporting arm should always be perpendicular to the floor surface. For beginners, it is recommended to start with an elevation (bench, chair, better - fitball). It is physically easier to train this way. Starting position - on your side, with a straight arm (or elbow) leaning on the floor or dais, legs brought together, body - straight. Fix in this position for an available time.

Do the same on the other side. After the exercise began to work out on an elevation, it is necessary to complicate it with swaying (deflection of the body) in order to feel the control of the body. Then add side kicks. And only then - move on to more complex versions of this exercise.

Glute bridge

The uniqueness of the gluteal bridge lies in the fact that it is the only exercise in which the muscles of the buttocks are loaded not indirectly, but directly. In addition, the muscles of the back and abs are involved. The most interesting thing is that when performing movements, the back and spine receive an indirect massage when moving on the mat.

The technique of execution is available to everyone, even to a physically unprepared person.

You need to lie on your back, bend your legs at the knees at right angles, arms extended along the body, palms on the floor. Without lifting the shoulder blades and feet from the mat, raise and lower the buttocks. To increase the effectiveness of the exercise, it is better to fold your arms over your chest. This will exclude their participation in the movements.

Squeezing the fitball

Working with a compression fitball is an intermediate option between static and strength exercises. It is necessary to sit astride the ball astride, clamping it with the inner surfaces of the thighs and knees.

Squeeze the ball with rhythmic movements. The load depends on how much the fitball is inflated. The second version of this exercise: lying on the floor, legs bent at the knees.Wrap the fitball with your ankles and knees and squeeze it rhythmically

Gym classes

Many girls expect to remove breeches on their thighs with the help of classes in gyms. The efficiency of fat burning when exercising on simulators is on average 30-50% lower than with cardio loads. So, the effectiveness of training on a treadmill is approximately 22% lower than that of jogging.

Therefore, when taking emergency measures to combat breeches, it is better to use the most effective arsenal of funds. Gyms have specific exercises that can be used to complement basic workouts.

Deadlift

At the beginning of the article, it was already mentioned about the reasons for the formation of breeches. Gynoid obesity takes the lion's share here. To deal with it, just work with weights of the lower body is contraindicated. Therefore, exercises with a barbell can be recommended only for advanced users of this type of activity.

For working out the hips, it is better to use a dead (or otherwise - Romanian) deadlift. The femoral biceps are involved in the work here. Lifting the bar to the level of the belt is done with a straight grip with straight or slightly bent knees. It is not recommended for women to use a different grip due to the “screw” load on the lower spine.

Legs abduction on the block

Crossover leg abduction is used to correct the shape of the buttocks. Having fastened the bracelet on the leg, from a standing position on all fours, the leg is maximally retracted back and up. It is believed that the exercise should be used after knee injuries instead of squats.

Breeding thighs

This exercise involves the work of muscle areas that normally do not work. It is not particularly difficult and is available to any beginner. First you need to select and set the required weight on the simulator.

Then, sitting as powerful as possible and with a high amplitude, spread the hips. Fix at the extreme point for 2 counts and slowly fold back. The number of repetitions is 8 - 10, 3 sets per lesson.

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Monthly beginner workout plan

In conclusion, it is necessary to consider in more detail the procedure for planning training. The fact is that in relation to women, one must take into account the inadmissibility of training on critical days. Therefore, the work plan for the month for each woman is individual.

A typical mistake in planning in this particular case of fighting breeches is a stable increase in training loads in accordance with the time factor. Therefore, as a guide, it is recommended to plan classes based on a typical week with distributed loads.

The days of the week are given without reference to the calendar, and the breakdown by week is convenient for aligning the training process with the menstrual cycle.

1st week:

2nd week:

3rd week:

Training plan for advanced for a month

For those who already have significant training experience and have achieved certain success, the typical routine changes slightly:

1st week:

2nd week:

3rd week:

The material devoted to how you can remove the phenomenon of cellulite on the thighs, which many women call "breeches", is quite voluminous, but this article is devoted only to the methodology of an approach to combating this phenomenon.

Article design: Anna Vinnitskaya

Video about exercises for the breeches zone

Simple exercises for slimming hips: