Hello! Today we will talk about how to remove the ears on the hips at home and in the gym. But first, let me start with a little introduction...
What nonsense...
What kind of nonsense can be found on the Internet, and in glossy magazines about this ...
This topic is one of the most desirable for sellers of various kinds of useless crap.
Why tell people the truth, if you can make good money on deceit and selling various crazy products?
I found on the Internet and decided to show you some of the MOST CRAZY arguments about getting rid of the "breeches" or "ears" on the hips.
Ready to laugh? Let's go.
Hmm… Transformation of adipose tissue into muscle tissue? SERIOUSLY?
Friends, there is no such mechanism in nature that can magically turn a FAT CELL into a MUSCLE CELL! This is extreme nonsense.
What does isolated from the outside world mean?
The fact is that there is fat:
- Functional (subcutaneous).
- Spare.
- Visceral.
- Structural.
- Brown (brown).
We will talk about them a little lower.
“Isolated from the outside world” - this, as I understand it, is the most difficult to consume, but this does not mean that the body stores it in a separate bag, but that there are much more ALFA-2-adrenergic receptors in these places!
This type of receptors contributes to the accumulation of fat in "convenient" places for storage. These places are different for men and women.
For men:
- Stomach.
- Waist.
Among women:
- Waist.
- Hips.
- Buttocks.
Therefore, the "ears" on the hips are found mainly in women.
In men, this phenomenon is extremely rare and is associated mainly with a violation of the hormonal background.
The following nonsense, which I saw on the Internet:
Shock wave therapy, huh? Melt the reserves of fat cells?
"What did I just read?" - the first thought that came to my mind.
You can believe that the waves somehow affect the mechanism for the release of fatty acids and glycerol from fat cells, but believe that the fat directly melts under the skin ...
This, of course, is a very strange nonsense, given that we know that everything in nature is balanced and fat and any other cell cannot simply be evaporated under the action of a “magic” wave.
The weight of the cage has to go somewhere, right?
Fat cells can be used as energy, a protective shell for fragile human organs or thermal insulation (fat cells do not remove heat well, therefore they can protect the body from hypothermia).
In general, I see no reason to dwell on this. Any adequate person will understand that this is a common marketing scam.
Although, perhaps in the future, incredible discoveries await us, and who knows where science will lead us.
Nature, right? Weight loss procedure. Correct?
It's not about right order weight loss, but the ability of a certain type of tissue to interact with hormones through RECEPTORS.
- Those places, roughly speaking, where we have more alpha-2-adrenergic receptors gain fat more easily.
- Those places where there are fewer alpha-2-adrenergic receptors and more BETA-2-adrenergic receptors are more difficult to swim with fat.
Indeed, there are so-called. "convenient" places for the accumulation of fat in our body, which were identified as a result of anthropogenesis. Which did not interfere with further life.
But in order for nature to determine the order of losing weight of the body, yes. It is something.
This is where I am always surprised. How can a person not want to work on himself, monitor nutrition, engage in the RIGHT type of physical activity in terms of losing weight, but he wants to lie on the bed, rub himself with any bodyaga, use a “super mitt” to get rid of problem areas.
I repeat, IT DOES NOT WORK!
ALL HORMONES CIRCULATE IN THE BLOOD FLOW EVENLY!
The hormone cannot circulate only in one place (for example, in the stomach or buttocks), it will rush throughout the bloodstream, in both circles of blood circulation, penetrating wherever it can get (through capillaries, vessels, veins, arteries).
You can briefly increase the concentration of hormones in a certain place using pumping, for example, but all this is ineffective, especially with natural training.
And I don’t see the point of burning fat in just one place. In my opinion, this, in most cases, is simply a manifestation of human laziness, and not a necessity.
“Why, then, in different places, fat burns at different rates?”
In some places, fat burns more slowly, and in some places faster, because. our body has CONVENIENT PLACES for storing fat reserves (buttocks, hips, waist, etc.).
Previously, it was very convenient for our ancestors to store fat in these places, because. this did not prevent them from continuing their further life activities (hunting, fighting for females, mating, running away from predators, etc.) and allowed them to accumulate PRO RESERVE energy.
In these places, there are fewer capillaries and the sensitivity of receptors to hormones is LOWER (so that reserve energy reserves burn more slowly)!
That is why, in our body, CAPILLARIZATION OF TISSUE AND SUSCEPTIBILITY OF RECEPTORS TO HORMONES IN DIFFERENT PLACES IS DIFFERENT!
Where there will be more capillaries (where it is easier for blood to reach) and the susceptibility of receptors to hormones is higher, there fat will “burn” more easily (because it is easier for hormones to penetrate into fat cells and “bind” to the necessary receptors).
Fat burns in different places at different speeds, because. different:
- TISSUE CAPILLARIZATION;
- SUSCEPTIBILITY OF RECEPTORS TO HORMONES;
- Those places where there are more ALPHA adrenoreceptors are more prone to the accumulation of excess fat (hips, abdomen, buttocks, etc.).
- Those places where there are more BETA adrenoreceptors (of the second type, especially) are less prone to the accumulation of fat reserves (calves, hands, etc.).
That is why many people confuse and believe that you need to lose weight only in one part of the body (for example, in the abdomen or in the hips), although the process of lipolysis and fat burning will occur throughout the body, in conditions of a lack of calories.
Another important caveat.
LIPOLYSIS or SPLITTING FAT is not a guarantee of getting rid of it!
After lipolysis, fat enters the bloodstream in the form of fatty acids. After that, fatty acids can be used as energy. If they are not used (as a result of dietary stress or physical, mental activity), then fat will return to the cell, because. the body understands that "energy is not needed."
Well, I came across another comical moment:
Sauna effect, huh? Hm. Interesting. I've heard that this roughly correlates with the "lazy ass effect" in terms of efficiency.
But seriously.
One simple thing to remember: The fat burning process itself is a chemical reaction.! No "BURNING" occurs.
LIPOLYSIS is the process of splitting triglycerides into fatty acids and glycerol.
FAT BURNING- this is the use of fatty acids and glycerol released into the blood, as a result of lipolysis, as an energy source.
It is IMPOSSIBLE to lose weight if the fat is compressed, heated, shaken, etc.
Once again, just a little more.
Fat in our body is stored in fat cells in the form of TRIGLYCERIDE!
Fat is a stored energy (reserve) that nature has provided so that we do not die in times of famine. When there is a need for fat consumption, the triglyceride must first be broken down into: FATTY ACIDS AND GLYCEROL!
This process of converting triglycerides to fatty acids and glycerol is called LIPOLYSIS (fat breakdown)!
For example, the liver processes part of the fatty acids into ketone bodies to feed the brain, with a complete absence of carbohydrates during.
For the heart, muscles, kidneys, fatty acids also become an important source of energy during fasting or low-carbohydrate, cyclical, no-carbohydrate diets.
LIPOLYSIS IN OUR BODY IS STARTED BY HORMONES! More specifically, the BRAIN. The brain gives signals for the release of a particular hormone, depending on the external and internal environment.
The BRAIN is the "command center" of our body. All decisions are made there, and all the most important information for survival, interaction with the outside world and not only is collected!
Every substance or hormone that is produced in our body does so with a purpose.
Through the signals that the brain gives to the organs for the production of certain hormones, it controls the entire vital activity of the body.
All this is very exaggerated, I think you understand this, but the mechanism of action is clear!
External influence –> Brain signal –> Hormone production –> Triggering the desired reactions.
One of these reactions is LIPOLYSIS (fat burning)! Lipolysis begins with hormonal stimulation (through the action of certain hormones).
Here are the main ones:
- ADRENALINE and NORADRENALINE (when you are in danger or when you are very angry);
- CORTISOL (with severe physical, psychological stress or with a strong feeling of hunger);
- GLUCAGON (with a strong feeling of hunger and low sugar levels);
- SOMATOTROPIN (at night to restore the system, ensure construction and energy processes);
These are just some of the hormones that can trigger LIPOLYSIS (there is also thyroxine, insulin) in our body, but they are the main ones !!!
The most important hormone in terms of fat burning is ADRENALINE!
- With a high concentration of adrenaline in the blood ( physical labor and activity, fear, extreme situations etc.) there is an effect on BETA-adrenergic receptors of types 1, 2 and 3, and LIPOLYSIS starts!
- With a low concentration of adrenaline in the blood (low physical activity, relaxation, laziness, etc.), the effect on ALPHA-2-adrenergic receptors occurs and the ANTILIPOLITIC ACTION starts (lipolysis stops)!
DISSOLUTION OF FAT (lipolysis) IS A CHEMICAL REACTION (breakdown of triglycerides into fatty acids), so it is a mistake to buy all sorts of slimming belts, fat burning ointments, various vibratory massagers, etc. EVERYTHING DOES NOT WORK!!!
“Why then does a person lose weight after a massage, bath or sauna?”
Because during the passage of these procedures, BLOOD SUPPLY IS IMPROVED and the supply of the necessary hormones to fat cells is simplified!
Vessels and capillaries expand, blood runs faster and the delivery of certain hormones that cause lipolysis becomes easier.
But this is only a SIMPLIFICATION OF THE WAY to your fat cells (“expansion of roads” for hormones). The hormones that cause lipolysis will not be produced unless they are created profitable terms for their development (stress, load, anger, rage, etc.)
The fact is that fat cells, like all other cells in the body, contain a lot of water.
When the skin is exposed to heat, fat and other cells of the body LOSE WATER! They become smaller. But the most important thing is that the NUCLEAR FAT CELLS DOES NOT GET LESS! The cells just shrunk.
What do you think will happen after you drink one or two glasses of water after a bath or sauna? YOUR FAT CELLS WILL REPLACE THE DEFICIT OF MOISTURE and return to its previous state.
This information is very unprofitable for massage and SPA salons, but why tell people the truth if it cannot be sold at a high price?
It is better to say that “the magical effect of a steam phyto-barrel magically saves you from extra pounds without any extra effort."
How to remove the ears on the hips
I think you understand how much different kinds of crazy information exists everywhere on this issue.
In glossy magazines, I generally keep quiet. There, women are so brainwashed that they are happy to run and buy another "miracle cream" or "miracle machine" for zero great fat burning in the right places.
I will try to give you the most efficient and shortest way.
Types of body fat and how they are related to the "ears" on the hips
As I said, there are different types of adipose tissue in our body.
I will list it again, explaining in parallel where and how data is stored body fat.
- Functional(subcutaneous) - this is the so-called "quick response fat". When glycogen is used up, then subcutaneous fat. This is not entirely beneficial for the body, but it is subcutaneous fat that acts as the first “pillow” during hunger.
- Spare- this is exactly the same fat that is of interest to us, because. exactly this species fat is the DENSE and is deposited precisely in those places where alpha-2-adrenergic receptors are MOST! These places include the hips of women. We will talk about it in more detail below.
- Visceral(abdominal) - one of the most dangerous species fat, which is located mainly around the internal organs. The number of visceral adipose tissue cells should not exceed the conditional bar of 10-15% of the total number of other body cells. Otherwise, problems with varicose veins, hormones, cardiovascular system and oncology
- Structural- this fat is stored in the body even in conditions of COMPLETE EXHAUSTATION. This type of fat is involved in many vital functions, for example, it is involved in the construction of cell membranes, myelin sheaths of nerve fibers. But one of the most important properties of structural fat is its combination with proteins, and the formation of lipoprotein complexes.
- Brown(brown) - this type of fat is able to burn with the release of energy almost instantly. Other types of fats in the body are deprived of this possibility. Fat really has a slightly brown color, which is given to it by foci of hematopoiesis. There is a lot of this type of fat in babies, because. they require a lot of energy for heating and cell growth.
As it became clear, it is the RESERVE fat in our body that fills such hard-to-reach places as the hips, buttocks and stomach.
It has a very dense structure and is used by the body as energy very reluctantly. It is on its reduction that we need to focus.
But not everything is so simple.
Since the body has other, cheaper sources of energy (glycogen, subcutaneous fat, etc.), they will be the first to burn (used as an energy source), and only then - reserve fat.
Problem area fat (reserve fat) is primarily associated with carbohydrate GLYCEMIC INDEX and insulin levels.
Let's look at the basic rules that must be followed in order to get rid of the ears on the hips.
Basic rules on how to remove the ears on the hips
So what do I suggest?
- First of all, exclude foods from the diet with a high glycemic index.
I believe that this is the BASIS that will lead you to get rid of the "breeches" in the hip area in the shortest way.
Let's go over the main points I mentioned above.
Exclusion of high GI foods
Glycemic index(GI) - is a kind of QUANTITATIVE INDICATOR of the absorption of carbohydrates.
This is a QUANTITATIVE indicator, not a FAST! The speed will be the same for everyone (the peak will be in about 30 minutes for both sugar and buckwheat), and the Amount of glucose will be different !!!
Simply put, different foods have a DIFFERENT ability to raise sugar levels (the ability to hyperglycemia), so they have a different glycemic index.
- HOW EASIER carbohydrate, the MORE RAISE blood sugar levels (more GI).
- THE HARDER the carb, the LESS it raises blood sugar levels (less GI).
Foods with a high glycemic index should be eliminated first of all if you are struggling with body fat in problem areas (zones with big amount alpha-adrenergic receptors of the second type).
A high amount of glucose in the blood causes our pancreas to produce large quantities o INSULIN to lower sugar levels.
Insulin- transport hormone, which is an antagonist of somatotropin (growth hormone, which is one of the main fat-burning hormones).
In other words, if you eat large quantities of high GI foods (candy, marmalade, marshmallows, any sweet, chocolate, cookies, ice cream, White rice etc.), then you STOP fat burning.
You can see high GI products on my blog in the table at this link:
Regulating nutrition and calculating the "balance point"
Every organism on planet Earth requires a certain amount of energy every day to carry out its vital activity.
Energy is spent in two directions:
- The basic pool of energy (metabolism, brain activity, warming the body, in general, everything that happens INSIDE the body).
- Expendable energy pool (all our physical activity per day, including how much we walked, at work, etc.).
In order to start losing weight, we need to follow only one most important rule:
We need to spend MORE energy every day than we get from food.
But, how do we know that we have spent more than we have eaten?
For this, a BALANCE POINT is needed, i.e. the number of calories at which our body does not get fat and does not lose weight.
It is calculated very simply.
- Distribute your meals 6-7 times a day (all your daily calorie content divided into these 6-7 meals).
- Eat, every day, at every meal the same food (not in the sense of constantly eating, for example, one egg for breakfast, lunch and dinner, but at every meal, every day the same, the menu will be below). It is important not to feel hungry. Eat without forced restrictions. This does not mean that you have to overeat at every meal. No. The amount of food you eat will not change, you will just begin to eat more often and the right food, in small portions. The more often you eat, the faster your metabolism. The less often you eat and in large portions, the slower it is.
- Every day you weigh and count the total number of calories per day (we learned this with you).
- After a week, add up the calories for all days and divide by the number of days (by 7, if for a week). This will be your starting point. The number of calories from which we will "push" on the way to your weight loss.
Important: every week we do control weighings. If, with a given number of calories, you do not gain weight in a week and do not lose weight, then this is your balance point.
Carbohydrates:
- Buckwheat.
- Brown rice.
- Chicken.
- Fish.
- Chicken eggs.
- Cottage cheese.
- (optional, if you want something tasty).
It is VERY IMPORTANT to do this, because nutrition is all 70-80% of success!
The next thing I focus on.
Physical activity in the gym, contributing to the production of anabolic and stress hormones
You can say as much as you like that “It's boring to lift weights!”, “We are doing very cool in group classes”, “Swimming is much more beneficial for the body”, “Glands - they will make a man out of a girl!”, But I will say this :
Eat effective types physical activity in terms of fat burning, but there are practically useless!
In most cases, group classes, cycling, stepping, body sculpting and other nonsense does not give almost ANY result.
The stress received in the gym as a result of overcoming a high-volume load contributes to the production of anabolic hormones that trigger lipolysis of fat cells.
Fat cells are broken down into fatty acids and glycerol, which enter the bloodstream.
Other types of physical activity carry the wrong orientation of the load. The production of anabolic and stress hormones is out of the question if you jump like crazy in group classes.
This is the reason for their low efficiency in terms of fat burning.
The purpose of a high-volume load with iron (in the gym) is precisely the creation of a FAVORABLE hormonal background to start processes that contribute to the reduction of body fat.
I have a very cool article, so I don't see the point in going into the same in detail.
Look for sure.
Yohimbine - this is the active substance and the name of the drug of the same name alpha-blocker for the treatment of erectile dysfunction, produced in different forms (the most common is 5 mg tablets).
This drug is used by bodybuilders for drying, losing weight and increasing libido (especially important after a course of steroids).
By the way, the study of this group of alkaloids began due to the fact that scientists wanted to find out the mechanism of action of the well-known veterinary drug "Horse Pathogen".
By the way, I just mentioned it in the title. This drug BLOCKS ALFA-2-ADRENORECEPTORS and complicates the accumulation of fat in the body (including on the hips).
For example, yohimbine, which I now drink myself:
It works noticeably, it helps not to lose heart during drying)) I always buy it at the lowest price that is on the market here. Use on health)
I see no reason to talk about other drugs, because. they are too dangerous!
The above drugs and supplements are practically harmless (if taken without fanaticism).
In general, remember that there are ACCELERATORS of fat burning, but there are no SUBSTITUTES.
by the most the right way is to develop eating habits! Then you yourself will be able to control the process of losing weight and feel great.
Additional procedures (optional)
Here we will talk about the bath, sauna, various creams for weight loss and more.
I won't focus too much on this. Why? Due to the LOW effectiveness of these procedures for fat burning.
Bath and sauna, as well as various “fat-burning” creams, cannot start the processes of lipolysis and fat burning in your body, but they can slightly simplify the path of stress and anabolic hormones through capillaries and blood vessels that have expanded as a result of heating.
Those. you, as it were, simplify the “roads” for the penetration of the necessary hormones into adipose tissue.
All this has an extremely low efficiency, but I had to tell you this so that you do not have overly optimistic hopes about these types of procedures.
How to remove the ears on the hips at home
The above basic rules work IN ANY CONDITIONS, friends.
The body does not care where you load it!
The main thing is to ensure the progression of loads at home.
What you will need:
- Collapsible dumbbells (up to 20-25 kg each).
- Incline bench with adjustable angle.
With this inventory, you will be able to perform a huge number of various exercises, For example:
- Squats with dumbbells.
- Deadlift on straight legs with dumbbells.
- Lunges with dumbbells.
- Bulgarian squats (when hind leg lies on a bench to increase the range of motion).
- Incline dumbbell row.
- Incline dumbbell bench press.
- French press with dumbbells.
- Extension of the arms behind the head with dumbbells sitting.
- Lifting dumbbells for biceps.
These are the first exercises that came to my mind, although you can think of many more!
Everything else: nutrition, supplements can be easily taken and eaten at home. There are no problems here.
You can not do cardio at first, and later start walking brisk pace, smoothly moving to a very slow run.
There would be a desire, friends. Let your imagination work!
conclusions
I was not surprised about the total misinformation in this thread around, because. those who lie and sell useless goods to get rid of the ears on the hips - this is FAVORABLE. They make money by deceiving other people.
I, on the other hand, make money by giving people results.
Therefore, I hope that many interested girls will read this article.
Main theses of the article.
Fat happens:
- Functional (subcutaneous).
- Spare.
- Visceral.
- Structural.
- Brown (brown).
On the thighs, mainly RESERVE FAT is deposited, because. there are many alpha-2 adrenoreceptors in these places.
Basic rules to get rid of the ears on the hips:
- Eliminate high GI foods from your diet.
- Regulation of the diet and the calculation of the "balance point".
- Physical activity in the gym, contributing to the production of anabolic and stress hormones.
- Cardio load, accelerating the use of a drop of fat by the mitochondria of cells.
- Use of fat burning accelerators and alpha-2 blockers.
- Additional procedures (optional).
Ears can be removed at home, if you can provide yourself with a PROGRESSION OF LOADS.
That's all, dear friends.
I hope you understand how to remove the ears on the hips. There is nothing difficult in this.
Do not fall for the tricks of various sellers of dubious products for weight loss and other unfortunate experts. Listen to your body and keep improving.
All the best.
P.S. Subscribe to blog updates. It will only get worse from there.
With respect and best wishes, !
Fat rounded projections on the outside of the thigh, which are on the same level with the buttocks, are called "ears". They look rather unattractive and spoil the female silhouette, do not allow you to feel comfortable in tight-fitting outfits and on the beach. Naturally slender people who play sports to maintain great shape It's hard to understand this issue. Most of those who have to constantly struggle with overweight, know about the "priest ears" not by hearsay.
Women's physiology is different from men's, since the fat accumulated under the skin, which the body accumulates in case of starvation, is most often deposited precisely on the hips, or rather, in the upper lateral region. The result of such thrift is that, instead of a smooth line of the hips, ugly protrusions similar to ears are formed. It is possible to get rid of them, but only by taking a set of appropriate measures, involving massage procedures, normalization of nutrition and, of course, properly selected exercises aimed at burning subcutaneous fat in the problem area.
Small formations of fat under the skin, if not dealt with, can grow over time, becoming like "riding breeches". There are several reasons for this:
- Overweight. In some women, excess fat is distributed evenly throughout the body, while in others it is formed into prominent ears on the hips, buttocks, and abdomen.
- Sedentary lifestyle. The almost complete absence of any activity involving the muscles of the outer thigh leads to the fact that the subcutaneous fat in this area is not exposed to any effect.
- Heredity. In some even slender girls, due to a genetic predisposition, rounded protrusions on the sides of the thighs may appear.
It is possible to get rid of unwanted fatty formations under the skin, called "butt ears", but only with integrated approach including the following important points:
- Changing eating habits. The diet must consist exclusively of wholesome and healthy foods, and the total daily calorie intake is reduced.
- You need to move more. You can't sit in one place. You need to jump, run, walk, engage in energetic dancing.
- Make exercise a part of your life. You need to perform not just the first complex that comes across, but a special one, aimed at working out problem area. Active influence on this zone gives the body a clear indication that it is not suitable for building up fat folds.
- Massages and body wraps. These procedures allow you to act on the outer part of the thighs, “stir up” subcutaneous fat, which gives impetus to its use, that is, it is involved in the splitting process.
The use of the entire arsenal allows you to overcome even those ears that were inherited and make the thigh line perfect.
How to eat right so that the "ears" on the hips are gone?
The accumulation of fat is facilitated by excess calorie intake, when the incoming amount prevails over the amount spent, and the rest is deposited in the fat depot. And in order not to feed the "popin ears", the diet must not only be radically changed in favor of choosing healthy and wholesome food, but also reduce the total daily calorie intake. The diet must necessarily include all useful and nutritious substances, as well as a sufficient amount of fluid that supports metabolism and cleanses the body.
Proper nutrition that promotes the burning of "pop ears" is based on the following principles:
- Drinking regime. It is necessary to drink from 1.5 to 2 liters of exceptionally pure and high-quality water per day.
- Small portions. You need to forget about three meals a day. The daily ration is divided into five or six doses, and portions are made extremely moderate.
- Fresh and cooked vegetables with fruits. They are a low-calorie source of minerals and vitamins. They are rich in fiber, which helps cleanse the gastrointestinal tract.
- Porridge from dark types of cereals. They are rich in carbohydrates that are slowly digested in the body, which give a long feeling of satiety, which helps to cope with a calorie deficit for those who are used to eating more.
- Low-fat dairy products, meat and fish. The latter are recommended to be steamed, boiled, baked.
- Exclusion of harmful products. No pastries, sweets, muffins and fast food.
The diet, compiled according to the above rules, helps not only in the fight against the "ears" on the hips, but also allows you to improve the body, become slimmer.
Massage and wraps against protruding “ears” on the hips
They allow you to intensively work on the fat deposited on the outer part of the thighs. Mechanical study of the problem area breaks the formation. Helps to cope with the ears perfectly:
- Vacuum either manual massage rubbing technique. The oil mixture helps to enhance the effect. It is prepared from 10-15 ml of olive or other vegetable oil, to which a couple of drops of essential oil are added. It can be juniper oil, lemon or orange.
- Wrapping with cling film. Ginger, coffee, grated chocolate, ground green tea are used as a warming mixture that makes the fat “melt”.
Both procedures should be included in the complex of measures to combat "golf" on the hips.
Regular training, which includes exercises with movements aimed at working out the outer part of the legs, ensures a smooth and perfectly even line of the hips. Physical activity plays an important role in the breakdown of fat deposits, which are converted into energy needed for exercise. Simultaneously with getting rid of the formations, the muscles are strengthened and the hips acquire a beautiful shape.
It is recommended to practice at least twice or thrice a week. It is best to train during the daytime between 11.00 and 14.00 or in the evening between 18.00 and 20.00. Exercise is required no earlier than two hours after eating and no later than 120 minutes before going to bed. Workout at home begins with a preparatory warm-up and ends with a stretching workout.
The complex includes the following exercises:
Squats
- With feet shoulder width apart. The stance throughout the squats must be stable. The arms are extended in front of you, and the back is straightened. The squat is not made full, and the hips at the bottom point are parallel to the floor. The number of repetitions is at least 20.
- With feet wide apart. The legs are wider than the shoulders, and the socks are divorced. When squatting, you need to orient your knees to your feet, making sure that the outer part hips.
Deep lunges
Ten times on each leg, lunging forward.
Mahi
- Leg from a standing position back. Lean against a wall or back of a chair. You need to do at least 20 swings on each leg.
- Legs from a prone position. First, they lie on their side, the emphasis is on bent arms, with the upper straightened leg they swing up. The minimum number of times is 20.
Leg abduction
It is done in a standing position. Hands rest on the lumbar region. The leg is abducted by turning the heel outward, tensing the muscles abdominals. For each leg do 25-50 repetitions.
Slide
Lying, they bend their knees, feet at shoulder level and lean on the floor, hands are freely placed along the body, the pelvis is raised so that the body with the hips is on the same level, but the hands are top backs are on the floor. Make a slide at least 30 times.
For beginners in sports, it is quite difficult for girls to master a set of exercises on their own. In order to technically correctly perform all movements and breathe correctly, they will come to help various videos rollers.
Summarizing
Only a change in the rhythm of life allows you to defeat the hated fatty formations on the lateral parts of the thighs. It is necessary not only to move a lot, to do special exercises, but also eat right, do not neglect body wraps and massages using mixtures that warm up fat deposits.
Triceps exercises for women at home 
CrossFit at home
Ears on the hips, or scientific riding breeches, are not the best decoration female figure. In men, they are not observed, so the ears are a purely female problem and associated with the functioning of the female body.
A bit of theory
Adipose tissue in our body has two types. The fat layer, located directly under the skin, serves to accumulate nutrients.
It accumulates quickly and is quickly consumed, especially with diets for weight loss and increased physical activity.
Another type of fat is called reserve and appears in women, or rather, in teenage girls about 13 years old. The body at this age begins to form reserves of fat inside the tissues, which are of great strategic importance - they contribute to the production of estrogen, the female sex hormone.
By the age of 20, the process of puberty ends, and the need for reserve fat disappears. However, our thrifty body is in no hurry to get rid of it, as evidenced by the ears on the hips.
Ears on the hips: how to get rid of them
Well, now that everything is clear, you can ask the question: how to remove the ears on the hips as quickly as possible, it would be nice in a week?
You can’t do it for a week, because the ears are adipose tissue, overgrown with a protective film, and diets will not help here. The only way to get rid of ears is to convert adipose tissue into muscle.
The mechanism here is this: pumping up the muscles located next to the ears, you increase their need for nutrients and energy. And since the ears will be their closest source, the muscles will gradually “eat” them.
Thus, the only way to get rid of the ears is through special exercises that can be performed both in the gym and at home.
There is such a positive thing in the fight against ears: you not only get rid of this dubious decoration, but also effectively pump up muscles on the outer and inside thighs, buttocks, abs, so that the result will exceed your expectations.
The most impatient, who are most interested in how much you can get rid of the ears, should remember that nothing is done quickly in such matters.
But, most likely, after 2-5 weeks you will notice the result: the hips and buttocks will become more elastic and toned, and in place of the ears there will be barely noticeable protrusions or even a flat place.
The best ways weight loss
A set of exercises to get rid of the ears
The complex is small, but the exercises have a clear target orientation and give good effect subject to strict adherence to the technique of their implementation.
To understand all the nuances, look at the photos and videos on the Internet, and if you are exercising in the gym, then ask the instructor to check whether you are doing them correctly.
Before you start exercising, be sure to do at least: leg swings, jumping rope, squats, etc., then the muscles will warm up properly, and lesson will take place more efficient.
Here are the basic basic exercises:
- Lying leg swing . Lie on the floor with your right side, slightly bend right leg, and with the left to make sharp swings, taking it back a little and lifting it 45 ° above the floor.
After doing 30 swings with one leg without a break, roll over to the other side and repeat the exercise with the other leg.
- . Feet shoulder-width apart, back straight, arms extended forward parallel to the floor. Do 30 squats, then bring your legs together and do 30 more.
- . Standing straight, make a big lunge forward with one foot, while the foot of the second leg is firmly pressed to the floor.
Perform 30 squats, keeping your back straight and not touching the floor with the knee of the leg that is behind. Switch legs and do 30 more squats.
- leg lift. Get on all fours, stretch one leg in weight parallel to the floor, lower it and raise it again, and so on 30 times. Then switch legs and do 30 more lifts.
Now you know how to remove the ears on the hips, the exercises described above, provided daily workouts get rid of this dubious decoration.
Perhaps not everything will turn out right away - for an untrained body, the load may be too great. Then reduce the number of repetitions of each exercise by half and gradually increase them to normal.
How to remove ears on the hips with the help of additional means
- Spin the hula hoop daily for at least 10 minutes.
- Jog, preferably on an incline.
- Refuse the elevator, go up the stairs only on foot.
- Sitting, lying or standing alternately strain and relax the buttocks. This can be done in the office and in the kitchen.
- Follow the principles of a healthy balanced diet, sleep at least 7-8 hours - this helps to normalize metabolism and get rid of ears on the hips.
If we do not lift anything heavy, then over time our hands become weaker. Let's face it, if you don't at least carry heavy bags from the supermarket home, don't lift a child in your arms, then your arm muscles are very weak and the first push-ups can be quite difficult for you.
Start push-ups slowly and in small approaches. You can do this exercise on your knees, as it is much easier to do push-ups this way than traditional ones. This is an ideal option for beginners, in which the body weight is fixed not only on the hands, but also on the knees.
After the muscles of the hands get stronger and become stronger, you can safely move on to the traditional push-up method. It is worth noting that such exercises are open and closed. The first option assumes that the hands will be set apart from each other at a greater distance than the width of the shoulders. The second - the hands during the exercise are located as close to each other as possible.
Try to lift light weights first. Dumbbells weighing 1-2 kg are suitable for this task. If you are not new to this type of exercise and your arm muscles are strong enough, you can safely start with more weight. Weight lifting exercises can be anything. Various experiments are possible here. The main thing is that as a result, the muscles of the hands become stronger.
However, I will tell you the best exercise to get rid of excess fat. Take dumbbells and lower your arms. Raise your arms forward to shoulder height and then spread them as wide apart as you can. When performing this exercise, it is necessary to ensure that the arms are straight and the body is not tilted forward.
Arm twisting
Don't let the name of this exercise scare you. You don't really need to twist your arms and hurt yourself. It is worth noting that this is one of those exercises that look easy until you start doing them.
Stand up straight and spread your arms wide to the sides. Fix them in position, as if you want to hug someone. Keep your arms straight, palms down, and then twist them so that your palms are facing the ceiling. Then twist your arms in the horizontal axis to the other side until the palms are again turned towards the ceiling.
Repeat the exercise as many times as you like. However, remember: if you overdo it with the number of approaches, the next day you will feel unpleasant pain in your hands.
Scissors
This is another good way to get rid of excess fat on your arms. This exercise is called scissors, as its movements resemble opening and closing scissors.
Stand up straight, take dumbbells and stretch your straight arms in front of you. Cross your arms straight so that the right hand is on top of the left. Then spread your arms to the sides, and then again overlap with your arms. Only this time the left hand should be on top. Fulfilling this exercise alternate hands.
Getting rid of excess arm fat is not so difficult when you know how to do it right. If you can regularly perform the above exercises for at least 10-15 minutes every day, the result will not be long in coming.
The only problem is that you can’t remove excess fat from the arms alone. Emphasis should be placed on burning fat in general from the entire body. At the same time, it is necessary to increase the tone and elasticity of the muscles of the hands.
If you know other ways to get rid of excess fat in the arms, please share these options with us in the comments. For us girls, there can't be too many ways to improve our looks.
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