The hips are one of the parts of the body that needs special attention. In these places, especially in women, extra centimeters appear first of all. This is due to the physiological feature of the weaker sex, which is the need to carry and give birth to a child.And yet, if you are dissatisfied with the way your hips and buttocks look, you should not get upset, all this can be fixed, the main desire. We decided to tell you about the most effective ways that will help you achieve perfect proportions.Gym classes To achieve the desired result as soon as possible, it is better to enroll in a fitness center.More effective will be training with a personal trainer who will be able to choose a set of exercises aimed at solving exactly your tasks. He will also monitor the correctness of the exercises, which also ultimately affects the result.If you decide to train yourself, then you may have to wait a little longer for the effect of the classes.At the beginning of the workout, be sure to do a warm-up, for example, 5-7 minutes on cardio equipment.Then it is advisable to do a stretch. Then you can start training on the simulators. The most effective exercise machines for the hips and buttocks are the leg extension simulator and the Smith simulator.On the first simulator, set a weight of 15-20 kg and perform 3 sets of 15 times.On the Smith simulator, set a weight of 5-7 kg and perform 3 sets of 15 times.Also useful for achieving results are squats with a barbell or a body bar.The outer surface of the thighs can be worked out on a simulator for information-breeding legs. At the same time, the burden should be from 20 kg. The number of repetitions is the same as in the previous exercises.We are engaged in making the shape of the hips beautiful at home. To do this, it is advisable to buy dumbbells of 3 kg. One of the exercise options is a squat with dumbbells, the legs are slightly wider than the shoulders, the socks are turned to the sides. This exercise will help strengthen the inner thighs.You can also squat by placing alternately, then one, then the other leg on a low bench.The above exercises should preferably be performed 3 sets of 15 times.A number of exercises can be done on the mat. Kneeling and elbowing 3 sets of 20 times to lift the leg bent at the knee up. The exercise should be performed first for the left, and then for the right leg.If you practice at least 3 times a week for 40 minutes, the result will be noticeable after 2 weeks.Do not forget about nutrition Experts say that 70% of the effectiveness of training depends on proper nutrition. If you follow the basic rules and do not allow yourself to eat anything extra, you will achieve results faster.In the fight against extra centimeters on the hips, it is necessary, first of all, to limit yourself in the consumption of fats. The daily norm of consumed fats should not exceed 30-40 grams. Therefore, when purchasing products, look at the amount of fat contained in it on the package.You should also forget about fried foods, fatty casseroles, fast food, sugary drinks, ice cream, pastries, mashed soups.It is advisable to eat baked foods in their own juice, lean meat, vegetables and fruits.You need to drink a lot of fluids. The daily rate of water consumption is 2-2.5 liters in autumn and winter and up to 3 liters in summer.We wish you to always remain beautiful! Aviator é um jogo de vitória instantânea que pode ser girado em um centavo, muito parecido com a maioria dos outros jogos de queda. O fato de que os jogadores podem recolher seus ganhos antes que o avião realmente exploda, faz desta versão do jogo de queda do avião uma favorita dos fãs. Quanto mais cedo você pegar seu dinheiro, mais dinheiro você terá ganho. Seu coeficiente multiplicado pela quantidade de dinheiro que você ganhou em uma aposta Aviator determina a quantidade máxima de dinheiro que você pode pagar.
