Instruction
1
Change your diet. No need to go on a strict diet. For a successful struggle with body fat eat healthy nutritious food — fruits, vegetables, lean meat and lean fish, cereals and low-fat dairy products. Abstain from alcohol, confectionery and bakery products, canned foods, and carbonated beverages. To maintain metabolism try to eat slowly every 2-3 hours. Don't forget to drink at least 1.5 liters of water daily.
2
Take a course of anti-cellulite massage. Sign up in the salon for Spa treatments or spend at home body wraps, masks. Once a week, visit the sauna or bath, if no contraindications.
3
Increase aerobic exercise at least 50-60 minutes of cardio 5 times a week. Enjoy swimming, Jogging, walking, jumping rope or Cycling. Go to the mode of interval training is the best way to reduce the amount of in a short period of time. For example, alternate 2 minutes walking with 2 minutes running at maximum speed. For optimum fat-burning need about half an hour of such activities.
4
Include in the training program exercises to develop the muscles of the thighs and buttocks. Repeat each movement 8-10 times, 2-3 sets.
5
Stand straight with feet shoulder width apart. Make a wide step with your right foot forward and drop down to the left knee almost touch the floor. The drumstick and thigh of the right leg should form a right angle. Then with effort back to the starting position and repeat with left leg. Such successive attacks affect all major muscle groups of the legs.
6
Spread your legs as wide as possible, keep your backs straight, knees and feet expand to 45 degrees and keep your arms on the hips. Do squats so low as you can.
7
Lie on your back, knees bend, hands pull along the trunk. The soles and palms should rest on the floor. Put between your knees on the folded towel. The thigh lift. Squeeze the knees, straining the inner part of the thighs.
