Effective exercises for cellulite
What woman does not dream of smooth and delicate skin. However, with age, the majority of problem areas have a hated "orange peel" - cellulite! Some immediately get a lot of expensive anti-cellulite creams, someone does a massage, and someone goes to a beauty salon for expensive procedures. But if you want to see the effect faster, then you cannot do without special effective exercises for cellulite.
Why do you need exercises for cellulite
By performing a special set of exercises, you will not only get rid of cellulite, but also be able to prevent its appearance in the future. During physical activity, blood circulation of problem areas, lymphatic drainage improves, excess fats are "burned".
The developed exercises for cellulite must be performed regularly, 3 times a week. In general, the basic complex will take you no more than 20-30 minutes. In addition, following dietary recommendations, you will see the effect by the end of the first month.
Exercise, in addition to getting rid of cellulite, you also get an additional bonus. The fact is that during stress in the muscles (during their work), lactic acid is formed, which helps to remove cholesterol, some products of the body's activity, and also neutralizes free radicals, which have a carcinogenic effect.
If you perform a set of exercises for cellulite on the thighs or exercises for the buttocks for cellulite, then this helps to normalize blood flow and actively regulates the activity of the lymphatic system, i.e. you struggle with swelling, leg swelling and varicose veins.
As your figure improves, self-esteem increases, depression goes away. During exercise, cellulite in the body produces natural endorphins, which help to improve mood and have an anti-stress effect.
What to wear for cellulite exercise
It is necessary to work out in comfortable, or better, specialized sportswear. It is especially important to have the right clothes for people who already have manifestations of lymphatic drainage and varicose veins. Sports leggings or tights will protect the lymphatic and venous vessels from overload and sudden changes in pressure.
Effective exercises for cellulite
Warm up before starting the basic exercises. Warm-up exercises vary. Their function is to prepare muscles and ligaments for more intense training, to activate the activity of the cardiovascular and respiratory systems.
These may include the following exercises:
- walking at an average pace or in a place of moderate intensity;
- squats;
- jumping with alternate emphasis on each leg and two legs together;
- tilting the body to the sides and forward / backward;
- swing legs;
- rotational movements of the hands at the level of the elbow, shoulder joints;
- rotation of the hips in a circle alternately in different directions, etc.
After each intense exercise, it is necessary to restore breathing. During this time, quiet walking in place is recommended.
After warm-up, you should proceed to the very complex of specialized effective exercises for cellulite.
Exercises for cellulite on the thighs
Exercises for the inner thigh and calf muscles:
- Become straight. Legs apart. The feet are parallel to each other. Hands on your hips. Bend the right leg at the knee joint, and straighten the left leg as much as possible. Tension should be felt on the inner left thigh. The position must be maintained until the count is 16. Repeat with the opposite leg.
- Starting position: standing. Straighten up. Hands behind your head. The elbows are laid back. Bend your legs slightly at the knees and alternately raise them as high as possible. Pull the toe of the raised leg down as much as possible.
- Position: sitting on the floor. Your back should rest on a flat surface. The knees are bent, the legs are apart. Your fingertips rest on the floor in front of you. When leaning on your hands, you need to raise your legs and straighten them. Pull the socks forward as much as possible, stretch. Return to starting position and relax. The number of visits is 3 times. As you train, this amount can be increased up to 8-10 times.
- Position: lying on your back. The knees are bent and apart shoulder-width apart, and the feet are firmly pressed to the floor. Place a ball or small pillow between your inner thighs. By contracting the muscles of the inner surface, bring the thighs together. The back is pressed to the floor, as straight as possible. Feel how the press works. Relax. The number of exercises at the initial stage is 9. The maximum number of runs is 30.
- Starting position: lying on the floor. Support on bent elbows. Legs are straight. Try to raise straight legs at right angles. At maximum rise, spread to the sides. Flatten. Next, bend at the knees and again spread as much as possible to the sides. Return to starting position. This exercise for cellulite must be performed quickly enough. 15 times is enough.
Exercises to strengthen the hamstrings:
-Standing position. Hands at the waist. It is necessary to swing the leg back, bending it at the knee joint. Try to reach the buttock with your heel. Perform at least 15 times.
Exercises for cellulite for the buttocks
- Starting position - lying on your stomach. The chin rests on the floor. Hands lie strictly at the sides, palms facing down. Legs should be spread as wide as possible, while trying not to tear them off the floor. Bend your knees slightly during the exercise. At maximum dilution, pull a little more with a jerk. Hold the position. Return to starting position and relax. Repeat several times.
- Position: lying on the floor. The legs are bent at the knees. Hands are spread apart for support. It is necessary to raise the pelvis, while the shoulder blades and hands are pressed to the floor. Repeat the exercise 15-20 times.
You shouldn't try to do a lot of exercises at once. Increase the load gradually. After exercising for cellulite, it is recommended to refrain from eating for 2-3 hours. To reduce muscle soreness, it is recommended to take a bath with aromatic oils. You can carry out the procedure for wrapping with clay, honey. This will further increase the effectiveness of the exercise.
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