"Ears" on the hips cause a lot of problems. They veto many options for skirts and shorts - what is it, low-waisted jeans also become a piece of clothing that you look at, sighing deeply and very sadly. The beach and pool are put into a state similar to that experienced at school in front of a medical office, if they knew that they would now be vaccinated. And all - they are, these unpleasant and almost innocent "ears", the curse of many pretty girls. So is it possible to somehow defeat fatty deposits, firmly established on the sides slightly below the waist? The answer is yes, only you need to act not from time to time, but systematically, and then rational nutrition, walking and certain physical exercises will allow you to cope with these folds!
Instructions
Step 1
Redefine your lifestyle. Superficial fat (unlike the second - reserve) accumulates in certain areas, which later become "problem areas", not just like that and not even from overeating. Most often, hypodynamia and consumption of food in relatively large portions at inopportune hours are to blame. For example, you work from 10 am to 6 pm in an office that is located an hour's drive from your home. And your work is mostly sedentary, connected with document flow or phone calls. No, sometimes, of course, you get up and even rush somewhere, because an emergency or other hassle. Working girls, for sure, have faced this more than once. As a result, you have breakfast at home around half past seven, you don't want to eat, perhaps, you limit yourself to a cup of coffee. Then "drink tea" (it can be any other drinks) and actively replenish the calories spent in the morning. Needless to say, in most cases, the accompaniment of this ritual is cookies, waffles, chocolates. The body gets double (or even triple) the amount of fast carbohydrates, but does not receive either fiber or B vitamins, among others involved in the breakdown of fats. Carbohydrates are very soon absorbed into the bloodstream (it's not just that they are fast), you seem to be full, skipping lunch. The next meal is on arrival home. Taking into account the "chat with a friend", traffic jams, the road itself, at about half past seven - eight. What's for dinner? In the best case, you will warm up the cooked ahead of time, in the worst case, buy a culinary semi-finished product along the way. You are still surprised that fat accumulates in problem areas … Well, reconsider your lifestyle - the "ears" on the hips will be halved. Connect walking and sports - they will disappear.
Step 2
Understand that your "ears" are not just excess weight, which you can, with enough effort and go on a diet, reduce, but the accumulated surface fat, firmly entrenched on the thighs. To overcome it, you need to … fight. Almost all types of aerobic exercise are perfect for the role of an arsenal - that is, movements that occur with an active access of oxygen. And remember that oxygen is a must. You can give your best on the simulators, but in the difficult task of reducing the thigh "ears" much greater effect is achieved by swimming, running or at least walking fast. To swim, you need a body of water and weather. To run - determination and company. But you can walk under any conditions and circumstances. For unsportsmanlike girls who have never loaded themselves with any sports exercises, it is probably not even worth starting with running. Especially in the gym, choosing a serious angle of inclination of the treadmill belt - this is the sin of the vast majority of beginners, who are confident that in this way they will get a faster effect. No, you have to walk down the street, the pace of walking should be very high, for example, as if you were very late for a very important meeting for you. The main criterion that you walk correctly is your pulse. It is possible to remove fat from the waist, and from the thighs, and from the "ears" on the hips only if you walk "in the zone of high heart rate."In this case, the heart rate should be at least 110-120 beats per minute. Nobody expects that you will carry a tonometer with you (although professional athletes do this, they always have either a tonometer worn on the wrist or a special “smart” watch). It is enough to control breathing. If you translate the required frequency into this plane, then it should be on the verge of "just about to start suffocating."
Step 3
To combat the "ears", be sure to include daily exercises. Let's call them "exercises", although it doesn't matter what time you do them. The main thing is to systematically, with the proper intensity, without reducing the recommended number of approaches. Here are some examples. Lying (not half-sitting) on your side, slightly raise your upper leg and bring the toe towards the head so that the leg ideally lies perpendicular to the body. Take to the starting position, lower. Repeat 15 times, while trying to regulate breathing according to the "raise - inhale, lower - exhale" type. Breathing is important, do not neglect this recommendation. Roll over and repeat the movement with the other leg. The second exercise that is extremely effective for fighting the "ears" on the hips is the squat. Unfortunately, both in kindergartens and in schools, we were taught to squat incorrectly. You cannot tear off the heels, you can only bend your back, as if taking the hips and buttocks as far back as possible. To better understand the problem - imagine that you want to sit on a low chair and repeat the actions that you would have performed in this case. It may very well be that at first you will not succeed - it's okay. Place a real chair in front of you and hold on to its back. After a week or so, you should be able to master proper squats without any help. Repeat this exercise during your exercise aimed at fighting the "ears" should be at least 30 times (3 sets of 10 squats each). Observing the rules described above - revising your meals and avoiding fast carbohydrates, daily walking outside and exercising, your "ears" on your thighs will begin to melt and the result will be noticeable in a couple of weeks.
