At the final stage of preparation for the season, bodybuilders are faced with the task of getting rid of excess water in the hip muscles, thereby giving them relief. But not only they can have such a goal. Some women often complain about large hips. In any case, the technology for solving this problem will be approximately the same.
It is necessary
- - sports uniforms;
- - sneakers.
Instructions
Step 1
Run small cross-country runs in the morning. This type of cardio workout evenly affects all muscle groups, especially the legs. Start with small runs of 15 minutes and gradually work your way up your cross-country speed. Thus, you will dry the hip part of the legs.
Step 2
Do barbell squats. If training for mass and strength involves working with a lot of weight and multiple repetitions, then to get rid of excess water, you need to decently reduce the load. Put on the barbell about 70% of the maximum weight and do the squat 10 times and 4 sets. This will help start the drying process for your thighs.
Step 3
Do leg raises on a special machine. Do this exercise right after the barbell squat. It targets the thigh muscles more specifically. The scheme remains the same: less weight and average number of repetitions. Rest between sets for 1-1.5 minutes. This way you can burn more calories.
Step 4
End each training session with a good cool-down. Remember to stretch your legs, arms, and back well. Do swings, bends, splits, half splits. All this will prepare the muscles for the subsequent load and protect them from injury.
Step 5
Eat more natural foods and less protein. When gaining weight, athletes consume about 3 g of protein per 1 kg of personal weight per day. Reduce this amount to 1 g. Along with this, add more fish, vegetable and fruit salads, fiber and cereals to the diet. Eat less cereals, cooked meats, and legumes.
Step 6
Reduce your moisture intake. Usually, an athlete needs to drink at least 1.5-2 liters of clean water per day. Therefore, subtract 500 ml from your personal norm and consume exactly this amount. Excess moisture can lead to folds of fat in the thighs.
Step 7
Go to the sauna and pool once at the end of the week. Water treatments are also great for helping to resolve the issue of large hips. In the steam room, you can lose about 1-2 kg, and then take a good swim in the pool for muscle recovery. This will be a good addition to the training process.
