Buttocks are a favorite place for cellulite.It can be seen in almost every second woman, regardless of her age and weight.Therefore, the exercise of cellulite on the buttocks are the most popular physical activity in women.Fitness experts have developed many sets of exercises that can effectively deal with this problem.Every woman can choose exercises that are suitable for her.But for a successful fight against "orange peel" on the buttocks, it is important to present what is cellulite and why it occurs.
Why do I get cellulite?
Cellulite - a change of adipose tissue, which is caused by improper distribution of muscle and adipose tissue.There are many causes of cellulite:
- improper diet, in which the diet is not enough foods containing fat;
- rigid diet, in which a woman loses weight rapidly, but returning to a normal diet, quickly gaining weight;
- genetic predisposition;
- hormonal failure as a result of hormonal changes the body or hormonal preparations;
- wearing high heels and tight clothing, at which hampered blood circulation.
According to statistics, more than 80% of women after 21 years suffer from cellulite at some stage.
How to increase the effectiveness of exercise for cellulite on the buttocks?
The basis of formation of cellulite is poor outflow of venous blood and lymph from the upper layers of fat, fibrous tissue and skin.To a large extent it is due to lipid cells, which increased in volume.These cells compress small vessels, causing movement thereon considerably hampered or even ceases.
Action exercise for cellulite on the buttocks is aimed at improving muscle activity.Consequently, it is improving the cellular metabolism in the body.Accelerating the outflow of venous blood and lymph helps to eliminate waste products of cell toxins.
general requirement to all exercises for the buttocks of cellulite - regularity.Fitness experts recommend that takes at least 45-60 minutes a day 3-4 times a week.It is necessary to get used to physical activity gradually.The duration of exercise for cellulite on the buttocks, their intensity and frequency should be increased gradually.Any kind of exercise is performed so that the muscles of the buttocks were in a state of stress as long as possible, no time to relax between repetitions of movements.
number of repetitions of exercises should be gradually brought to 25 times or 15-18 times, if you are using dumbbells.After one approach you can take a break to rest for 2-3 minutes, then repeat.The total number of approaches are gradually adjusted to 3-4.
Every movement exercises performed at a slow pace, straining with the buttocks, in order to feel well and pump glutes.
important while having to comply with proper breathing.The exhalation is done by muscle contraction (eg, the rise of the body squat), breath - during the return to the starting position.
Before you begin any of the exercises for the buttocks of cellulite, you need to do a little workout - squats, torso, thrusts his feet.
effective exercise of cellulite on the buttocks
a complex of popular exercises for cellulite on the buttocks.
Exercise 1. Stand up straight, put the feet shoulder-width apart, take a dumbbell in your hands by 1.5-2 kg.Hand position on the waist level.Hold hands in the rest position and keeping your back straight, slowly squat.Hold for 20-30 seconds, straining the muscles of the buttocks, rise.
Exercise 2: Sit on the floor, hands behind his head, legs extend forward.On the buttocks alone try to move forward, then back.Each subsequent employment increases the path of movement on the buttocks.
Exercise 3. Lie on your stomach, hands folded in front of him, put his chin on them.Lift one leg to the maximum possible height.At the top of linger, straining muscles as you can.Slowly lower the leg to the floor.Repeat for the other leg.
Exercise 4. Get on all fours, hands under shoulders position, knees - under the hip joint.Leg bent at the knee rises, if pushing the ceiling.Hold at the top for 3-5 seconds, lower the leg, without touching the floor.Repeat the movement a number of times, then change legs.
Exercise 5. Get on all fours, the emphasis on the elbows and forearms.Slowly lift leg straight up, toe while looking down.At the top Hold for 3-5 seconds, then slowly lower your leg.After completing the exercise repetitions, change legs.
Exercise 6. Lie on your back, arms at your sides, legs bent at the knees, feet shoulder width apart, firmly pressed to the floor.Based on the shoulders and feet, slowly raise your pelvis up and forward.Do not make excessive deflection at the top, you can not feel discomfort in the lower back.Then straighten your right leg, pause for a few seconds in this position.Again bend the leg at the knee, sank to the floor.So, do the same movement for the left leg.
Exercise 7. Stand up straight, bend the arms with dumbbells at waist level position.Makes a great lunge right foot forward to the position when the thigh is parallel with the floor.Sock foot left foot never left the floor.Hold this position for a few seconds, return to starting position.Repeat for the left leg.
Exercise 8. Running on the spot.Stand with your arms bent at the elbows at waist level.Simulate running, Old heels legs hitting himself on the buttocks.
set of exercises for cellulite on the buttocks well to check out a banner on the buttock and hip muscles.Due to stretch muscles, fixed the results of the exercises.In addition, the muscles relax after an active operation, which reduces the unpleasant tension in them after the first few sessions.