There are a few important rules that you absolutely must follow. It should be said right away that in this article we will discuss only those methods that are directly related to training. If you were hoping to see here a “miracle formula” or some “unique drink” that will help you get rid of your problem in a day, then you have the wrong address. And by the way – such means do not exist. Everything in this world is achieved only by the results of hard work and efforts.

1. So, directly to the rules. Firstly, in order to get a good effect, training should be carried out constantly. That is, the regularity of training is in the first place. You can’t work out once for several hours, and then tell yourself that you can relax for a week. Each session should not be too long, and should be held at least three times a week.

2. Secondly, you do not need to train for wear. The workout should be short, but well-structured. You can do two exercises for several hours and not get any use from them. Or do 5-6 exercises in 25 minutes and see the first results in a couple of weeks.

3. Different exercises have different goals. Some are aimed at getting rid of fat in the problem area, while others are aimed at gaining muscle mass in these areas. The correct program should contain a balanced ratio of both exercises. But here it is important to note that exercises for weight loss should be performed in a high-speed, intensive mode, and if you want to gain a little muscle mass, then you should do them slowly, under control.

4. Another rule is preparation for training. It is very important to warm up the muscles before starting classes. Warming up will warm up the muscles and ligaments, and you will reduce the risk of injury during exercise. For a warm-up, you can perform a few simple movements to stretch your muscles and also warm them up.

5. And finally, we need to talk about the hitch. A cool down involves prolonged stretching of the muscles involved in the workout. This will not only speed up muscle recovery after exercise, but also speed up the process of removing lactic acid and other toxins. In addition, thanks to the hitch, the nourishment of muscle fibers with nutrients will improve. substances.

A set of exercises for the hips at home

Home workouts can be powerful, but they’re even better when combined with cardio. Their role can be played by ordinary running or jumping rope. Even regular walking can be a good calorie shake-up if done regularly. The main condition for such training is that they must be long. It doesn’t matter how fast you run, it matters how. Remember – an hour of slow running or walking is hundreds of times more effective than five minutes of exorbitant sprinting.

Exercise number 1 – lunges. Feet shoulder-width apart, hands on the belt, or lowered down (if you use dumbbells as an additional burden). Take a step forward with your right foot, bending your knee so that your thigh is parallel to the floor. The knee should be in line with the heel. Then return to the starting position. The exercise is best done for 15-20 repetitions on each leg, in 3-4 sets. Exercise number 2 – cross lunges. Feet stand shoulder-width apart, hands on hips or lowered down. Cross step one foot back, while lowering the hips. The knee behind the standing leg should drop while doing this. The shin of the front leg must be held vertically. Then return to the starting position and repeat with the other leg. Do 20 reps.

Exercise number 3 – jumping. This exercise looks quite simple, but it is very good at helping to lose weight in the legs, especially in the thighs and calves. You can jump on one leg, on the spot, with a rope or to the sides – there is not much difference. The main thing is to do a sufficient number of repetitions – about 20-25 per approach. Exercise number 4 – abducting the legs to the sides. To perform the exercise, you need to take additional support – in the form of the back of a chair, on which you need to lean. Take your straight leg to the side, and then return to the starting position. Do 20 repetitions per leg. Exercise number 5 – moving the legs back. It is performed similarly to the previous one, with the only difference that now the straight leg should be retracted. Exercise number 6 – raising the legs up. Get on all fours, using your elbows and knees as support. Straighten one leg, bend it at the knee, and lift it up from this position. Then return it to its original position and repeat again. Do 10-15 reps per leg. Exercise No. 7 – squats. One of the best leg exercises ever. It can be done with or without weights. Feet are shoulder-width apart, arms extended in front of you. Squat down with a straight back so that your thighs are parallel to the floor. Hold this position for a few seconds and then return to the starting position.

Exercise number 8 – swing legs lying down. Lie on your side, rest your head on your hand, put one foot on top of the other. Raise your straight leg up and then return to the starting position. 20 reps per leg. In this article, we have given you a collection of the most effective hip exercises that you can perform even at home. Being engaged only with the help of this program, you can achieve a noticeable effect in a couple of months. And if you follow the other recommendations given in this article, then the time it takes for you to make significant progress will be significantly reduced.