This program is designed by fitness instructors to combat cellulite. It will help us reduce the volume of the hips, abdomen and buttocks, tighten the muscles of the arms, legs and abdominals.
The purpose of the fitness program is a large and prolonged load on all the necessary muscles. Because only with a strong load will you be able to simultaneously strengthen muscles and lose body fat.
The results will please you after 2-3 weeks of conscientious training. But, in order to no longer remember cellulite, the exercises must be performed for at least two months.
For more effective results after training, take a 20-minute walk. And drink more water, at least 2 liters per day.
Anti-cellulite exercises
The entire complex takes about 40 minutes to complete, the recommended frequency is 3 times a week (if time and strength allow, switch to daily exercises).
For this fitness program, you will need two dumbbells weighing 2-3 kg, you can buy them at any sports store.
Training should begin with a warm-up and warming up the muscles in order to bring the pulse in order. Therefore, start with a light jog (3-6 minutes), but if you work out in an apartment and the territory does not allow running, then you can dance to the music. Then 10-15 high, energetic jumps. And again, light running or dancing for 2-3 minutes. Next, do some stretching exercises, then relax.
Exercises are performed intensively, recovery between sets is no more than 15-25 seconds.
Despite the seeming simplicity of the exercises described below, they must be performed for a long time and carefully (until you feel slight fatigue in the muscles), only in this case the training will bring results.
Exercises for the muscles of the hands
Stand straight, raise one arm up and make sharp, quick movements to the side and behind your back. Then cross both arms and pull them up. Relax. Continue the exercise with the other hand.
Exercises for chest muscles
Bring your palms together in front of your face and start pressing with all your might.
Exercises for the muscles of the front of the thighs
Stand up straight and, holding on to the back of the chair with one hand, lift your straight leg forward. Then repeat for the other leg. Relax. Do several sets of the exercise.
Exercises for the muscles of the back of the thighs
1. Take a lying position, bend your knees and lift your buttocks up.
2. Get up on your knees and, holding your hands to the chair, swing up (back) with one foot, then the other. Relax. Do several approaches.
Calf exercises
Stand up straight, take a few swings forward with a straight leg, then bend your leg at the knee and repeat the exercise. Repeat for the other leg.
Exercises for the front and inner thighs
Stand straight, feet shoulder-width apart, tighten your abs, spread your arms to the sides. Begin to lower yourself (squat) so that your thighs are parallel to the floor. Having dropped to the limit, stand on your toes and freeze for 30 seconds, then take the starting position. Repeat the exercise 20 times in 2 sets.