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If you want a beautiful body, you don’t just want to lose excess weight; you want a beautiful shape. Some want a young belly, others want to cup their hips. and thighs Veld want to recognize how to lose weight. to reduce buttocks and thighs Practice exercises that target these problem areas and other tips can help you get in the best shape possible.
8 Movements to Reduce Buttocks and Thighs
1. Krijger III
- Stand with feet together, lift left leg back and place body authority on the right leg.
- As you continue to hold the legs, throw the body and head, extend the arms and place the head to the left so that the body forms a horizontal line.
- Make sure your left thigh Make sure the right knee does not overlap and focus your personal authority on the middle of the leg. Make sure your right knee does not duplicate your personal authority and concentrate on the middle of your foot.
- Embrace this posture 5 and then slowly stand again. Repeat this with the right leg.
2. chair squat
Here’s how to reduce buttocks and thighs :
- Stand with your back to the chair. Place your feet apart on your thighs. Keep personal authority on your heels.
- Tighten your abdominal muscles, bend at the waist, and breathe your hips slightly into the chair. buttock Chair. Do not sit – rest just before your heels touch the chair.
- Return to a standing position that supports the core. Repeat 10-15 for each set; perform 3 sets.
3. low thrust
- Stand with feet above head. Back up with your right foot and sink into a lunge with your left knee over your left ankle.
- Lift your arms above your head and extend your torso forward from the waist. Lower your bust forward while your arms reach forward.
- Lift the right leg while extending the left leg.
- Hold this position while taking three breaths before returning to the plunging stand. Do this three times, then change legs and repeat. 4.
4. initial lateral lunge kick
- Begin feet together. Keep arms along side and keep a 5-10 pound dumbbell in each hand.
- Extend the right leg out to the side and bend the left knee 90 degrees to set up the lateral lunge.
- Push your authority into your left foot and step forward with your knee slightly bent. Kick your left foot firmly, making sure your leg remains bent. Return to starting position.
- Perform 12-15 repetitions per set for 3 repetitions. Repeat on the opposite side.
5. Neerwaartse Hond
How to reduce buttocks and thighs Split the dog downward:
- Sit on the ground.
- Take a deep breath, let go, extend your legs, and pull yourself into the downward facing dog position by lifting your fifth point and leg into the air.
- Now press your arms and legs into the floor and relax between your hands. Breathe in, then lift the right leg as high as possible, keeping the leg support straight.
- Lower the leg and repeat with the other leg.
6. Curtsy Zijwaartse Schacht
- Stand with your legs spread apart. Fix your hands behind your head.
- Cross your right leg behind your left leg and lower your body to the office while your right arm reaches the floor.
- Rise again and then return to the starting position. Do this 20 times, constantly changing laces.
7. lateral movements
- Starting feet together, your hands hold dumbbells to your sides.
- Next, take a vast step to the right, turn sideways and keep the dumbbells on either side of your feet.
- Bend your left knee and move your authority to both feet. Secure a wide squat position and reach with the dumbbells on the floor.
- Next, extend the right leg and move the control to the left, moving the left leg with a lateral thrust. Push the left leg down and bring the feet together.
- Return to the second floor. Do 20 alternating repetitions.
8. buitenst thigh extension
- Using a resistance tire, create a loop around your ankle. Lie on your right side and support your upper body on your right lower body and hands.
- Bend legs and extend feet. Tighten abdominal muscles, raise feet to foot level, turn feet and reduce toes on floor to protect tire strength.
- Elevate feet slightly in front of the tire and point heels toward the ceiling. Return to foot increase. Repeat this agile 20 times before changing laces.
Other ways to shrink glut bony muscles and thighs
1. reduce calories
To lose 1 pound, you need to burn 3500 calories; if you want to lose 10 pounds, you must reduce at least 500 calories per day, lose 1 pound per week, and lose 10 pounds in 10 months.
Remember to move, it will help you burn calories. But it may not be enough. You must pay attention to your eating habits to help you lose excess weight and eliminate fat, especially in your buttocks and thighs 1. if you have numerous fat cells.
2. pay attention to your diet
How to reduce buttocks and thighs ? Studies show that reducing carbohydrate intake is an effective way to lose weight the thighs and buttocks. However, it is necessary not reduce significantly reduce your carbohydrate intake and instead keep your body from starving itself and losing muscle.
A diet low in fat and high in protein will help with weight loss. Avoid the use of fried foods and choose one that is not too high in fat. Avoid using foods high in fat and cholesterol.
3. drink water
Drinking large amounts of water not only helps to rehydrate the body, especially after a long effort, but also helps to burn fat to speed up drug replacement. Other notable benefits are increased awareness, improved skin tone, and reduced caloric intake. < Span> numerous fat cells.
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