Exercises from cellulite

Exercises for the hips

1. Lying on the bench, lifting the bent legs - 3 approaches with the maximum number of repetitions.

2. Sitting alternately extending legs on the simulator - 3 sets of 15 reps.

3. Lying leg bending on the simulator - 3 sets of 15-20 repetitions.

4. Standing the torso of the trunk - 3 sets of 15-20 repetitions.

5. Sitting down on the simulator - 3 sets of 15 reps.

6. Lying off the arm with a burden on the head - 3 sets of 12-15 repetitions.

7. Squats on the simulator - 3 sets of 15 reps.

8. Lying up the torso with turns - 3 sets of 20 repetitions.

Exercises for the waist

1. Standing the torso of the trunk - 2 sets of 15 repetitions.

2. Lying the lifting of the legs - 3 sets of 15-20 repetitions.

3. Squats on the simulator - 3 sets of 15 repetitions.

4. From the prone position, the retraction of the hands with weighting behind the head is 3 sets of 12-15 repetitions.

5. Lying bends of the bent legs to touch the support with the lateral surface of the thigh - 3 sets of 12-14 repetitions.

6. Sitting thrust on the block simulator - 3 sets of 15 reps.

7. Lying up the trunk - 3 approaches to fatigue.

Exercises for the hands

1. Lying the barbell - 3 sets of 12-15 repetitions.

2. Lying, leaning on the hips, torso of the trunk - 3 sets of 20-30 repetitions.

3. Lying across the bench, retraction of hands with burden on the head - 3 sets of 15 repetitions.

4. Sitting thrust on the block simulator - 3 sets of 15-20 repetitions.

5. Lying the legs lifting - 3 sets of 15-20 repetitions.

6. Squats on the simulator - 3 sets of 15 repetitions.

7. Sitting hands on the simulator - 3 sets of 12-15 repetitions.

8. Sitting flexing the trunk before touching the knees of the chest - 2 approaches with the maximum number of repetitions.

Exercises for the back

1. Standing the torso of the trunk - 2 sets of 30-50 repetitions.

2. Lying leg lifting - 3 sets of 20 repetitions

3. Sitting thrust on the block simulator - 3 sets of 15-20 repetitions.

4. Sitting leg extension on the simulator - 3 sets of 15-20 repetitions.

5. Standing with weights in hands, the torso of the trunk, legs straight - 3 sets of 20-30 repetitions.

6. Standing rod rod to chin - 3 sets of 15 reps.

7. Lying, leaning on the hips, hands behind the head, turns of the trunk - 3 sets of 15-20 repetitions.

If there is no possibility to attend sports sports, special exercises can be performed at home. To achieve tangible results, daily lessons of at least 30 minutes are necessary. In this case, walking, running( in the absence of contraindications), swimming, the most common massage of the whole body is very useful.

The following exercises are most effective:

1. Standing the torso bends forward - 1-3 sets of 20-30 repetitions.

2. Lying on the back, legs straight at the top, alternating bending of the legs before touching the knee of the chest - 1-3 sets of 12-15 repetitions.

3. Lying the legs lifting to the touch of the floor behind the head - 1-3 sets of 12 repetitions.

4. Lying bends of the bent legs before touching the pier with the lateral surface of the thigh - 1-3 sets of I K) repetitions.

5. Lying on his side, lifting his legs up - 1-3 sets of 12-15 repetitions.

6. Standing, feet shoulder width apart, hands on belt, squats( do not tear off the heels from the floor, spin straight) - 1-3 sets of 15-20 repetitions.

7( going bending the trunk to touching the knees of the chest - 1-3 approaches to fatigue.