Any woman wants to look great. But what if the slim figure is covered by the ill-fated "orange peel" of cellulite? It is quite possible to deal with this problem, but not everyone knows how. Consider what cellulite is, for what reasons it occurs, and also define a set of special exercises against this ailment.
Cellulitis: what is it and why does it arise
Cellulite or gynoid lipodystrophy is a metabolic disorder of adipose tissue. Fat cells begin to grow and constricted connective tissue form “tubercles”. The main causes of cellulite are:
· Hormonal imbalance and increased levels of estrogen in the blood
· Sedentary lifestyle
Disruption of the thyroid gland
· Alcohol consumption
· Smoking
· Heredity
· Excessive consumption of fatty and sweet foods
Malnutrition
Regular stress, strain, depression
· Inadequate blood protein
Girls often confuse the formation of ripples on the skin with real cellulite. In order not to make a mistake and know exactly “the enemy in the face”, it is necessary to be aware of the real symptoms of this ailment. It should be noted that the favorite places of cellulite on the female body are the buttocks, hips, knees and, rarely, but still, even the hands. You can learn about the appearance of cellulite by the following signs:
· The skin has lost elasticity
Swelling in the hips and buttocks, an increase in these parts of the body in size
· The appearance of bruises at the slightest manipulation of the skin
· Subtle hemorrhages
It should be remembered that cellulite is a disease, and it is quite serious and it is necessary to approach its treatment with all seriousness. What should I look for during the treatment of cellulite?
· Forget bad habits
Give up cigarettes and alcohol. Their use slows down the metabolism and is extremely detrimental to the skin.
· Start eating right
Calculate your daily calorie intake, taking into account your activity. Understand the ratio of proteins, fats and carbohydrates and try to eat balanced. Give preference to fresh vegetables and fruits, light and lean meat, seafood. And also do not forget about healthy and calcium-rich dairy products.
· More sport and activity
Start going to the gym for aerobics or yoga classes. Run, do dancing, tennis, do morning exercises. Choose a lesson to your liking, and the result will not be long in coming.
· Scrubs, body wrap, massage
Do not be skeptical of such methods of combating cellulite as: scrubs, massages and body wraps. Such an effect on the skin improves blood circulation in the problem area, tightens and tones the skin.
Focusing on a set of methods to combat cellulite, you can quickly achieve the result.
What to do exercises against cellulite?
The most effective method of combating cellulite is physical activity. Exercise in the gym or exercises at home will help to achieve an amazing result: smooth and toned skin in problem areas. In order for the classes to be comfortable, and after the training to remain only a more positive experience, it is necessary to choose the right clothes and shoes.
Firstly, it should be remembered that performing an exercise against cellulite without special shoes is fraught with sprain and a large load on the spine.
Secondly, for physical activity it is necessary to choose comfortable clothes that will give not only comfort and pleasure from classes, but also ensure your safety.
So, for exercises against cellulite, it will be optimal to choose a form from the options below:
· Athletic sneakers with cushioning effect
· Cotton socks
Leggings, shorts (tight-fitting clothing)
· T-shirt, top, shirt
Where to start doing exercises against cellulite: warm-up
Before any workout, a warm-up is necessary. A large number of people avoid warming up before exercise, especially doing at home. Such neglect of the warm-up can be fraught with:
Sprain
· Differential pressure
· Joint fluid is not produced
All these problems can be avoided if you prepare the muscles and ligaments for physical activity in advance. Moreover, warming up before a strong workout increases the effectiveness of the exercises. But how to properly prepare your muscles for physical activity?
The first step is to warm the cervical muscles:
· Lower your head and throw it back
· Perform circular head movements to the right and left sides
· Tilt your head alternately: left and right
Exercises to warm up the muscles of the neck are enough to perform 10 times.
Next, you need to prepare for training chest muscles:
· Rest with one palm against the wall and a little to the side, create tension on the chest
· We clasp hands in the lock and throw them over the head to the lower back
To warm up your back, just do the following exercise
· We stand on all fours and bend as much as possible in the zone of the lower back. Then, make the back rounded and lower your head down. Repeat the exercise several times. In the people, this warm-up exercise is called the "Good-evil cat."
In order to prepare the abdominal muscles for training, you must perform the following exercise:
· Put your hands on the belt, feet shoulder width apart. Perform tilts left, right, forward, backward.
The last stage is a warm-up for legs:
· We get up evenly, legs together. It is necessary to make the widest lunge forward and to the side. On both legs should be 5-7 lunges.
When the warm-up is over, and the muscles and ligaments are prepared for physical exertion, you can safely begin to perform exercises against cellulite.
The most effective exercises against cellulite on the buttocks
To quickly get rid of cellulite, you need to choose the complex of the most effective exercises. Consider exercises against cellulite on the buttocks.
Exercise # 1 - Squats
Stand with your feet shoulder-width apart and arms extended forward. Relax your back, neck and abs. Slowly, without lifting your heels off the floor, sit down. In this position, it is necessary to linger for 15-20 seconds. Squats should be performed 15-20 times, depending on physical fitness and individual abilities. Exercise can be performed with dumbbells, the weight of which is not less than 2 kilograms and not more than 5.
Exercise number 2 - "Raising the pelvis"
Lie on your back, put your hands along the torso. Exercises can be performed on a sports rug or on a home carpet. Tightening the muscles of the buttocks and abs, lift the pelvis. During the exercise, you need to try to press your shoulder blades and head to the floor. Hold the raised pelvis position for 15 seconds, then slowly return to the starting position. This exercise must be repeated 15-20 times.
Exercise No. 3 - "Dance Run"
Stand straight, legs together, arms bent at the elbows. Start imitating running in place, trying to reach your buttocks with your feet. Control your breathing. Help yourself with an active wave of your arms, bent at the elbow at chest level. Running duration - 1 minute. Then you need to rest for 30 seconds, restore breathing. This exercise should be repeated 3 times.
The most effective exercises against cellulite on the legs
Legs are the most favorite place for cellulite. Often, slender legs are covered with an "orange peel", which gives their owners a lot of inconvenience. But how to get rid of cellulite on the legs and demonstrate smooth legs without hesitation?
Exercise number 1 - "Scissors"
Lie on your back, arms along the torso or put away behind the head (fingers in the lock). Legs stretched straight. You need to raise your legs 45 degrees and vigorously breed and cross them for 30 seconds. After resting in 30 seconds, repeat the exercise 5-7 times.
Exercise number 2 - "Exercise with the ball"
Sit on a chair with your legs slightly apart. Squeeze the ball just above the knees. Tighten your muscles and stay in this position for 15-20 seconds. This exercise should be repeated 15-20 times.
Exercise number 3 - "Swing legs"
Get on your knees, with your upper body rest on your elbows ("all fours"). The back must be bent in the lower back. Alternately do a sharp swing upside down. The exercise should be repeated 10-15 times on each leg.
It is difficult to get rid of cellulite, but it is quite possible. The main thing is regularity and diligence.
