How to reduce the ass, thighs and stomach at home? How to reduce the ass man?

Recently, more and more people are inclined to think that having a physical development of the sports form is considered the norm, rather than exotic. However, in practice, it does not all succeed, because most of those who wish to have a problem with too voluminous buttocks, from whom did not get rid of. In this article, the reader will learn how to reduce the ass, and get acquainted with some very effective exercises that will help solve the problem of voluminous buttocks.

The biological aspect

Neither sports training does not solve the problem with the voluminous buttocks until you override the abundant fat deposition in the body. Naturally one would suggest diet, but that's just not everyone is able to overpower her, together with exercise. Therefore, the reader is invited to a set of rules to be followed to achieve this goal:

1. Completely eliminate sweets, including sugar, which is added to tea or coffee. Sweet carbonated water also falls under the ban.
2. There was no fast food, fried pies, chebureks and other food, which is intended to stave off hunger outside the home.
3. The complete cessation of alcohol consumption, including kvass. How to reduce the ass, if alcohol will eliminate any athletic achievement? This is a very important point.
4. Increase the intake of plain water at the rate of 30-40 ml per kilogram of bodyweight. The water must be ingested throughout the day in small amounts (not more than 200 ml at a time).
5. Turn in your diet fresh fruits and vegetables. If their presence in your city problem, it is necessary to start the consumption of vitamin and mineral complex.

Proper training

Any power training leads to an increase in muscle mass. But for the loss of weight of the total corresponds to cardio training, which is done with a minimum weight of a large number of reps at a rapid pace. And if a person is thinking about how to reduce the ass and thighs, then he must be prepared for a very difficult and intensive training that will make the fat in his body to burn forever.

The fact that the leg muscles in humans are the greatest. If you force them to work, to ensure timely delivery of oxygen to tissues need quick work of the heart. All this running mechanism will require an enormous amount of energy that the body will have to be taken from fat.

Anyone who needs to understand that to get rid of fat in only one place you can only with the help of surgery. But cardio will burn fat in proportion to the whole body. If the percentage of fat above all the priest, the road to the goal a little bit delayed.

The most effective exercise is

Many people are interested in how to reduce the ass at home, they will withhold the description of many of the exercises, but due to the complexity of their execution stops at the beginning of their own way. In fact, before the start of training the body must be set vector - give a small load, with which he will have to adjust to the new way. And only then it is possible to force all kinds of muscle training.

The most effective exercise for all beginners considered pedestrian walk at a moderate pace (5 km / h) of parkland. Initially, enough to give this workout 20 minutes a day, but at the end of the month is recommended to gradually increase the time to 80 minutes walk. Professionals recommend to refrain from eating for 1-2 hours after walking, forcing the body to eat only at the expense of its own fat. Often in the early stages of training the novice athlete clothes abundantly then impregnated with the smell of ammonia. In this there is nothing wrong: the fat cells are broken down so quickly that they do not have time to waste disposed of, and then eliminated from the body.

Simple steps in professional sport

At home, at work or at the gym - no matter where it is important that this would require the most simple yet effective exercise called "squats". Many people who are looking for information on how to reduce the ass, definitely get recommendations for squats. No complexity in this exercise. There is a technique, but it is very simple, namely, that during squats back always remained flat, knees and never go beyond the line of socks location.

To perform squats need a chair and a small guard, for which you can take to help yourself to get up in the early stages of training. If the chair is low, does not necessarily sit on his ass, enough to control the thighs reach parallel to the floor and you can return to the starting position. Squat is recommended to perform on 4 sets the maximum number of repetitions, no more than twice a week. Reaching up to 50 repetitions at a time, it is necessary to correct the exercise. If the question is about how to reduce the ass man, it is recommended to take advantage of the weighting, but women need to do the exercise with greater intensity, putting records on the runtime.

Increased pressure on the thighs, buttocks and abdomen

Many people are interested in how to reduce belly and ass at the same time. There is no difficulty with that, because fat goes evenly, and it into the hands of any newcomer. Making work intensively largest muscles, you can use a very effective aerobic exercise. Standing on all fours, you need to pull a sock over and lift the leg, using the hip joint, upwards. It is important to control the leg at the knee joint does not change the angle of 90 degrees. During the execution of back exercises should be flat. The approach is 25-35 times. It should feel the work the gluteal muscles. The second exercise in this series require full extension legs back with the toe of his own. In the initial position the leg is located parallel to the ground, and lifting is carried out up to the maximum height (5-15 degrees). After this exercise you need to lie on your back, bend your knees to 90 degrees. Focusing stops at the floor to raise the pelvis of 10-15 cm from the floor so that the thighs are in line with the back, buttocks and then return to its original position.

Finally,

Recommended exercises in this article will help everyone to get rid of excess fat in the buttocks, thighs and abdomen. In the initial stages of all there will be difficulties, but they must be overcome, as it did millions of people who are and leave your positive feedback about the training in the media.

And if a person interested in the question of how to reduce the ass without performing any exercise, the answer is obvious. Without surgery, this is not possible. Therefore, to achieve the result will have a lot of work on themselves in sweat.