How to reduce hip size for a man
Sponsored by P&G Articles on the topic “How to reduce the volume of a man’s hips” How to remove excess fat from the hips and abdomen How to get rid of excess weight in the hips How to remove wide hips
Take the following starting position: sit on the floor, leaning on the right side of your thigh.
Place your hands straight in front of you, resting on the floor. This way you will maintain balance while performing the exercise. Bend your knees, lift your left knee up and pull your toe towards you.
Then lower your leg down and relax your muscles, do twenty of these exercises on each side.
Stand up and straighten your back, legs should be together, extend your arms and lean against the back of the chair. Now slowly rise up onto the toe of your right foot.
Attention!
At the same moment, take your left leg back and lift it as high as possible. Hold this position for five to ten seconds (standing on the tips of your right toes) and lower yourself onto your full foot.
Do the exercise ten times for each leg (alternate legs each time).
Lay a mat and lie on your back, turn your palms towards the floor and place them under your buttocks, your legs should be straight. Inhale and at the same time lift your straight leg, hold it above the floor for a few seconds and lower it as you exhale.
Do thirty exercises on each leg. To maximize the use of the muscles in the front of your thighs, you should stretch your toes strongly and do not relax them until you finish the exercise.
Do not bend your leg at the knee under any circumstances; gradually increase the amplitude of the swing.
Lying on your back, spread your arms and focus on them. Bend your legs, keep your knees together. Lower your bent legs to the right, then to the left, return to the starting position. During the exercise, your arms and shoulders should be pressed to the floor. Do ten repetitions in each direction.
Straighten your back and stand straight, with your feet hip-width apart. Bring your shoulder blades together and tighten your abdominal muscles. As you inhale, squat so that your knees bend to an even angle.
At the same time, move your pelvis back, as if you were going to sit on a chair behind you. As you exhale, return to the starting position. Do the exercise ten to fifteen times in three approaches.
For greater effectiveness, use dumbbells or a barbell, which should be held on your shoulders behind your head.
Important!
Leg swings will help reduce the size of your hips. When performing this exercise, do not forget about good rhythmic music and confidence in the success that awaits you after intensive training. Get on your knees and place your hands on the floor. Without fully straightening your leg, make free swings, while straining your gluteal and thigh muscles as much as possible. Do thirty swings and change legs.
Source: https://dokak.ru/drugoe-sport-i-fitnes/14552-kak-umenshit-obem-beder-muzhchine.html
How to measure proportions
The most accurate data can be obtained immediately after waking up. The amount of physical activity you get each day, as well as the number of meals you eat, can affect the accuracy of your measurements.
So, when you wake up in the morning, you need to take a sewing centimeter and measure the girth of body parts according to the following principle:
- Neck. Keeping your head straight, measure the girth exactly in the middle of your throat.
- Breast. This parameter is the most difficult to identify, since it requires three measurements at once: on a deep inhalation, a full exhalation, and in a normal state.
- Shoulders. Having bent your arm, you need to measure your biceps according to the largest and most prominent muscle.
- Waist. The simplest measurement is to take a centimeter along the narrowest part.
- Hips. The centimeter should be located just under the gluteal muscle.
- Shin. The measurement is based on the largest muscle of the leg.
What proportions of a male body do you consider ideal?
Wide hips in men: what does this mean?
It is believed that a normal male figure should be a triangle - broad shoulders and narrow hips.
But sometimes you can see men with narrow shoulders or even a developed chest, but at the same time with very wide hips.
The formation of such a body constitution is sometimes inherited, is the result of a certain lifestyle or a symptom of serious diseases.
National characteristic
It is known that wide hips can be a national feature. For example, men of one of the most ancient nations - Jews, often have short stature, narrow shoulders and a wide pelvis.
The indigenous inhabitants of western England and southern Ireland, as well as their descendants who now inhabit the New World and other countries and continents, often, in addition to red hair, inherited tall stature, “sloping fathoms in the shoulders” and wide hips.
Such a genetically encoded physique usually does not contain any abnormalities, for example, in the genitourinary system, and is an absolutely normal constitution of the male body for these nationalities.
Lifestyle result
A typical sign of a modern middle-aged Russian man is a cone-shaped belly and wide hips. To this image you can also add drinking beer every night and constantly spending time at the computer. One is directly related to the other; as is known, beer contains a large dose of an estrogen-active compound, which, when accumulated in the body, negatively affects the hormonal system.
On the subject: Remove fat from the pectoral muscles in men
And with a sedentary lifestyle, this even faster leads to deformation of the standard type of male figure. Side effects of such changes, doctors call dysfunction of the liver, pancreas and decreased sexual desire. Urologists directly link the presence of wide hips and a voluminous abdomen with male sexual dysfunction.
But these transformations last throughout the life of a mature man, who initially had a normal body type. However, this can also happen to a young man during puberty.
Lack of physical activity, combined with a sedentary lifestyle and poor nutrition, often leads to the formation of an undeveloped chest with weak muscles of the shoulders and forearms in the presence of enlarged pelvic bones, which are forced to constantly support the body weight on itself.
Foot diseases
Flat feet is a disease that can develop in a person from birth or arise as a result of leg injury, pathologies in the functioning of muscles, ligaments and bones.
Since the disease is characterized by deformation of the longitudinal and/or transverse arches of the feet, this affects walking, in which the connections of the pelvic bones play an important design feature, according to the structure of the human skeleton. When moving, the pelvis resembles a balancing flywheel that dampens the sway of the torso.
With the development of flattening of the foot, most of the shock-absorbing functions are taken on by the pelvic ligaments and bones, as a result of which they transform in the direction of increase. Moreover, if in women the expansion of the hips is not so noticeable, then in men suffering from flat feet, this will manifest itself sharply and have negative consequences.
Advice!
Due to the fact that when the hip bones expand, pressure and even some displacement of the internal organs occurs, the stimulation and functionality of the prostate often deteriorates in men.
As a result, testosterone production decreases, which further affects the transformation of the body, since female sex hormones begin to predominate in the body. As a result, widening of the hips leads to erectile dysfunction, even in a young man, and he will have to solve the problem of men's health together with an orthopedist and endocrinologist.
Klinefelter's syndrome
This genetic hereditary disease is characterized by changes in the number of chromosomes and occurs only in men. It is very rare, occurring on average in one person out of six hundred and, alas, there is no cure.
Klinefelter syndrome is diagnosed, at best, during puberty and until this moment the pathology in the boy’s body almost does not manifest itself. Obligatory, but slight inhibition of the child’s mental and mental development is usually not associated with a genetic disease.
But when, in adolescence, a boy with tall stature and long legs develops a wide pelvis and narrow shoulders, this first alarms his parents.
Further, underdevelopment of the testicles occurs, they become small, dense, and hair growth in the groin area begins precisely according to the female type; that is, it resembles not a rhombus, but a triangle. The final stage of manifestation of Klinefelter syndrome is marked by enlargement of the mammary glands and cessation of sperm production.
The most effective way to treat the syndrome is to conduct courses of hormonal therapy. This slows down the development of the disease, but the man forever retains the formed body constitution, in which wide hips will be especially noticeable.
Source: https://tchesnok.ru/shirokie-bedra-u-muzhchin-o-chyom-eto-mozhet-govorit/
Main features of modern standards
Current standards have a direct connection with the ideals of the ancient world. This is a kind of symbiosis of an ancient image and a modern understanding of beauty. Here are the main points of an ideal figure for men:
- Slender, long neck.
- Clear trapezoid lines.
- Relief shoulder muscles.
- Cone-shaped pectoral muscles.
- Relief structure of the abdominal muscles.
- Pronounced back muscles, wide dorsal profile.
- Developed muscles of the lower extremities.
Depending on age, all body proportions will change. The fact is that every year the human body acquires certain physiological changes. Until the age of 25, body height and weight change. A man should begin exercising the muscle component no earlier than 16 years of age. Otherwise, the muscles may become stiff. You shouldn't overload them either. This can lead to the fact that in the future they will not develop and change their volume.
How can a man lose weight in his thighs?
Nowadays, the fight against excess weight is becoming increasingly important. Today, almost every third resident of the country suffers from this problem. Some starve themselves, others abuse exercise, and others have accepted who they are.
However, if you don’t give up, strictly adhere to the schedule, and most importantly, have willpower, then the result will not be long in coming. You can find various methods on the Internet, for example, weight loss method 25 frames for free.
And it’s free because the principle is to watch a special video on the monitor screen.
Attention!
Increasingly, the problem of obesity concerns not only the fair half of humanity, but also men. And certainly, many men are just as concerned about the appearance of excess weight as women.
Due to the fact that many men lead a sedentary lifestyle - working in an office, driving a car, the area most susceptible to fat accumulation is the abdomen and hips. We will try to figure it out and give some tips on how to lose weight in a man’s hips.
The main aspects of every diet are proper nutrition and exercise. If there should be no difficulties with exercise, then there will be problems with diet. You should exclude alcohol, too fatty, and fried foods from your diet. Meat and fish should only be consumed boiled. Many men, due to lack of time, eat 2-3 times a day, but in large portions.
You should radically reconsider your schedule. If you want to lose weight, then you need to eat very little, but about 5 times a day. For faster metabolism, you need to drink a glass of plain water 15-20 minutes before meals so that the stomach begins to secrete juice in advance and is ready to digest food. In addition, after eating, it is advisable to move for half an hour.
On topic: Exercises to remove fat from knees
But eating right is only half the battle.
In order for the effect to be much stronger, study exercises for losing weight on the buttocks and thighs for men.
There are a huge number of different exercises to reduce the size of the hips and buttocks. You can perform them either on a simulator or independently.
Squats, walking up and down stairs, and running are great as independent exercises. You should not load yourself with additional weight, as you will not only reduce the volume of your hips, but also increase muscle mass in your legs.
You can add stretching, lunges, and so on to the exercises.
In the first 2 weeks, do not look closely at the results, but literally in a month, the first changes will already be noticeable. The main thing is willpower, not to stop halfway, but to reach the end. We assure you that when you can put on jeans that were previously too tight for you, you will immediately become excited to continue following a healthy lifestyle.
Source: https://lady.qip.ru/catalog/kak-pohudet-v-bdrah-mujchine
Instructions for taking measurements
In order for the results of measuring body proportions to be as correct as possible, they should be carried out in the morning. The fact is that the body after sleep has the most accurate values. During the day he experiences stress, as a result of which the data may be far from the truth.
Measurements should be taken using an ordinary tape with sections. It will show the most correct results. If you don’t have one on hand, you can use nylon thread and a regular ruler or construction tape.
In order to track changes in the proportionality of body parts, you should keep a diary. It is best to take measurements no more than once a week.
Pay attention to your diet. It should contain as much protein as possible and a minimum of fat. Fast carbohydrates should also be avoided. They break down very quickly and do not bring any results. Try to eat more vegetables and cooked meat. This will allow you to build muscle mass as quickly as possible, and will also increase the productivity of your workouts.
