My hips are very wide. I would like to know some exercises to reduce their dimensions. Are there such special exercises? - Malwina
Malwino, when you mean wide hips, you are probably talking about a wide spacing of pelvic bones, combined with a "casing" in the form of adipose tissue accumulated in these regions. The wide arrangement of the pelvic bones is genetically determined and the only way to improve the figure is to develop the muscles of the shoulder girdle and arms. Thanks to this, your body will look proportionate and your wide hips won't attract as much attention. You can get rid of excess body fat by moderate aerobic training, systematically 3-5 times a week and for at least 40-60 minutes. It can also be cycling, brisk walking in the field, training on a stepper or treadmill, inline skating or swimming. Training intensity is best determined based on maximum heart rate, which is the highest heart rate at which our heart can work during maximum exertion in one minute. The easiest way to estimate them is: 220 minus age - for men and 226 minus age - for women. The value we got was our maximum heart rate. The optimal range for burning fat and developing endurance is between 65% and 85% of your maximum heart rate. For example, a 30-year-old man has a maximum heart rate of 190 beats per minute and the appropriate heart rate range for fat burning is 190x65%=123 and 190x85%=161. Exercise heart rate can be measured by placing your fingers on the carotid or carotid artery. with the heart rate monitor.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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