Fight cellulite
This sport is the most effective!
Yes, the stupid dents are annoying. But there is good news: Where there are muscles, there is no room for fat cells – and just a few minutes of crisp strength training a day can help fight cellulite.
Fight cellulite: these sports are as effective as possible!
Muscles put you in a good mood – and can help you feel better. Because where there are muscles, orange peel has a bad hand. The female need for more muscle strength is growing steadily, according to Ingo Froböse, professor at the German Sport University Cologne.
And it’s not about a bodybuilder silhouette: “I’ve been observing for some time that women want to be more athletic. They now know that there is no reason to be afraid of Popeye arms if you train properly. There are muscles 13 percent heavier than fat, but firmer, and they displace the fat cells. Nobody has to be afraid of gaining weight. “
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Muscles displace fat cells
A simple concept: those who build muscle fibers displace the fat cells. This is exactly where the C-word comes into play: cellulite. The main reason for orange peel is the loss of elasticity of the connective tissue, due to which the fatty tissue can spread more easily and pushes upwards through the rod-shaped strands of connective tissue. In addition, women have thinner skin than men, more fat on their thighs due to hormonal factors and are more likely to store water in the tissue.
“A combination of strength and endurance training stimulates the biochemistry of the metabolism, drains and improves the inner workings of the muscles,” explains Professor Froböse.
The result: the orange peel becomes less hilly. The dents will not go away completely, but you can soften them and prevent new ones from appearing.
Train short and sweet
Can you really work out cellulite? according to studies Intensive, short training revs up the energy metabolism much faster as moderate strength and endurance training. Many workout programs, such as the “Short Intensive Training” “SIT” with approx. 18 minutes, are based on this principle. The workout was developed by Hamburg sports expert Marco Santoro – it should be completed three to four times a week.
Also Regeneration days are important because the muscle only grows during the recovery period. Since it is really (!) Exhausting, untrained people should start with a one-month acclimatization phase (e.g. to jog or light workout; then start with half of the specified sentences and increase slowly). Those who are already more trained can start immediately.
Fight cellulite – our insider tips
To try out, we have selected a “SIT” unit for you with the four best tighteners for your buttocks and legs. Plus nutrition and beauty tips. Well then summer can come …
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“SIT” unit
That’s how it’s done: The unit lasts around 15 minutes, you can train outside or inside. Active breaks are allowed: A one-minute active break can be built in after each exercise (e.g. jumping or running on the spot). Before you start, please warm up briefly (slow running, skipping rope or jumping back and forth on the spot).
1. Combine jogging with quick sprints: Run for 20 seconds, increase the pace for 20 seconds, walk for 20 seconds – athletic sprints appeal to the entire leg and bottom muscles. Repeat 5 times.
2. Extension jump from the deep squat: Stand with your feet hip-width apart, then go into a deep squat and stretch your arms backwards (knees bent at a 90-degree angle). Get powerful momentum with your arms and jump as high as possible. 3 sets of 15 repetitions. Take a 1-minute break between sets and walk around.
3. Lunge in jumping alternation: Go into a long lunge (front knee at a 90-degree angle, rear knee just above the floor), upper body upright. Change legs while jumping. Jump back and forth for 1 minute at a time, pause for 1 minute. 3 sentences.
4. Cross back squats: Cross your left leg behind your right, tap and bend your knees until your left knee is just short of the floor. Stand up again and lift your leg to the left at an angle, keeping your balance briefly. 90 seconds per leg.
Heavy, but worth it: Because after just two weeks you will see completely new aspects of your muscles: “After a short time you can really feel that your bottom is getting tighter,” promises “SIT” inventor Marco Santoro. And those who support muscle building through nutrition accelerate the success of training even more.
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Eat better: the top five tips for toning muscles
1. Go for protein! It provides the energy for building muscles and is found in foods such as lentils, soy, dairy products, eggs and algae. Wakame algae in particular (as a salad or in sushi) are real protein limbs.
2. Pepper and chilli are the better salt! While salt binds water and thus promotes water retention, which is partly responsible for the formation of dents, hot spices such as chilli and pepper stimulate the metabolism and thereby support muscle building.
3. An apple per day … An apple a day not only keeps you healthy, but also dents-free. This is due to the fiber pectin, which stimulates the digestion of fats in particular.
4. Reduce sugar if possible. Yes, this tip is annoying, but it also brings a lot if you heed it, after all, sugar disrupts the cell metabolism and reduces or even inhibits muscle building. Reducing doesn’t mean doing without completely. But it helps, for example, to simply drink pure water instead of spritzer. Or just include one candy day a week.
5. Sour makes you fun and smooth. A squirt of lemon in the water, on the fish fillet or on the fruit salad stimulates the release of the so-called activity hormone – and this is also a metabolism accelerator.
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The nourishing icing on the cake for a firming workout
It’s a shame, but it’s unfortunately true: Those who only use cream and otherwise give the couch diva shouldn’t expect a lot of effect from firming beauty products. However, those who strengthen and additionally cream, certainly support their connective tissue. For example, a good post-exercise routine could start with a classic: Alternating hot and cold showers and then using the massage glove to massage the legs from bottom to top in circular movements. This perfuses the connective tissue and the legs are optimally prepared for subsequent care.
Firming body oils are best applied to wet skin and, like all anti-cellulite products, ideally work them in in small circles from the ankle upwards; many companies already provide small massage instructions.
By the way, is a popular active ingredient caffeine, Most creams contain two to five percent – it is supposed to stimulate the blood circulation and thus break down the tissue congestion responsible for the dents.
Even more tips for each body region: Do you want to lose weight on your stomach? These exercises will help you! Lose weight with yoga – fatburn the gentle way. Also: 3 exercises with which you can get rid of your love handles.