Exercises for tightening the muscles of the face at home: for the oval, for wrinkles, from the double chin, from sagging cheeks and cheekbones

Slender girls in the fight against chubby cheeks will be helped by gymnastics, massage, a course of masks. Refined makeup, chic hairstyle focus on the merits.

Reasons for rounding cheeks

Round cheeks look beautiful on babies, but for girls, women and also men they are a problem.

To lose weight in the cheeks, you need to identify the main reasons for the appearance:

  • The structure of the skull - the physiological cause is difficult to correct. To do this, you can turn to a plastic surgeon. The method is expensive, dangerous and painful. The doctor will not give guarantees that after the operation, the shape of the face will become ideal. The second option is to accept the flaws, try to fix it with makeup.
  • Extra pounds. The face is one of the first organs on which fat deposits form. Improper diet is the cause of cheeks rounding. To lose weight quickly, you must definitely go in for sports, eat right.
  • Puffiness. The liquid drunk at night can provoke swelling under the eyes, cheeks. Kidney disease can also cause excessive facial swelling.
  • Lack of water. Insufficiency of the daily intake of liquid drunk provokes the body to store water for future use. Treasures are deposited on the face.
  • Age. Changes in the shape of the face can be a consequence of the flabbiness of muscle tissue. The problem is relevant for young girls, mature women.
  • Lack of vitamins. Lack of vitamins A, B, C, microelements: calcium, phosphorus, iron leads to skin problems, reduces the results of weight loss. It is necessary to take vitamin complexes, eat foods rich in calcium.
  • Inadequate facial care. Cosmetic procedures open pores, stimulate blood circulation, and help lose weight in the cheeks. Additionally, you should visit saunas, baths.
  • Excess salt. Salt prevents the removal of excess fluid from the body, provokes congestion. To lose weight in your cheeks, do not use more than 2-3 grams of salt per day.
  • Drinking alcohol. Alcohol will provoke swelling. Being a high-calorie drink, alcohol slows down the process of losing weight.

How to remove cheeks with a face diet?

Chubby cheeks visually give 3-4 kg of weight. You can eliminate the problem by following a diet. If you lose weight dramatically, sagging skin, wrinkles, acne will appear. It is necessary to introduce a new menu gradually, reducing the amount of carbohydrates and fats.

Also, to make your cheeks sink, you should:

Must-have foods for every day:

  • Vegetables, fresh herbs, carrots.
  • Fruits, berries. Oranges, tangerines contribute to the smoothness of the skin, firmness, elasticity.
  • Cereals, bran, cereals.
  • Dried fruits, nuts.
  • Only whole grain bran bread.
  • Legumes: beans, lentils.
  • Seafood, non-fatty fish.
  • Fillet of chicken, turkey.
  • Heart, liver.
  • Honey.
  • Fermented milk products: homemade yogurt, kefir.
  • Eggs.
  • Freshly squeezed juices, fruit drinks.
  • Green tea.
  • Herbal decoctions.
  • Chicory.

Eating the right foods will help you lose 2-3 pounds a week. The first results will be visible in the thighs, abdomen.

Sample menu for the day in the table:

Meal Menu Breakfast Oatmeal with milk, toast with cheese, green tea, honey. orekus Low-fat cottage cheese, dried fruits, nuts. trouble Vegetable soup, baked fish, salad of cucumbers, tomatoes, cabbage. Strawberry, banana. boiled chicken, buckwheat porridge, chicory. and 60 minutes before bedtime Homemade yogurt.

Of course, in addition to walking, you can (and should) use calories in many other ways, which we will also discuss in our article. And by the way, these are often very interesting, exciting and even enjoyable ways.

Let's start by walking

Well, or running, which is basically the same thing. So how much do you have to walk (or run) to burn 500 calories?

This is where elementary arithmetic comes into play. More time spent running or more mileage walking - more calories burned. Of course, this does not mean that you need to run until you drop or walk from Arkhangelsk to Moscow. Everything should be done wisely.

Exercise that burns calories in minutes

This workout burns calories like no other. Results are seen over several days of regular brisk running. You can run outside or buy a treadmill for your home if possible.

For half an hour, you need to run at a speed of 13 km per hour, stopping several times for half a minute to catch your breath. After such physical activity, about 500 calories disappear. Increased sweating also helps to improve your health.

This is where you use your own weight to resist gravity. To burn out calories, you will have to do push-ups, squats, and lunges forward or backward. For a quick result, you need to alternate exercises for 30 minutes.

Then you have a full workout that will speed up your metabolism and burn almost 500 calories. But such exercise leads to an increase in heart rate and heart rate, so it may not be suitable for beginners.

Physical activity with weights, aimed at working out various muscles in the body, also leads to weight loss. Strength training is an intense form of exercise that burns a lot of calories when done with minimal breaks of 30 seconds.

The pool is excellent at burning energy and increasing your stamina level. It is also a good option for those who are unable to lift weight due to back or knee problems. Active swimming for half an hour will save you 500 calories, but rest time should be minimal.

Twine Stretching

I propose to consider several groups of effective poses - from the simplest to the most difficult.

Cold Stretching for Beginners

Seize the moment and write it down. The three exercises below are great - oh well, just great! - a way to stretch with quality without much effort, warm-up and suffering. Rest assured, they really work.

These exercises are allowed to be performed as many times a day, daily and as long as you want. They seem trivial, but they teach muscle fibers not to be afraid and not to contract with each pull. Think about them while watching a movie, reading a book, talking on the phone ... Taking such positions regularly, even inflexible people can stretch out without being noticed.

Daily Exercise

Warm up before doing these exercises. Even an adult finds literally 15-20 minutes a day enough to make the longed-for dream of twine closer.

Crease (hamstring sprain). Sitting on the floor, bring your knees to your chest and grasp your feet with your hands. Firmly pressing your stomach and chest to your legs, slowly begin to ride with your feet forward. At some point, you will feel that you can no longer hold your chest at your knees - that's all, for today this is your limit. Now you have to endure the pain a little - try to smoothly, not abruptly, alternately straighten the right and then the left leg. Butterfly with a secret (opening of the hip joints). By the way, this exercise is ideal for pregnant women, in the absence of contraindications. The starting position is the same, but now we spread our knees to the sides. The back is straight, the flippers are glued together, we are sitting. Then, with the elbow, we press the knee of the right leg to the floor, and with the palm of the other hand we take the second knee to the side. We repeat the exercise on the left leg. Sagging (improving the flexibility of the lumbar spine). Find a high-backed dresser or chair in your home. Place your hands on it and tilt your body parallel to the floor. Hang on your arms and legs in this position and gradually bend to the floor, leaving your hands on the support

It is very important to bend in the lower back and reach with the chest towards the legs.

You can find a couple more interesting exercises in the video below. They will all prepare the main muscles for work. Now, finally, step by step, we will begin to "creep" into twines.

Longitudinal split

Many are interested in which twine is easier to sit on. Usually, the longitudinal is given faster - we will start with it. Do not rush to disperse immediately, first perform several attacks.

After repeating the complex with your left foot, you can gently disperse. Make sure that your shoulders and hips are facing straight ahead, and the knee of your back leg is on the floor.

We use cookies
We Use Cookies to Ensure That We Give You The Best Experience on Our Website. By Using The Website You Agree to Our Use of Cookies.