7 fitness exercises to anticipate the appearance of cellulite, word of the expert

Cellulite is practically irreversible, but not inevitable. Becoming aware of what it is and how it occurs allows you to introduce better lifestyle habits to anticipate its appearance or reduce it.

Cellulite, also called orange peel skin, occurs as a result of Circulation disorders that cause fat retention in certain body areas.

This produces an increase in the fatty tissue of the body, generating irregularities in the skin that form nodules and dimples in the affected areas.

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Regardless of the body, cellulite can be suffered by anyone. various studies and surveys ensure that nearly 90% of women have cellulite or are concerned about it.

The causes? Fundamentally there are two: genetics and hormonesbut an excessive calorie diet, circulation problems, sedentary lifestyle or alcohol consumption also influences.

Estrogens are to blame

It is generally related cellulite with women due to estrogen, known as female hormones. These hormones, produced in the ovaries, intervene in the distribution of body fat, defining the female silhouette, since they provide more fat and this is manifested mainly in the hips, buttocks and chest of the woman. Although they can also experience imbalances related to this hormone.

There are no magic formulas or miraculous recipes to combat cellulite. The key is to lead a non-sedentary life, eat correctly, exercise and hydrate. Experts claim that the fitness is a good ally in this situation. Through physical exercise you can improve blood circulation and burn calories, aspects that help reduce orange peel skin.

He team of coaches fitness by Club Metropolitan proposes a series of exercises suitable for working large muscle groups such as buttocks, legs and arms.

Avoid cellulite in the lower trunk

strides. Starting from a vertical position with feet together, pull one leg back far enough to allow both knees to flex to 90 degrees at the bottom of the descent, and return to the starting position. We change legs after each repetition. Do 10 repetitions per leg. You can add dumbbells or some weight element, to slightly increase the intensity.

gluteal bridge. Lie face up with knees bent, arms extended along the body and feet and hands firmly planted on the floor. Carry out a controlled movement of raising the hips, progressively raise and separate the back from the ground until only the upper part of it is supported. Carry out the route in the opposite direction trying to articulate your vertebrae throughout the execution of the exercise.

Hip thrust. This is the ultimate exercise for the glutes. You will have to use a bench to support your back, so that the entire part of the hips is free to be able to execute the movement of the exercise. In this way, the starting position will be to place ourselves face up with our backs resting on the bench only and our legs resting on the ground with our feet. You can add a weight that you will put on your pelvis, it can be a disc, a barbell or any other heavy item you have. Starting from the lowest position and with the load attached, we will raise the hips up without moving the rest of the body. What we will do is overcome the load, while we contract the gluteal area.

Burpees. Desde la postura inicial en vertical, erguida, con la vista mirando al frente y los brazos junto a los costados, nos agachamos buscando el suelo con las dos manos y cuando éstas estén apoyadas, lanzamos las dos piernas juntas hacia atrás con un pequeño salto. Mantenemos ahí la postura haciendo una diagonal con la espalda respecto al suelo, un segundo, y después volvemos a saltar para recuperar la postura inicial y, finalmente, pegar un leve salto hacia arriba.

Evitar la celulitis en los brazos

Curl de bíceps. Este ejercicio te ayudará a tonificar los brazos y reducir la celulitis de los mismos. Con la ayuda de unas mancuernas, el curl de bíceps consiste en elevar las mancuernas hacia los hombros doblando los codos.

Flexión de tríceps. Con la mancuerna en la mano, el brazo estirado por encima de la cabeza y a la altura del hombro, flexiona el brazo hacia atrás, llevando la mano y la mancuerna hacia la espalda, y vuelve a levantar el brazo hasta la posición inicial.

Push up. Tumbada boca abajo y con las palmas de las manos apoyadas en el suelo a la altura del pecho, realiza una retracción escapular. Mantén la cadera totalmente alineada con el resto del cuerpo, contrayendo ligeramente los glúteos. Realiza el movimiento despacio y de forma controlada. Para introducir mayor dificultad puedes realizar pausas durante el recorrido o realizar un cluster de series parciales en los distintos rangos del movimiento. 

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