/ / How to pump up the buttocks - a few exercises for home use

How to pump up the buttocks - several exercises for home use

The female figure by definition cannot but bethe center of male attention - and always, in all circumstances, it must be at the height and above all praise. Strong buttocks, toned round ass and slender hips without the slightest signs of cellulite - that's what every woman aspires to. To achieve this is very difficult, because not every woman knows how to pump her buttocks correctly, without harming the whole figure.

But if she has such knowledge - pantsany cut, slinky skirts and dresses, elegant panties, bikini, not to mention a bathing suit, will look just perfect. So how to achieve this result and pump up the hips and buttocks quickly and efficiently enough? Experts advise to regularly engage in sports, with which you can not only create a beautiful slim and fit figure, but also to remove those extra pounds, improve your health and mood.

Professional coaches have long beenA specific set of exercises has been developed, which meets all the above definitions and helps to achieve the ideal form in a short time - if you do not know how to pump up the buttocks, you should start with it. Moreover, it should be remembered that the gluteal and femoral muscles very quickly get used to the loads and are actively amenable to training, so the result will not take long to wait, exceeding all expectations.

Interestingly, a similar set of exercisescan be included in any course of training - with the correction of various parts of the figure for the buttocks and thighs, a couple of tricks are sure to hope. In addition, for such training does not have to worry about extras - enough gymnastic mat, and sometimes you can do without it, using any non-slip surface.

So, for those who do not know how to pump up the buttocks, we can recommend the following exercises:

- lie down on the floor, spread your arms to the sides and firmlypress their palms to the floor. Legs should bend at the knees, firmly rest. It is very important to ensure that the feet are fully pressed to the surface. The exercise is performed simply - it is necessary to slowly raise the lower back, gradually bending the knees and bending over the floor as high as possible. At the top point you need to linger for a few seconds, after which you also slowly return to the starting position;

- to pump up the buttocks for a week or evenfaster, you should train with additional weight: putting a barbell on your shoulders or taking dumbbells in your hands. Starting position: standing, legs apart so wide that you can do a deep squat. The barbell is needed not only to make the squat more difficult and put pressure on the right muscle groups, but also to maintain proper posture during the session. So, holding the load, you should sit down deeply, trying to keep the hips in contact with the calves, and the heels - with the buttocks. Work when performing this exercise should be done with the feet, not with the back of the shoulders or the buttocks themselves;

- the following reception can be performed no moreonce a week, because the load created on the femoral and gluteal muscles is very large, and for a long time all these muscles will be very sore. However, for those who want to know how to pump up the buttocks, give them shape and elasticity, this exercise is necessary. Starting position: on the shoulders or in the hands of the load, and one leg is set forward so that the knee bent forward at an angle of 900 when the lunge lasted forward. Lose it slowly and carefully so as not to harm the tendons. It is also not necessary to overstrain - only 5 attacks for each leg are enough. To start, you can choose the minimum load, gradually increasing it if necessary.