How to pump up the buttocks for a week?

To answer the question of how to pump up the buttocks for a week, first of all, you need to critically look at your figure. For such a period, only trained girls can pull up the ass. They keep an eye on their forms and for any reason make a long break in training. To do this, they will need increased loads in the gym with dumbbells, barbells, special simulators or an expander. Daily one and a half hour sessions for seven days will really bring the buttocks into the right shape.

How to pump up the buttocks for a week to untrained women? During this period - almost nothing. For the natural growth of muscles with a dynamic load, considerable time is required. After all, after the first intensive training, the muscles will ache for 3 to 4 days, it will be impossible to perform physical movements fully. The maximum that can be done for such a period is to draw up a schedule for physical education and adhere to its fulfillment. If a training plan is drawn up, there will never be confusion, what exercises need to be performed today, and which ones - tomorrow. In three weeks, the first results will be evident.

If the girl (woman) is overweight, then the question of how to pump up the buttocks for a week, can not sound at all. In such a situation, you first need to radically change the power system, get adjusted psychologically to the coming changes and, clenching your teeth, start physical exercises that can be debilitating.

The first lift of the buttocks usually begins to appear after three to four weeks of systematic exercises. And the final result is a rounded shape without any hint of cellulite.

To achieve the goal, one condition should be followed - each exercise should be performed in a three (!) Approach. This is done as follows. Each exercise is done to the last bit. After a short break, the second approach ends with a couple of moves earlier, and the third approach is even less. Gradually, the load should be reduced to six or eight approaches.

How to pump up the buttocks for a week? An approximate set of exercises is given below:

1. Squats. To perform 10 - 15 sit-ups, the legs are arranged so that deep and smooth squats can be made. During the movement, the back should be kept exactly, the hips should be connected with the calves, and the buttocks - with the heels. Over time, the load increases with dumbbells or neck bar for the bar on the shoulders.

2. Bridge. Lying on the floor and bending your knees, you need to tighten the heels to the buttocks, hands to pull along the body, press the palms to the floor and raise the pelvis so that the back, buttocks and hips form an even line. At the culmination point, the muscles of the buttocks and calves should be maximally strained. After a three-second delay, return to the starting position. One approach is 8 to 10 repetitions.

3. Makhi feet. To perform this exercise, you will need an ankle weights or a rubber expander, which is attached to the leg of the stool and the foot. 8 to 12 smooth swings are performed alternately with a "loaded" leg.

In addition to the general physical load, you should use a massager for the buttocks. Its special roller construction allows you to massage soft tissues and muscles in a sitting position, preventing the development of cellulite and beneficially affecting the nervous system.