Sports and FitnessFitness

How to pump up the buttocks to a girl, if the vacation is just around the corner

Every girl dreams to get rid of extra pounds and bring her figure to perfection. Especially this desire is strengthened before the onset of the warm season. So there is an April fitness mania in every club. However, any training is effective when they are held regularly, if they are thrown, the consequences will be appropriate.

Meanwhile, an excellent incentive for the beginning of classes will be the approach of the beach season. The main thing - after its completion do not forget about them, but to support the achieved results. Hips and buttocks are one of the most problem areas of the female body, and this is quite understandable to its physiological characteristics. About how to pump up the buttocks to the girl, described below.

Diet is not in last place

Before talking about how to pump up the buttocks to a girl, it makes sense to remind you that no matter how hardened your workouts are, you should eat right. Fat, flour and sweet - products, if not prohibited, then, at least, allowed in minimum quantities.

Summer - the time in which you need to replenish the strength of the body. The main assistants in this are vegetables and fruits. The latter, however, should also be more careful. In addition to vitamins, they are rich in carbohydrates, which are transformed into fats.

How to pump up the buttocks to a girl - a set of exercises

Ways to tighten and strengthen the muscles of the legs are many. But there are basic exercises that have been known for a long time, and the effectiveness of which no one doubts. Squats and lunges for the buttocks and thighs are your best friends. They can be performed in the hall, using special simulators, but, unfortunately, not everyone has the opportunity to visit it. The reasons may be different, but exit two: abandon yourself or fight, starting to do it yourself.

The complex of exercises for the buttocks can very well be performed at home. Of course, it is desirable to have at least a minimum of inventory, because it significantly increases the effectiveness of classes. But even in the absence of it, you can also achieve visible results. Especially important is the correctness of the tasks. Do better in front of a mirror, which in time will indicate an error.

The number of repetitions of each exercise is not indicated intentionally, since it depends on the level of individual physical training. You can start with an affordable minimum, if only it was done correctly, gradually increasing the load. All tasks must be done in batches for each leg.

Exercises performed from the vertical position

The first group - attacks (can be carried out without equipment, but additional load in the form of dumbbells, barbells or gymnastic sticks will make them more effective). It is extremely important not to stoop.

The falls forward. The leg stepping forward should not bend at the knee more than 90 degrees.

Drops in the sides. When working with dumbbells you can complicate your task. At the first step to the side it is simultaneously placed next to the foot that made it, which at the same time bends, and the body leans forward and to the side. Then the return movement is done. At the repeat exercise, the dumbbell rises from the floor in a similar movement.

The second group is squats (it can also be done using equipment used during the attacks). The back should be straight, with the preservation of the natural deflection. These exercises can be performed at different rates. Effectively add springing movements in the lower position and in it, after a pause, give a static load.

Classical deep squats. When performing the weight of the body to keep on the heels, and the pelvis maximally retreat.

Another kind of sit-ups: in the lower position the body is translated, standing on the toe, when it reaches the weight is carried over the entire foot, and the torso is lifted without lifting the heels off the floor.

Squats with widely spaced legs (toes apart). In addition to the load on the buttocks, it will work the resulting muscles of the hip.

The third group is the taps of the leg back and aside from standing position. As a support, you can use a wall. It is recommended to perform slowly, holding the foot for a few seconds in the highest position.

The fourth group is leaning forward (it is better to use at least a gymnastic stick that is placed on the shoulders and in no case should lie on the cervical vertebrae). When tilting it is important to ensure that the back remains straight, legs can be slightly bent at the knees. When performing this exercise, it is better to bend less, but with a straight back.

Exercises performed from a horizontal position

They are few, but they will complement those described above.

The first is to swing your legs up. The starting position is the body face down parallel to the floor, with the support of the hands and knees, which is important to fix in a perpendicular horizontal line position. If the level of preparation allows, it is desirable to use weighting agents for the feet.

The second is a static exercise, known as the "bridge". Support on the scapula and feet. The pelvis rises and stretches, forming a straight line with the back and muscles of the posterior surface of the thigh.

It is not necessary to perform all the exercises at once, you can break them into two complexes, increasing the number of repetitions. Knowing how to pump up the buttocks, the girl can only instill the habit of their regular execution, and then everything should turn out. The main thing is to be patient and persuade yourself to work.

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