Learn how to pump the priest correctly

In order for your body to look beautiful, it is important to maintain it in good physical condition through regular physical exercises. Some girls are asking today the question of how to pump the ass. It is still necessary to be able to correctly perform certain exercises. About how and what you need to do to achieve a good result, will be described below.

How to pump the ass correctly using squats?

Surely everyone has heard that to get round and elastic buttocks you need to do as many squats as possible. With this you can not argue: this exercise will really make your ass fit. However, it affects not only the gluteal muscles, but also the muscles of the calves and thighs. Therefore, if you do not want your legs to become embossed like a beginner bodybuilder, you should follow some rules.

So how to pump the ass correctly? First of all, remember that the legs should be as wide as possible, at least wider than the shoulders. Therefore, to perform the exercise, it is better to wear running shoes, even if you are at home (rubber will prevent the foot from slipping). Next: the back should be kept straight. In this case, the buttocks themselves should be as far back as possible. To begin with, you can practice exercising sit-ups on a chair. Fitness instructors note that they can be either deep or not. In order to achieve the best possible result, it is better to use weighting agents. Begin the execution of the exercise should be from three approaches 20 times, gradually increasing to 60 times.

How to effectively pump the ass?

It is necessary to understand that it is impossible to make your buttocks by ideal squats alone. And if you can, then the effect will have to wait a very long time. And so you should take on some more great exercises.

One of them are legs. Stand up against the wall, rest against it with your hands and, standing on your left foot, start the right back up. After 15-20 rises - to the right. In this case, you need to point your socks at yourself, and strain the buttocks. Then change your legs in places and repeat the exercise.

Similarly, you can do it lying on your side. Lift your leg up or back 20 times.

Being interested in how to pump up the pope correctly, take on weapons of so-called attacks. First you need to stand up straight, and put your hands on your belt. Then make your right foot a wide step forward and take a deep squat. Return to the starting position, and then repeat the attack again. In total, they need to do a minimum of 20 with each leg. At the same time it is useful to spring, being in the squat position.

A few words need to be said about nutrition. If you dream of tight buttocks without cellulite, some exercises can not do. It is necessary to remember the diet: use the sweet cut to a minimum or stop altogether, carbohydrates in your diet should be complex (cereals), try to replace animal fats with vegetable, and use protein from chicken meat, cottage cheese and eggs.

Many people want to know how to pump the ass in a week. Alas, with the help of exercises alone, and in such a short time it is impossible to achieve this. Only prolonged constant training and proper nutrition are able to give you a beautiful and smart body.