Beautiful hips and firm buttocks are every woman's dream. Many people often think about how to pump up the buttocks at home. Each body is unique and individual, and not all have ideal forms. Someone has a flat butt, but the little ones are thin, others have everything radically the other way around - the lateral muscles are highly developed, and the excess weight in the lower area interferes with emphasizing the figure.
To achieve results in the shortest possible time, you need to choose an effective training program, delve into exercises that allow you to act specifically on the "fifth point" and at the same time not pump your legs, hone your technique, understand what you need to eat, etc. Only an integrated approach will provide visible result, and will make you smile when looking in the mirror. Content
Features of the training What to eat Timing and results With and without weight What to include in the training
Features of the training Any training that allows you to well increase the buttocks require systematicity. While studying at home, it is important not to give up the whole venture after 3-5 days, succumbing to your laziness or fatigue. That is why motivation is an important condition for training. Define a goal for yourself, the reason why you want to change your body for the better. Someone wants to please a guy, someone wants to wear a sexy dress that has been hanging in the closet for more than one month.
Enlist the support of loved ones, find like-minded people among relatives, colleagues, friends. Photos before and after training will be a powerful stimulus. Take a picture before the first session, and then repeat the ritual every month. The difference in the photographs will inspire you to work even more intense and diligent. Never say "I can't", set yourself up in a positive way.
What to eat The most important part of a successful training is proper nutrition. It is not necessary to go on a strict diet and limit yourself in everything, it is enough to adhere to the rules of the PP and learn to count the calories consumed. For this, there are special tables where KBZhU products are indicated. If your bottom and sides are quite bulky, protein and fiber should be dominant in your diet. When the buttocks are large, they need drying.
lean meat; fish; fermented milk products with a minimum percentage of fat; eggs; more vegetables.
An equally exciting question for girls is how to eat if they are flat? Here the menu will be slightly different. The diet should be based on carbohydrates, but not simple, but complex. Porridge, durum pasta, whole grain bread, vegetables and fruits - that's what ladies who want to build round gluteus muscles should eat every day.
A prerequisite for both categories of girls is compliance with the drinking regime. You need to drink a lot, the daily rate is 2 liters of liquid. Be sure to eat fractionally. There should be at least 5-6 meals per day, but in small portions. Never go hungry. The rule of not eating after six has long been outdated. The last meal should be 3 hours before bedtime.
Timing and results Most girls want to achieve noticeable changes quickly, not fully understanding how long it takes to practice to see the result. If you are tormented by the question of whether it is possible to pump up your ass like a nut in a month or a week, then you should understand that everything is purely individual. Someone's muscles react immediately to the load, others need more time.
Do not get hung up on the question of how long it takes to make the "fifth point" elastic and sexy, is it possible to achieve results in 7, 10, 15 days. The urge to get things done quickly is your enemy. Fast doesn't mean good.
It is difficult to say how many days it takes to see the first results, but the minimum complex is designed for 30 days.Repeat the course for several months, supplement it, complicate it, and the result will not be long in coming.
With and without weight Before delving into what kind of exercises you can pump up your buttocks, you need to figure out whether you should work with weights or without them. The answer depends on the structure of the body and the characteristics of the given muscle group.
If your goal is to gain muscle mass and give it a beautiful shape, then the most effective option is to train with dumbbells, barbells, kettlebells. With what weight it is better to work out, the one who trains should determine. Choose the most suitable solution for yourself, focusing on your feelings. When exercising with weights, you need to perform 4-5 sets of 5-8 repetitions. You should train 2-3 times a week.
When the ass is very large, and it is necessary to reduce the amount of body fat on it, then you should train without weight. The emphasis should be on cardio and fat burning exercises. We focus on daily training. The number of approaches in this case increases to 5-6, and repetitions up to 15-20 times.
Regardless of the style and nature of the training, when swinging the bottom, do not forget about the top. The top should be in proportion to the bottom. Saggy arms will ruin the overall impression of a beautiful butt and a slender hip line.
What to include in your workout Beginning to exercise, be sure to warm up. It is important to pre-warm up the joints and ligaments, to prepare the muscle fibers for work. This will eliminate the risk of injury and damage. Put on comfortable clothes, play some rhythmic music, and start your workout. The best way to give your fifth point the perfect shape is:
Squats. This is one of the most potent gluteal exercises and is a staple in fitness, gymnastics, and strength sports. At the same time, legs, abs, back are included in the work. At the same time, it is important to squat correctly in order to give the necessary load on the muscles of the priests, without pumping up the quadriceps.
The technique for performing the exercise is simple - stand straight, legs apart at a distance of 40-50 cm, hands folded in front of you or hold dumbbells. You need to squat smoothly, pulling the pelvis back, the back at this time remains straight. When the thighs become parallel to the floor surface, we return to the PI. The lower the squat, the more the glutes are involved. There are many variations of the exercise (sumo, narrow stance, jump, pistol) that can be practiced after mastering the classical technique. You can't do without squats, shaking your ass.
Glute bridge. Do the exercise while lying down. Lie on your back, bend your legs and place your feet as close to the bottom as possible. The arms are extended along the body. Lift your buttocks off the floor and lift them as high as possible. Knees, pelvis, abdomen - all this should be in one line. At the top point, we fix the position for 5-10 seconds and return to the PI. The exercise must be done in three sets of 10, 12 and 15 times. Lunges. They help to pump up the ass as much as squats. It is necessary to stand upright, take a step forward and sit down so that the angle at the knee is 90 degrees. The back is straight, the knee of the leg laid back, looks at the floor. After counting to 5, return to the starting position. Lunges with weights are especially effective.
Watch the video from YouTube, in which Katya Usmanova shows backward lunges:
Raising the hips. Get on all fours, with your hands focus on your forearms. Take one leg back and up until the thigh is parallel to the floor. Then go back. You need to perform the exercise for 30 seconds on each leg.
Swing back and to the side. This exercise can be done in any setting. It is necessary to find support, grab it with your hands and swing to the side, while keeping your back straight. Legs backward are no less effective.
Walking on the buttocks. The exercise should be done while sitting. Sit on the floor, stretch your legs in front of you, fold your arms into the lock.Begin to move, pushing the left and right thighs forward, squeezing and unclenching the buttocks. If it doesn't work right away, don't be discouraged. Success will come, the main thing is not to stop practicing.
Often, girls and men are interested in whether running and cycling helps to tighten the gluteal muscles. The answer will be yes, but these types of loads are auxiliary and restorative, and not targeted. Additionally, you can use the muscles of the priests if you climb the stairs every day, rather than using the elevator. Anyone can pump up a Brazilian ass. Reviews indicate that you just need to set a clear goal, revise the diet and start systematically playing sports. Be confident in yourself and your strengths, work hard and take your time, this is the secret of success. Article rating: (Votes: 0)