The canons of beauty of the beautiful half of humanity change throughout the entire existence of humanity. Now healthy sporty appearance, rounded inflated forms and elastic buttocks are in fashion.
The standard of beauty of the female body is a seductive fitness model. Many girls strive to make their body beautiful, sporty and, at the same time, feminine.
Beautiful buttocks, elastic, voluminous, but without excess fat - the dream of most beauties. To reach the cherished goal is not difficult, it is enough to choose effective exercises and regularly perform them. To do this, you can not go to the gym, you can do at home.
Features of training to increase the buttocks
Buttocks are a problem area of our body, because they are often stationary. Most often, problems with pumping muscles on the buttocks occur in girls, but it is useful to perform the exercises and a strong half.
Training the buttocks should be done through the selection of a set of exercises that are designed to work out the surfaces of the thighs and gluteus muscles.
Those who have decided to do their figure and form a beautiful muscular relief of this area, it is necessary to make a training complex that will allow to work out this particular part of the body.
The complex of training for the gluteal muscles should be as follows:
- warm up In this case, it is very important, because when performing the training complex the joints are involved intensively and without warming up can be injured. To improve blood circulation, work well with the press;
- frequency of training. Training the gluteal region in girls to a certain extent contributes to muscle hypertrophy. For this reason, too frequent trainings will result in the protein mass not being able to recover quickly. This is fraught with overtraining and a decrease in muscle tissue. These complexes are optimally carried out twice a week. For those seriously engaged in sports, you can add another lesson;
- exercises. If the complex is formed independently, then the best option would be the choice of basic exercises, as well as the addition of several isolating ones. Base increases the volume, and insulating adjust the shape;
- nutrition. Following this complex implies a different diet of men and girls. Men first build muscle mass, and then it is "dried." Girls are not recommended to carry out the process of mass accumulation, they just need to adhere to a systematic diet.
It should be noted that in order to achieve a result, women need to exert more effort; it is enough for men to include one or two exercises daily in order to keep fit.
How to pump up the buttocks with the right combination of healthy food and strength exercises
If the goal is to make your own buttocks attractive, you should start with the organization of nutrition. The daily menu should contain products that include high-quality protein. Without it, muscle mass will not increase. Excellent protein suppliers are:
- chicken meat, turkey and beef;
- eggs (along with chicken quails are perfect);
- any fish;
- dairy and dairy products;
- bean products (for example, soybeans and beans).
Suppliers of fats, necessary for the formation of the attractiveness of the buttock area are products such as nuts, fish oil, fish, red varieties, sesame and sunflower seeds. These products are able to give the body the necessary lipids.
The body should receive carbohydrates from cereals - these are muesli, flakes and whole-grain cereals.
In addition to nutrition, attention should be paid to strength exercises that are done regularly. Moreover, the load should be strengthened gradually. At the first stage, the training complex can include as few as 4-5 exercises. Then gradually their number increases.
The complex of effective exercises for elastic buttocks at home
Training for the formation of the elasticity of the buttocks can be carried out at home. The proposed basic set of exercises can even master a beginner.
- Squats. This is the easiest and most accessible exercise. The main position - legs shoulder width, feet - parallel. Squat from the main position, deeply, so that the buttocks touched heels. The pace of execution is slow. In no time squats feet do not tear off from the floor. To improve efficiency, you can use dumbbells in the classroom. Heels in no way be torn off from the floor surface. Beginners can be recommended to perform squats not all the way, gradually, from class to class, increasing the depth of landing. It is necessary to perform at least 10 times in 2-4 approaches;
- Plie (wide squats). Feet should be pointed nose to the outside. The distance between the feet is wider than the shoulders. When doing the exercise, the back is kept straight, which allows you to keep the torso in tension. Dumbbells can be used to enhance the effect. On the inhale perform shallow squats so that the knees are in line with the heels. It should be controlled so that the knees do not hang over the toes. The loin should not bend too much. Perform at least 15 times 2-4 approaches;
- Swing feet. The main position is the prone position. The arms are pulled forward and bent in the elbows, joining the hands under the chin. The chin should rest on the hands. Legs raise up alternately up to the stop. The muscles of the buttocks and legs are strained. Exercise is performed 10 times each leg. Make 3 sets. The foot should not touch the floor. Greater effect can be achieved by using foot weights;
- Reverse bar. To perform the exercise, you must sit on the floor. Legs pull forward. Hands plant behind his back, slightly retract. Relying on the arms and heels, they lift the body so that the body straightens in one line. The pose is fixed for a few seconds, then returned to its original position. Perform 20 times in 2 sets;
- Walking on the wall. The main position - lying on his back near the wall. Legs need to lift and rest them on the wall. Knees bend at right angles. From this position we begin to walk up the wall, then back. When "walking" the top should be stepped up to such a height that the buttocks rise above the floor surface. Make 2 sets of 10-15 times;
- Walking on the floor. The main position is sitting on the floor. Hands lean back. Buttocks should be pressed to the floor very tightly. We begin to move forward, not lifting his legs and thigh from the floor. You need to walk back and forth for at least 2 minutes. This exercise can be done every day;
- Move down. Main position - standing on all fours, straightening his back. From this position, raise the leg and fix it so that it is in line with the back. The pose is fixed for 10-15 seconds, then the leg is tightened to the chest, again fixed at the same. Perform 2 sets of 10-15 times;
- Raising the legs at the chair. Rising by the chair, rest their palms on the seat. The legs are alternately raised so that it is bent at the knee to level the back and hips. Perform 10 times. The number of approaches 2 for each leg;
- Squatting near the wall. The main position is to stand at a distance of half a meter from the wall and lean on it with your back. You need to feel that the blades are pressed against the surface of the wall tightly. Without taking your back from the wall, slide down so that the bend angle of your knees is 90 degrees. Perform 3 sets of 10 times;
- Using the ball. To do this, you need a chair with a back and an ordinary rubber ball. The main position is sitting on a chair with knees bent at a right angle. The ball is placed between the knees, the muscles of the buttocks and knees tighten. In this state, hold them for half a minute, then relax for the same time. Perform 2 sets of 15-20 times;
- With dumbbells. Dumbbells are taken in hand and stand in the main position - straight. A “swallow” is made from this position: the body leans forward, one leg rises up from behind upwards in a straight line with the back. Hands with dumbbells - to the sides. The position is fixed for 10 seconds, then the arms and leg return to the starting position. Perform 2 sets of 15 times.
The most popular isolating exercise is the bridge. When performed, the biceps of the thigh and all the gluteal muscles are studied.
This exercise is more effective for women, because it simultaneously pumps muscle and stretches it. Trainers recommend this exercise for beginners. This complex is well suited for warming up. Subsequently, you can perform the bridge with the load.
For those who plan to attend a fitness studio, you can advise extra classes on a stationary bike and doing weight-lifting squats.
The best exercises for the Brazilian buttocks at home
The so-called "Brazilian buttocks" are resilient and elastic. It is quite possible to tighten the muscles to the standard, if it is hard to do training of the gluteus maximus muscle.
Fitness trainers claim that even in advanced cases, when there is a large layer of fat, it will take no more than 12 weeks. If a trained person begins to train, then there is a chance to get beautiful Brazilian berries in 5 weeks.
To achieve results engage in daily. When performing exercises, breathe correctly: when you relax, inhale, exhale - on effort.
Recommended:
- train every day, but not more than 10-20 minutes. Beginners start with one approach;
- a couple of hours before class, take protein foods, eat less carbohydrates, more vegetables, drink at least a couple of liters of plain water;
- after each approach, relax the muscles;
- change diet and rest, sleep fully for 8 hours, take walks to sleep.
A set of exercises to achieve the effect of the Brazilian buttocks may include the following:
- to increase blood flow and increase muscle mass will help squats, performed with the burdening (at home often use bottles filled with water);
- lunging with a foot in a jump, performed 30-50 times, you can take additional weight in your hands;
- kick your feet on all fours at least 30 times;
- bridge perform with the burden, sagging 20 times;
- exercise "crab" - sitting on the floor, with support on the arms and legs raise the torso. Do 10 times;
- "boat": lying on the stomach with arms extended along the body, swinging like a boat. Do 20 times;
- star: lying on his stomach, arms and legs are scattered at the same time and lifted. Repeat 20 times;
- tiger: in the same position, helping with palms, move along the floor. Perform at least 10 movements.
As you can see, in the home quickly succeed quite real. The main thing is systematic training.
Secrets of successful training: how to increase the effect of the exercises
The secret of success in acquiring superfetures is simple: great desire, exercise and proper nutrition.
A sedentary lifestyle with a break in training to strengthen the buttocks a couple of times a week is also a wrong choice. In addition to training for this group of muscles, you should lead an active lifestyle, this will accelerate the metabolic processes in the body.
If you can not go to the gym, then make it a rule to walk more, do not use the elevator, ride a bike.
Work on the exercise technique, the better the lessons, the better the result.
Small secrets for those who want to show beautiful buttocks:
- control your waist volume. Slim waist visually enhances the buttocks and thighs. Choose exercises to reduce the waist, choose a diet that promotes the burning of fat mass in the abdomen and sides;
- get underwear for the correction of the figure, which will emphasize the waistline and hide the fat "influxes";
- should pay attention to clothes. Pick up these outfits. Which will demonstrate the delights of your elastic buttocks and increase their volume visually. To do this, fit jeans, light trousers with a little high waist. For a light bottom, pick up dark blouses and T-shirts;
- learn to walk in the style of "cat walk". This is a walkway for catwalks. It is this gait allows you to demonstrate lovely buttocks. With this gait, the heel is obligatory, the back is straightened, and the legs when walking are put on one line. The steps are uniform. Buttocks look attractive.
So, pump up the buttocks alone is quite capable of every girl. If you decide to succeed, remember that laziness is your worst enemy.
- It is necessary to train systematically. Do not overdo it. The result will be obtained only with regular trainings;
- Proper breathing is the key to success; ignoring is the path to failure;
- Increase the load should be phased. It is necessary to begin with the basic complexes, gradually complicating;
- Keep an active lifestyle. An excellent helper in achieving the goal can be a jump rope and running, aerobics and swimming.
Only an integrated approach will make the buttocks strong, resilient and prominent.
Another set of exercises for the buttocks is in the next video.
