If your goal - the creation of a beautiful figure, the diet does not help.The only solution in this situation is the right sport load.
Just because a beautiful body has become a trend today, many wondered how to crouch for the buttocks or learn to run.
Proper nutrition for a beautiful figure
saying that the diet does not help you to get the cherished form, not meaning that you can have, "horrible."Remember that beautiful body - a combination of athletic exercises and nutrition.Therefore, you can get superrezultat, combining the principles of special nutritional and squats for the buttocks.Reviews indicate that such a strike most destructive acts of fat deposits and cellulite.What you need to eat in order to become chiseled waistline and buttocks - elastic?The basis of the power to be a protein, animal and vegetable fats, carbohydrates right.Eat chicken, red meat, fish, eggs, vegetables and fruits.Avoid sweets and flour products, keep counting calories eaten per day.And, of course, sports!
Opa - beautiful ass!
What is the most attractive in the female figure?
Both men and women unanimously agreed that most attract the eye beautiful buttocks.However, despite the widespread belief that it is a gift of nature, we hasten to reassure you - a nice ass you can "sculpt" their own through proper training (and nutrition, as you already understood from the above).
As part of a complex of the most proper training and where they take place?
for beautiful booty - in the gym?
now there was the mass fitness facilities, which are literally promise to do wonders for your figure.
However, if you think you need to pay for this knowledge, you are wrong.After all, to learn how to squat, to pump up the buttocks, it is not necessary to hire a coach.Even the most modern and "advanced" set of exercises based on simple movements that are available to perform at home.Therefore, performing squats to the buttocks at home, you can get the ass worse than you were promised a fitness trainer from fashionable gym.
to schedule workouts
So you've decided to take themselves and transform their appearance.First of all, you need to schedule classes.It does not matter whether you do in the gym or at home, you will have enough three or four workouts per week lasting an hour and a half.If you engage in more, then your body will not have time to recover.Instead of raising the vitality and energy of the tide you will feel fatigue, depression, and increased hunger.
If it takes less, the effect may not even give the right to do the exercises and squats for the buttocks.
Feedback from those who have successfully "made" figures, I recommend to choose a week, three days, you'll be doing.
Technique - first and foremost!
So, time and duration of the training specified.What do you do in training to achieve a supple and beautiful priests?
Squats for the buttocks girls are not open to the world of fitness.It is known that squatting is one of the so-called "core" exercises that are included in the program of weightlifting and powerlifting.Doing regular squats regularly, you can make beautiful ass and legs as soon as possible.And no other exercise (aerobic, for example), cream and diet will not make the body more beautiful and desirable than the technically correct exercise.
«Rules" proper squat
If you're wondering how to squat, to pump up the buttocks, first of all, take the "adopted" the following rules:
- During the exercise, do not release your heels off the floor.
- not "play" back.At the time of your back squat should be perfectly straight, not arched, otherwise avoid injury.
- Do not rush!Squat thoughtfully and slowly, it does not matter whether you are doing the exercise with or without weights.
- When you squat, do not lower your buttocks below the knees.
- At the time of the squat carefully watch your knees - they must not go beyond the line of socks.
- No need to hold your breath at the time of exercise, breathing evenly.
- Strain the abdominal muscles.
Now that you are familiar with the safety precautions, you can proceed to perform the technique.
How to squat to pump his legs and buttocks
Fortunately, the exercises to create more sculpted buttocks, and there is no need to continually and monotonously perform the same movement.You can also vary the squats using weights - neck, dumbbells or pancakes.
How to squat to pump all the leg muscles, not just your buttocks?To do this, there are the classic sit-ups.Take the starting position - Stand up straight, feet on the width arrange pelvis, arms hanging loosely along the body.Squat slowly, taking his hips back and bending your knees until then, until a right angle.Remember the safety rules!These are the squat powerlifting used when the athlete squats with a barbell.
How to crouch for the buttocks?To do this, we use the squatting "plie".By the way, this exercise is effective not only for the gluteus, but also for the inner thigh and quadriceps.Starting position: stand with your feet shoulder-width apart, toes out, expand, and place your hands on the belt.Running "plie" in the same way as conventional squat.To complicate the task, you can pick up the dumbbells and keep them in front of him at the time of squats.
Another exercise that uses the same muscles - a squatting "with a narrow formulation of the stop."As you have seen already from the title, in order to perform a squat, in the initial position you have to keep the feet together, hands should be omitted along the body.
Squatting "nod" - is another answer to the question of how to squat, to pump up the ass.All have a view of how satisfied nod.Be straight, one foot in front and the other behind the toe.Squat slowly, bending your knees and keeping the weight on the front foot while the back heel does not touch the floor.
Exercises for "advanced level»
squat on one leg "gun."This exercise certainly many remember from the course of school physical education, and if not, let us recall.For the exercise you need a chair on the back which you will rely.Stand on one leg, the second raise in front of you.During the exercise, bend the supporting leg to a right angle, and the second keep straight ahead.
A similar exercise - on one leg "swallow".With one hand, you have to hold on to the chair.Stand on one leg, the other retracted.At the time of the squat or bend the leg at the knee, and the other is retracted, while tilting the body forward.
squat jumps - legs apart at shoulder width.Take the classic sit-ups, and when the legs bent to a right angle, jumps up and starts doing squats.
Squatting steps - Keep the feet together, step foot in the side and follow the squat to a right angle between the knee and foot.Return to starting position and do a step in the opposite direction.
Now you know how to squat and buttocks can try each of these exercises on their own.
How to combine exercise
maximum effective you will be able to do, if you combine all kinds of squats with aerobic exercise.Always start with a warm-up exercise.A set of exercises end the hitch.
Whether to use weights?You decide, but do not think that picking up a dumbbell or bodibar you pump up themselves huge muscles in the legs.Only by using a drug in the form of sports supplements, you have a chance to make the muscles of unprecedented dimensions.Without steroids extra weight maximizes your costs and allow work on the beauty of the buttocks more efficiently.
Holding hands during squats?If you are doing without additional weights, then place them at the waist, lower along the trunk or hook the palm of the castle and keep ahead.But an added plus in your training will use a weighting agent.As you know, it does not hurt you in the construction of the body, but only help.If you are in the gym, then get your hands stamped near the squat rack.At home, the same conditions can pick up a dumbbell or kettlebell if you have it.If you do not want to spend money on sports equipment, you can do it with your hands, just by typing in a plastic bottle of water, and using as a weighting agent.
Now, knowing how to squat to the buttocks, you can dazzle of his priests sexiest butt!
