The summer season has arrived, and the figure of the poor?Unhappy with the shape of its priests?How quickly pump up the buttocks?Is it possible to achieve results in the short term?This article will help you understand these issues.
Just want to assure those beauties who doubt the reality of the problem: the gluteal muscles really can be improved in a relatively short period of time.The main thing - regular exercise and work in full force, not otlynivaya.
Significant improvements can give exercises such as squats, lunges, exercises on a stationary bike.How quickly pump up the buttocks?How to do the exercises in order to achieve the desired effect in a short period?
features and secrets of training
- To solve the problem of how to quickly pump up the buttocks, you must practice regularly.But do not forget about the breaks between training days - that during the rest strengthens and grows the muscle fiber.
- If you want to increase the size of the buttocks, should be carried out exercises 3-4 sets in the ass, but not more than 8 times.If the exercise is carried out too easily, it is necessary to take the weighting.They can act as a dumbbell, special simulators.At home, you can use bottles filled with water or sand.
- If you want to quickly pump up the buttocks and reduce their volumes, it is necessary to do the exercises at least 10 reps.
- Over time, as the muscles get stronger by regular training, number of repetitions can be increased to 30-50 times.The weights to use is not necessary.
Squats
During this exercise, you need to keep your feet pressed to the floor.If your heels off the floor, you should spend more time stretching, it is desirable to carry out after each approach.Starting position - feet shoulder width apart.The arms are taken weighting (dumbbells).You should perform a deep squat, lowering hips as low as possible (exhale).At the lowest point should be delayed for a second or two, and then to perform a slow ascent up (inhale).Keep your back straight, trying not to lean forward, or will be involved not glutes.
Lunges
- solve the problem of how to quickly pump up the buttocks help lunges.If necessary, you should pick up weights.Make a big step forward and remain in this position.Then exhale necessary to bend the leg, trying to touch the floor with his knee, and then you can return to the original position.After completing the required number of repetitions (see. "The features and secrets of training") to change the pace.
- Similarly, attacks are carried out to the sides.First you need to take a deep lunge to the right with a delay at the lowest point on a second or two.Then, after returning to the original position, perform a similar attack on the left.
- If necessary, quickly reduce the volume of the gluteal muscles, you need to deal with on a daily basis for at least half an hour.
bikes
significantly strengthen the buttocks help regular exercise on a stationary bike.In addition to improving forms such exercises help to strengthen the heart muscle.
And let your figure is perfection itself!
