Every girl or woman wants to be beautiful, smart ass, which will turn round to admire the man.But it is a pity that many of the fair sex do not know how to swing the ass for it to become supple and look like a nut.This article provides an effective set of exercises for the beauty of the fifth point.
gluteal muscle - a very important muscle in the body, they help to keep the balance when walking and generally held in an upright position.How to develop and increase muscle fifth point?Deep squats would be the most effective exercise in how to swing the ass.During the sit-ups need to sit down so deep and low to the back of the thighs was lying on the calves.With legs have to experiment to select the optimum setting for the most in-depth and easy squat.To begin with you need to exercise bodibarom or empty riff from the bar, as addiction and krepchaniya feet can wear small wheels.Remember that during the back squat should be as smooth, you can not bend over while lifting or lowering the down - it is fraught with a spinal injury.As soon as you take the bar up, your spine should freeze in a flat form, will only move his feet.Engage smoothly, without jerks.Perform five sets of eight repetitions.
must be remembered that deep squats are not focused on the formation of the beautiful buttocks, and to increase the fifth point.If you are satisfied with the size, but not satisfied with the form and / or elasticity, the other exercises to help fix it on the Internet are given a variety of complexes.
deep lunges with a barbell or bodibarom are also an excellent exercise for the solution of the problem, how to swing the ass.Buttocks become elastic.Doing as you can with dumbbells in hand, and with a barbell on your shoulders, but the latter is preferable.At the beginning of training, use, or empty bodibar neck from the bar.How to do the exercise?Stand with your feet shoulder width apart, step left foot forward to an angle of 90 degrees.Acute or obtuse angle can injure the knee and other joints in the foot.Slowly return to starting position by the force of the front, supporting leg.Remember that we shake our ass quite slowly, without jerks.It does five sets of 8 repetitions.If you are trained properly, the next day you feel quite a lot of pain in the buttocks, so you need to train at first only with the stamp.When the muscles get used to the stress can be put on wheels to post.Such attacks, in addition, that allow us to understand how to swing the priest, besides perfectly stretch the muscles of your thighs - the most problematic area.
third exercise, which allows to bring the look and shape of the priests to the ideal will be walking on the buttocks.Yes, no matter how ridiculous it sounded (and looked too), it is "walking on the pope" allows you to gain shapely and firm buttocks!Sit down on the floor, pull the leg forward and begin to "walk" by moving the glutes.
well trained buttock muscle exercises called "lazy."Lie on the floor on your back, lift your legs and lean them against the wall so that they form with it an angle of 90 degrees.Start slowly raise and lower the fifth point in two stages - first for double lift it up, then just lower (down, down).You can still get on all fours and slowly lift one foot by one heel up (the angle of 90, thigh parallel to the floor, and the shin vertically).This exercise is also good trained buttock and thigh muscles.
So, now you know how to increase your ass quickly.In fact it is not so difficult.The main thing - the desire and regular classes.
