Sorry, but your ass men rarely pay attention.On the one hand, because it is not very watchable place.And on the other - many are simply overlooked.And in vain!Women - different opinion.Moreover, the men behind their care.But not one that resembles a dried roach or rump-fed lamb.So go ahead - to perfection.
How to build buttocks man prompt and teach at the fitness center, where a variety of fitness equipment designed for the development of different muscles.For men who are actively involved in sports, it is advisable to stick to a particular diet.The number of calories can increase to 4500kkal.The diet should include adequate amounts of protein and vitamins.
How to build buttocks man and not get hurt?We must adhere to the rules procedure.You can not violate the principle of gradual load sharply increases the volume, intensity and complexity of the exercise.And, of course, pay attention to the muscles that receive the greatest load.
buttocks How to build a man in a short time?Only by constant daily classes, the result can be expected in a few weeks.If it becomes so very topical, practice taking the drug to help build muscle mass.
How to build buttocks man and it does not get better?You will be a balanced diet, which is made taking into account the consumption of calories.And, of course, a healthy lifestyle, without food and alcohol abuse.
buttocks How to build the house?Suggested exercises really easy to perform at home when visiting the gym, it is impossible for any reason.Yes, and work should be done in a lunch break.
Exercises for buttocks.
Exercise №1.Bouncing.
Starting position - hands behind his head, sitting, elbows maximum divorced, feet placed shoulder-width apart.Perform 20-25 bouncing, without leaning forward.The heels touch the floor, landing soft.Number of -3 approach.
Exercise №2.Spring.
Starting position - lunge right foot, hands on his belt.Knee at the sock.Left foot on the nose, slightly bent.During the one and a half minutes to perform springy motion at a slow pace.After finishing position of the legs to change without pause.Number - 2 sets on each leg.
Exercise №3.Taps.
Starting position - take hip at 45 degrees, the leg bent at the knee, hands to lean on a chair.During the one and a half minutes maximum hips back.Keep your back straight, not leaning forward.Change the position of the feet.Number - 2 approach each leg.
Exercise №4."Shoot the Duck»
Starting position - feet shoulder width apart, left hand on his belt.Right hand to lean against a wall or chair.Run "pistol" (sit-ups) on the right foot, the left stretched forward.The number of sit-ups to 20 times.The higher the level of training, the more you need to do sit-ups.Same as on the left leg.When the supporting leg exercises throughout stupnёy touches the floor.Number - 2 sets on each leg.
Exercise №5.Squeezing.
Starting position - sitting on a chair, holding the ball (football, basketball) between the legs.Compress it with a maximum force of up to 40 times.Linger in a state of tense 10 seconds.3 Number of times without pause.
Exercise №6.U-turns.
Starting position - lean back against the wall, legs bent at right angles, hands on his belt.Foot smoothly.Stay in this position up to the minute.Without getting up, expand toes apart, again delayed by one minute.Without getting up, expand socks inside, stay for a minute.Number - 2 approach.
rest pauses between exercises 1.5 minutes.Between sets 30 - 40 seconds.
These exercises will help you to make your ass more attractive to women.And believe me, they will appreciate it!A couple of months of training - and your ass is compelling.
