Effective exercise for the buttocks inflation at home

Contents:

• Exercises for pumping buttocks
• Squats with weights and simple
• Lunges
• Bridge
• Presses

What most attracts the eyes of a woman? You say - expressive eyes, plump lips volume or chest? And here and there! According to opinion polls it is elastic ass takes a leading position in the ranking of female charms. And unless the female ass is good? And how many times have you paid attention to the "Die Hard" athlete-man? Smile! So was the case, and more than once!

But if with the help of sports loadings do not keep fit, very fast gluteal muscles lose their elasticity and former beautiful roundness. This is especially true when a sedentary lifestyle, as well as unhealthy diet and dominated prevail various bad habits.

It is a mistake to assume that obtained during the daily walk is enough load to maintain proper muscle tone. Alas, to pump up the buttocks and make them elastic, one walk enough. In everyday household life glutes barely exposed to load, except when climbing stairs. Therefore it is recommended to perform additional exercises to inflate the buttocks, a minimum set of which will train the gluteus maximus muscle, the priests responsible for the smartness. Just a few minutes a day and you can be proud of their results.

Exercises for pumping buttocks

Ideal for those who need "a good kick," and the hand of a mentor - the fitness room or exercise at the gym under the supervision of the power of an experienced instructor. For those who love freedom and movement, an effective way to pull up the ass will be a game of table tennis or ping pong. Despite the expenditure of more time, this is the best fitness for the formation of the elastic shape of the buttocks. The fact is that playing tennis, you can not build muscle, and train them, pulling on natural muscle lines. In addition, during the active game, when the need to maintain the speed and perform the necessary movements are trained not only to the buttocks, but the lumbar region, the waist - and this in turn creates a beautiful silhouette.

To the delight of housewives, and not leaving the house to pump elastic ass it is not too difficult. The main conditions for effective results - self-discipline, regularity and accuracy of exercise. And for that you need a great desire, patience and a few household items.

Squats with weights and simple

No need to immediately proceed to the intensity. To start a few days knead the buttocks by a squat, not to accidentally pull a muscle. After four or five days to go squats with a load. You can use dumbbells or a barbell. Immediately we advise you what items you can replace sports equipment - can be used to weight plastic bottles with water or sand.

Start position: feet shoulder width apart, arms raised at chest level. Squat should be deep enough to touch the thighs calves feet. Back when it should be straight and the pelvis fell below the knees. Squats need to perform well from start to finish, gently down on the inhalation and exhalation rising.

Initially, it will be difficult to keep your balance and stay upright, but it is the correctness of each approach ensures a great result. In addition, this technique allows to build up the missing mass for the buttocks and well frighten the front thigh muscles. Exercise should be performed four to five sets of ten to fifteen sit-ups at intervals of two minutes to rest.

Another type of squats - plie squats (choose for themselves what exercise is best for you). Start position: feet wider than shoulders, feet deployed to 45 °, back straight. On the inhale begin to squat until thighs while the line is not parallel to the floor; Do not forget to stretch the muscles of the buttocks, back, keep straight. Exhale - return to the starting position. It requires repeat the exercise ten to fourteen times. To increase the load leg can be put more and more widely deployed foot and take up weights (dumbbells, water bottles, and the like).

Lunges

Effective exercise for shaping and firm buttocks. As in the previous case, it is necessary to gradually move the load thrusts using dumbbells. Immediately we warn that in this exercise also involved the front thigh muscles, and they will definitely get sick. To better use the gluteal muscles adapt himself to do the exercise as we describe next.

Starting position: back straight, feet shoulder width apart, holding dumbbells. Doing a slow step forward, another sock feet never left the ground. Transferring weight on the front foot, squat so that the front foot was bent at a right angle, and knee did not go beyond the toe. Leg standing behind and bent at the knee and touches the floor. Then return to the starting position. During the execution of attacks to keep your back straight. This exercise should be performed no more than three times a week, four sets of five or ten attacks (it all depends on your physical fitness). The interval between sets - no more than two minutes. Watch for breathing: sat - a breath, stood up - exhale.

Mahi feet

Stretching the muscles of the buttocks and thighs - an essential reception when inflated ass. This will give your muscles the necessary flexibility and elasticity.

Start position: hold on to the machine or hands to the wall or use as uopra his chair, back straight, feet shoulder width apart. Slowly and gradually exhale allot leg back until it stops, loading thigh. On inspiration back to the starting position. Likewise run swings aside. In this case, the foot must be removed as much as possible in the above way. And also do not forget to breathe correctly: max - exhale, legs together - breath.

Perform swings can also be from a position on all fours. Starting position: Kneel and lean on your hands, bent at the elbows. Perform mahi need up so that the leg remained bent at an angle of 90 °, stopping at the top to two or three seconds. Exercise is carried out ten times in four approaches at intervals of one to two minutes.

Mahi from the position on the side. Starting position: lying on his side, resting his elbow on the floor, do not slouch. Upper leg lift straight up as high as possible, stopping at the top and then lower. Exercise perform twenty to twenty-five times on each leg in four approaches.

Bridge

Very good and simple exercise for a good result. Starting position: lying on his back, legs bent at the knees, hands at your sides. On the "time" slowly lift your buttocks up to the level of the back line, stay in this position for a few seconds. "Two" - take a starting position. You can do this exercise every day, forty or fifty times.

The next intake is similar in its effect to the previous one. Starting position: lying on his back, feet against the wall so that the knees bent to form a right angle, arms at your sides. Slowly begin to walk up the wall while pulling and straining buttocks after kicking. At the top of freezes in tighten position for ten seconds and is also slowly return to starting position. You will need to do the exercise twenty to thirty times.

Presses

Jima is best done on special simulators, but at home, you can replace them with the next exercise, which will help not only to train the buttocks, but the muscles of the thigh.

Starting position: sit on the edge of a chair, hold the ball between your knees right size. Exhale - gently squeeze the ball knees for a few seconds, straining the muscles of the thighs and buttocks. Inhale - starting position. Exercise should be repeated at least ten times.

In this article, we told you what exercises to inflate the buttocks are most effective and acceptable to perform at home. And now only on your persistence and desire will depend on the speed of obtaining results. Fortunately, the gluteal muscles is very well trained and rapidly take the necessary form. Just do not forget to follow the exercises for breathing and proper distribution of load. Finally one piece of advice: if you still stuck to your muscles very sore, take a warm bath with sea salt. This will help you relax and bring the lactic acid from muscle tissue. Successful training!