Every girl or woman wants to avoid large buttocks. Perfect ass looks proportional, strong, toned and elastic. Knowing how to pump up buttocks at home exercises properly chosen, the girls manage pretty quickly to give a beautiful shape the bottom of the back, then to enjoy the admiring glances of men and envious glances of women.
In addition, to the best of beefy gluteus give extra confidence to wear things that are still difficult or embarrassing to wear.
What is a buttock?
Gluteus muscles at the end of the spine direct the walk. Outside they are covered with a fat pad.
In fat cells to accumulate nutrients. Using the special structure, women's fat cells increase in size much faster than men.
If fat strip is virtually absent or thin by nature, you long to sit uncomfortable. Gluteus muscle quickly begins to go numb and numbing.
How to lose weight in the buttocks
Fat lower back, stomach, hips congregate for various reasons.
Before you exercise to build buttocks need to reduce their large size, eliminate fat stores. Excess body weight even in a resting state, creates an increased load on the heart and blood vessels. When you exercise for the buttocks, thighs and stomach fat that has accumulated, causing excessive acceleration of the pulse, blood pressure.
So before you pump up the buttocks, you should review the diet to ensure optimal intake of calories. Eliminate foods with food additives, preservatives. The body is not always able to evacuate through the intestinal waste from the processing of these products. As a result of harmful substances accumulate in the adipose tissue.
Fat accumulation on the buttocks, abdomen or hips is often associated with a slow metabolism.
The optimum rate of metabolic reactions is affected by hormone levels, the intake of sufficient vitamins and minerals needed daily physical activity.
The rate of metabolic processes reduces the harmful substances accumulated on the walls of the intestine.
In addition, twice a year to get rid of intestinal parasites that generate a lot of waste, weaken the immune system and rate of metabolic processes.
The rate of metabolic reactions slowing down when fasting, when the body goes into austerity mode.
How to tighten and pump up the buttocks without special exercises
The simplest exercise for the buttocks and the hips gives a morning or evening walk. For walking directions certainly require appropriate shoes. On the heels of pleasure and usefulness.
Fresh air is performed in an appropriate tempo, pump up the buttocks, tone the muscles, forced to move the lower back tone up the heart and blood vessels, increase blood circulation and lymph circulation, help the body get rid of excess fluid.
More effective exercise to build buttocks and thighs to reduce body fat - regular jogs in the morning or evening. First, the duration of the exercise the gluteus muscles should not exceed five minutes, the pace is moderate. Has drawn, you can gradually increase the duration of Jogging for one to two minutes. It is believed that the body fat burn with the fortieth minute.
Tempo treadmill workout calm, measured. The jog should be easy to give power, not to cause shortness of breath, or fatigue. The main task - getting rid of excess fat to make the buttocks firmer and toned.
At first it may seem that the ass was more. The feeling of extra volume creates increased tone in the gluteus muscles, because adipose tissue has not yet burned down. After some time, large buttocks will start to decrease.
The girls involved in Biking, Jogging, ice skating, skiing there is almost no need to pump up the gluteus with squats, your other exercises. Regular physical exercise delivers a lot of pleasure, makes the buttocks firm and the figure slimmer.
How to pump up buttocks at home and at work
Sitting down each time to remember the goal - to pump up the buttocks, making them firmer and toned.
A simple exercise performed while sitting: stretch and relax the gluteus muscle, in an effort to raise the trunk as high up as possible. Initially, the number of iterations should be small otherwise unaccustomed to sore muscles.
At work during the day often use their own feet. Take the habit to personally visit them in adjacent rooms. In addition, a slight movement - a good prevention of stagnation of blood in the pelvis.
Take the habit to climb the stairs without using the lift.
How quickly pump up the buttocks effective exercises at home
Regular homework exercises allow us to quickly strengthen lower back. It is not necessary to force events and hope that daddy will be perfect in a week. To achieve results it will take at least 1-2 months.
Any exercise starts with a warm-up to warm up and prepare to load the gluteus muscles. Usually used for walking or jogging in place for 5-10 minutes.
Gluteus muscles exercise is especially effective during running when the heel alternately touch the bottom of the back.
During the warm-up useful to move around the room on tiptoes in small steps, training the hips and gluteus.
At the end to perform gymnastic exercises for the muscles of the shoulders, the waist, the development of flexibility of joints.
Jumping rope warm up pumped up your buttocks and thighs. If they perform at an appropriate pace, they tone the muscles of the feet, eliminate body fat.
First home exercises number of hops is small. The exercise is particularly like or brings a quick result, per activity performed 3-5 approaches.
Squats performed at home, quickly pump up the buttocks, they become toned and elastic.
How to pump up the buttocks proper squats:
Positioning the feet shoulder width apart, back straight. During squats, the feet do not come off from the floor, the load on the legs. Hands on the belt or stacked on the back of his head. At first, enough for 3-5 approaches for 10 smooth reps.
With the growth of fitness home exercise complicated:
- Back straight, feet wider than shoulders, knees turned outwards. The torso falls to the end, pausing for 3 seconds. Approximately at the level of the chair seat when the thigh and lower leg form a right angle.
- To maximize pump up the buttocks and hips to squat as slowly as possible, without haste.
- Training the gluteus muscles on the bench
- To make your buttocks elastic and toned, the girl in the complex home exercises should include training on the bench:
- Stand up straight, feet together, hands along a trunk. To put a foot on a low bench or chair to stretch the muscles of the buttocks and legs. To transfer body weight forward and to be on the bench. To return to the starting position.
- Repeat the exercise, alternately changing legs.
Like sitting to pump up the hips and gluteus
Exercise 1. Sit on your heels with your back straight. Hands on the waist or on the back of the head. Raising him slightly, lower alternately the lower back to touch floor with left and right feet. Train gluteus, hips and thighs.
Exercise 2. Sit on the floor, legs straight. Alternately pulling your foot forward to "walk" on the buttocks, the weight of my torso on the left or right side.
Exercise 3. Sitting on the floor, bend your knees, grab the ankles, elbows between my thighs.
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