Effective exercises to increase the volume of the buttocks and hips. Butt Augmentation Exercises: An Effective Complex
Many girls are interested in the question: is it possible to enlarge the breast with exercises at home, which ones, and how realistic is this at all? Will they help after feeding the baby? Let's figure it out. A whole series of exercises is needed to train the bust, as its muscle fibers are located in different directions, and multidirectional efforts are needed to study them. What kind of movements do you need to do? Look further.
Only by shifting the emphasis of the load on different muscles can one achieve the goal. Applying one, even a very effective exercise, we will not be able to give a load to all the target muscles, so only complex exercises will help in this case.
The chest area is represented by the following muscles:
- Big;
- Small;
- Front notched;
- Subclavian.
The large muscle covers almost the entire area of \u200b\u200bthe chest. With it, we lower and turn our hand to the torso. Small is located under the large and attached to the scapula. The anterior dentate muscle is located on the side of the pectoralis. The subclavian is located in the upper part of the pectoralis major.
The anatomical structure of the female bust is the pectoral muscles, on top of which the chest is located directly. The mammary gland itself does not have muscles, respectively, and cannot be increased by exercises. It consists of adipose, glandular and connective tissue. Correcting the shape of the bust and lifting it can only be done by working well with the muscles. Pumped up muscles will lift the chest and give it elasticity and a beautiful shape. The main thing is not to overdo it with burning calories - as a result of this, fat tissue will decrease, and, accordingly, a bust as well.
A set of 7 exercises for the growth of the pectoral muscles
The exercises included in the complex are performed with a different arrangement of hands. Hands can be lowered down, raised up, a different angle can be formed between the body and hands. It depends on which muscles will be worked out. We are interested in those exercises that will help maximize the use of the muscles of the bust of women. They can be represented in the form of the following complex. So, how to increase breasts with exercise? See below.
Attention! Before training, it is necessary to perform a warm-up to warm up the target muscles. The first exercise to be done in training should be push-ups from the wall.
1. Push-ups from the wall
The following muscles are included in the work - the large pectoral and front dentate. In addition, the direct abdomen, oblique abdomen and the triceps of the shoulder are involved. Performing the exercise you can put your hands wider than your shoulders, and already shoulders. With a wide setting, the muscles of the chest get a big load, with a narrow setting - the triceps of the shoulder. The greater the angle of the body with respect to the wall, the greater the load.
- We retreat from the wall by about one step.
- We focus on the wall, placing hands in front of the chest.
- Push-ups are performed by bending the elbows. The body in this case is one line. The loin cannot be bent or rounded, this will lose the load on pectoral muscles.
We perform ten exercises with several approaches.
Attention! To achieve the effect of muscle enlargement, you need to calculate the load and the number of approaches individually. For each girl, these indicators can be different. They will depend on the degree of her physical fitness, weight and other factors.
2. Classic push ups
- We lie down on the floor, arms bent at the elbows, we place it under the chest.
- The body from the toes of the legs to the top of the head should represent straight line. We push out, fully extending arms at the elbows.
Perform ten repetitions in two sets. The rest time between sets is thirty seconds.
3. Dumbbell bench press lying on a horizontal bench
We work primarily on the pectoral muscles, as well as a number of small muscles, which are usually difficult to use.
- Sit with your back straight and take dumbbells. Legs straightened in knee joint, get up.
- Holding the dumbbell plates on your hips, lift your legs with effort, laying the body on a gymnastic bench. Keep your feet firmly on the floor.
- Move the dumbbells to the chest area. Stretching your arms at your elbows, lift the dumbbells up.
Perform eight repetitions or a different number in several sets. The rest time between sets is one minute.
Caution!
4. Wiring lying on an inclined bench
We are working on the lower part of the pectoral muscles. Fine .
- Raise the edge of the bench forty degrees and lock it.
- Sit with your back straight and take dumbbells. Get up by straightening your legs at the knee joint.
- Tilt the body to the bench while holding the dumbbell dice in the front of the hips.
- Move the dumbbells to the chest area. Lift dumbbells at right angles to the floor, bend your elbows a little. Palms should be turned fingers inward.
- We part dumbbells to the sides with effort on a breath.
- On exhalation, we reduce the dumbbells to the position where they lightly touch each other. Hands are pointing straight up.
Perform eight repetitions or another planned amount with multiple sets. Rest time between sets is one minute.
Attention! Throughout the exercise, the elbows should be pointing down.
5. Swing dumbbells forward
A simple-looking exercise that works well on the clavicular part (top) of the pectoralis major muscle and the deltoid. Performing the exercise stimulates the growth of muscle fibers of the pectoral muscles. Mahi dumbbells are done in a sitting and standing position.
- Arms are placed along the body parallel to the front of the hips.
- We take dumbbells in such a way that the palm and fingers are directed away from the chest when performing the swings.
- On inspiration, we raise the dumbbells above shoulder level. Doing the exercise at an average pace, raising and lowering hands smoothly, without jerking.
Caution! Do not lift the dumbbells from the floor due to back extension - this can cause injury to the lumbar.
6. "Pullover"
The pectoral and brachial muscles work.
- Perform the exercise, lying with the emphasis on the upper back to the bench. We have a housing perpendicular to the bench.
- Legs are on the floor, bent at the knees at right angles.
- Ask your partner to give you a dumbbell, take it by the bar. Bend your elbows slightly and lift the projectile up.
- We lower the dumbbell behind the head while inhaling, stretching and working out the pectoral muscles. Hands move only in the shoulders.
- We don’t raise the pelvic area, otherwise the pectoral muscles will not be fully developed.
Perform eight repetitions or another planned amount with multiple sets. The rest time between sets is thirty seconds.
7. Push-ups on the uneven bars
It promotes the growth of the size of the pectoral muscles, triceps and deltoid. They are also used to work out the middle and lower parts of the chest well.
- We accept the position on the uneven bars on straightened arms. Bend your legs at the knees and squeeze them, not to touch the floor.
- We fall down, we part our elbows to the sides, we bend forward, bending the torso. Elbows to the body do not press.
- When doing push-ups in elbow joint do not bend completely.
- We fall between the bars shallow - then the pectoral muscles will be perfectly worked out.
- We pull up and linger in this position for a few seconds.
We perform eight repetitions or another planned amount with several approaches.
There are certain rules that must be followed:
- For maximum results. comply with execution technology every exercise. Deviation from technology takes the load off the target muscles.
- Classes should be systematic, they need to be carried out every other day or three times a week. Between them you need to arrange a one-day break. Do not plan workouts for two days in a row, as your muscles need time to relax.
- You need to choose weights for training starting from a minimum, since with the wrong approach when choosing weight, there is a big risk of sprains and the occurrence of various injuries.
- A set of exercises for the chest muscles can be recommended for those who are going to become a mother, as well as those who breast-fed a baby and started exercise. This is necessary in order to maintain the pectoral muscles in good shape and not allow the bust to fall.
The muscle fibers of the chest respond well to strength exercises. With perseverance, diligence and patience, they can be excellently pumped. To do this, you need to perform a set of exercises that allows you to distribute the load on the target muscle groups. In two - three months you can see the real results of your efforts! It must be remembered that having achieved the result, you need to constantly maintain it, performing a set of exercises for the chest.
Women at all times were very sensitive to their figure. Beautiful fit forms allow you to wear tight dresses, fashionable trousers and beautiful blouses. Unfortunately, many of us are experiencing problems with being overweight, therefore, are deprived of the opportunity to dress stylishly and fashionably. Some spend their whole lives in an unsuccessful struggle with fullness and attempts to make their figure more feminine. However, if you correctly approach this issue, you can still solve the problem.
Most of all, the female figure is spoiled by excessively thick, saggy buttocks, which can not be removed even while sitting on a strict diet. Active sports will help get rid of this problem. A complex specially designed for the muscles of the buttocks exercises helps to make them supple and beautiful, give the desired shape.
The gluteal muscle is the strongest in the human body. The bulk of the load falls on it. She supports the body while walking or running. However, when a person lies or sits, the buttock is completely at rest. To maintain the elasticity of the gluteal muscle, it must be given additional loads in the form special exercises. Classes require free time, but if you want to have beautiful forms, you need to somehow carve it. Maximum perseverance and desire to be beautiful, and you will achieve amazing results.
Butt Muscle Exercise
It should be remembered that when performing these exercises, one should strictly observe the technique. As a result of deviations from it, the load is not on those muscle groups that are required. Various injuries are also possible, from simple sprains to large problems with the knees and back.Exercise one. Slow barbell squats.
In this exercise, the barbell is used to maintain correct posture during squats. Therefore, its weight does not matter, or rather, it does not have to be heavy. You need to squat as close to the floor as possible. At the same time, the hips should touch the calves tightly, and when squatting the buttocks - touch the heels. The back should be absolutely straight, tilting forward or backward is not allowed. Legs should be spaced as wide as possible to squat as deep as possible. Thus, the width of the legs apart is selected individually.Squats and ups should be done only with the hips, buttocks should not be involved. Only legs work. The exercise must be done without sudden movements, very smoothly, avoiding stops during execution. For starters, 5 sets of 10 times are enough. Over time, the number of squats can be increased.
This exercise is aimed at increasing the volume of the muscles of the buttocks.
Exercise two. Lunges forward.
This exercise is necessary in order to give the buttocks muscles a beautiful shape and elasticity. It is also carried out with a load, which is optionally used dumbbells or barbell. Exercise is not at all difficult, but it involves several groups of primary and secondary muscles. It is enough to perform it only once a week. It should be remembered that the correct implementation of this exercise will invariably lead to soreness of all muscles. In order to reduce pain, it is necessary to use a small weight of weighting agents. To achieve the best effect, the exercise should be performed with a barbell, but if you are more comfortable with dumbbells or a bar, then exercise with them.Starting position - feet shoulder width apart, barbell on shoulders. It is necessary to lunges forward. With your right foot we take a step forward to the length necessary for the leg to bend at the knee 90 degrees. The left leg also bends 90 degrees and is in contact with the floor, not resting on it. We return to the starting position, pushing off with the right leg thrown forward. The angle of bending of the knees is important, so you need to learn how to control it. To do this, at first, the exercise should be performed with a small load. Do not forget to constantly monitor your balance and even back. To maintain balance, lunges on the right and left foot alternately.
In order to quickly achieve positive results, this exercise must be performed once or twice a week, doing 5 lunges on the right and left leg. It also helps to strengthen the muscles of the hips, making them firm and toned.
Although the proposed exercises require some effort, their regular implementation will necessarily lead to positive results. You can download more complete and advanced from our portal. Especially for you, you compiled it and filmed all the exercises in the right sequence and the correct technique.
To start this type of exercise is necessary with a warm-up. It’s easiest to walk before starting a run. You can run anywhere - in the park, along the sidewalks, in the stadium, if there is one nearby. If you need to get to the place of jogging, then this is a warm-up.
You must first walk slowly, speeding up the pace gradually. When the body warms up, you can do several stretching exercises, this will avoid injuries, sprains.
The weather does not affect the run in any way. You need to properly dress and put on shoes so that playing sports does not lead to a cold. There are no special costumes to help you achieve better results. The main thing is not to get too cold when the run is over.
Important to remember! To increase the muscles of the buttocks, you need to know how to run. Simple running is not effective remedy swap this zone.
It’s best to use not simple runs, but running programs. Their essence is that a person runs slowly, and then sharply accelerates. At this time, you need to maximize the tension of the muscles in the buttocks. The second option is to run uphill.
All the muscles of the lower body are well pumped up with such a load. The third option is a constant change of speed. First you need to run slowly, then a little faster, after that - even faster. Then the speed changes in the reverse order.
There is another important part of the program - running with high hips. This exercise tightens the lower part of the buttocks. Running is also used, during which the legs are whipped back and to the sides.
After jogging, you need to do some stretching exercises. Tilts forward with the pull of the pelvis back are suitable. Another option is to move the pelvis to the sides, squatting down.
Walking, which also has a good effect on buttock muscle development, should be used as a respite.
To know how to increase the muscles of the buttocks, it is important to realize that only running alone is not able to give a high result. We need other activities, including sports and other factors.
Step 2. Perform a set of exercises for the gluteal muscles every day. Training program.
Warm up and breath
The lesson should be started no earlier than 2-3 hours after eating, you can before it. Warm up is very important to eliminate injuries, increase tendon mobility. It makes the tissues more plastic, pulse and pressure increase.
To understand how to increase the muscles of the buttocks, you need to follow 5 simple steps.
Before starting the exercises on the buttocks, you need to do such a warm-up complex:
- running in one place. Duration - 5-10 minutes. You can replace walking in a place with high knees or jumping rope;
- tilts of the head, rotation of the head;
- breeding, rotation of the hands and other exercises for rotation in the shoulder girdle;
- elbow rotation;
- tilts in all directions to warm up the lumbar;
- swing legs in turn, the amplitude is increasing;
- mixing and raising the knees in the position “feet shoulder width apart”;
- rotation with knees with legs raised at right angles;
- squats.
After a quality warm-up, a sensation of warmth appears in all parts of the body, breathing quickens. The body is ready for heavy loads.
Exercises to quickly increase the muscles of the buttocks of a girl: Squats classic
One of the most effective butt pumping exercises.
Technique of execution:
- starting position - legs at a distance at which they usually sit on a chair;
- socks are pulled apart;
- the back should be straightened, shoulders straightened;
- hands should be locked in the lock, stretched out in front of you;
- the gaze is directed straight ahead;
- you need to squat as if a person were sitting on a chair. To know how to do this correctly, for the first time you can substitute a chair and sit on it;
- then the chair is removed, and similar movements are made. The muscles of the hips and buttocks are tensed and enlarged as much as possible.
- during the squat, the pelvis is bent back, the back bends;
- breathing should be correct: squatting - inhaling, lifting - exhaling.
Long lunges back
Starting position - feet shoulder width apart. It is necessary to direct the socks forward, place your hands on the belt. The back and shoulders must be straightened.
On inspiration, one leg extends strongly forward. The second needs to be bent at an angle of 90 and held in place.
Having pushed off with the heel of the fixed leg, it is necessary to return to the original position.
Experts advise performing at least 2 approaches 13-20 times for beginners. When the load ceases to be felt, the amount increases.
Squat Plie
The exercise starts from the correct position. Feet should be placed at a width equal to the pelvis, socks as much as possible apart. Next, regular squats are performed.
The maximum lower level is at the height of the thigh. The back and shoulders must be kept straight.
Do squat plie need 15-20 times. At first, 2 approaches are enough, over time, the number increases to 4.
Bulgarian lunges
The peculiarity is that they need support: a bench, a low chair or a pedestal. You need to stand up straight, legs together with your back to the support. The latter should not be above the level of the knees. One leg is placed on a support toe.
Hands are located on the waist, while inhaling, the knee of the working leg bends. For 5-10 seconds, it should be parallel to the floor. Then - return to its original position.
The exercise is repeated 15-20 times for each leg in one approach. You can start with 2 approaches, increasing their number to 4.
Gluteus bridge
Any trainer will tell you how to effectively increase the muscles of your buttocks with a simple bridge. You can perform the exercise with or without support. It is necessary to rest with your shoulder blades on the floor or the selected support, with your feet pressed against the floor. Hands should be spread apart or placed on the stomach.
The back must be kept level, horizontal to the floor. Then the pelvis moves: inhale - the pelvis drops, exhale - it rises. Muscles need to be kept in tension all the time.
15-20 times in one approach, 2 times - this is the norm for beginners. Next, the number of approaches should increase to 4.
Note! Each of the above exercises can be performed with an additional load - burdening. It is added when the body gets used to the maximum number of approaches.
Walking on the wall
Exercise is performed from a position - lying on your back. Feet need to rest against the wall parallel to the floor, bending your knees. Next, 2-3 steps are taken up and back. In this case, the pelvis comes off the floor.
You can repeat 2 times in 20-30 steps the first time. Further, the number of steps and approaches increases.
Sample training program for the day
An example program might look like this:
Butt Muscle Enlargement - Day One | How to increase muscle mass buttocks - second day | ||||
An exercise | How many times in 1 approach | How many approaches | An exercise | How many times in 1 approach | How many approaches |
Deep squats | 8-15 | 3 | Mahi kicking back, standing near the chair | 15-20 | 3 |
Lunges | 10-15 | 3 | Bulgarian lunges | 10-15 | 3 |
Plie squats | 10-15 | 3 | Gluteus bridge | 8-15 | 3 |
Mahi kicked back, standing on all fours | 15-20 (for each leg) | 3 | Swing to the sides, lying on your side | 10-15 | 3 |
Swing to the sides, standing on the floor on all fours | 10-15 | 3 | Tilts forward with weighting (Romanian traction) | 8-15 | 3 |
Step 3. Change the diet in favor of products for muscle mass - more protein and dairy foods. Choosing the optimal diet.
To increase the muscles of the buttocks, you need to know how to eat. It is necessary to build a regimen so that the body receives in sufficient quantities healthy fats, complex carbohydrates and proteins.
Protein is essential for muscle growth. It must be scooped from eggs, turkey meat, fish, beef, cottage cheese and legumes.
Fats provide the necessary supply of energy.
You can get them from these products:
- nuts (walnuts, cashews, hazelnuts or almonds);
- vegetable oil from flax or olive;
- oily fish - salmon, trout or salmon;
- fish fat;
- salted lard (not more than 50 g per day).
Correct carbohydrates are also necessary for the human vital system.
- unpolished rice;
- non-ground cereals - arnautka, buckwheat, oatmeal, barley, barley;
- fruits, preferably green;
- bran bread;
- vegetables, especially cabbage.
All processed foods must be excluded from the dietinstant products.
Note! Fast food must be completely thrown out of the diet. All food should be prepared exclusively from fresh products.
It is important to limit your intake of sugary foods. Cakes, cookies, ice cream can only be eaten in very small quantities. Some experts recommend completely excluding sweets from the diet.
You need to drink a lot - up to 3 liters of still water per day.
Step 4. REST (recovery).
Rest is the key to success for those who think how to increase the muscles of the buttocks. He is in second place, the first is occupied by correct training.
Sleep is the main factor affecting muscle growth after intense exercise. This is the so-called anabolic sleep. Specialists have long proven that muscle enlargement is directly dependent on enough sleep. When a person is sleeping, neurotransmitters are actively produced in the body.
These are substances responsible for mindfulness and concentration, energy level and muscle contraction. During training, neurotransmitters are consumed. During sleep, their reserves are restored.
Exercise, diet and recovery - 3 rules, the implementation of which will achieve the goal of how to increase the muscles of the buttocks and they will become elastic, inflated and embossed.
Caution! Lack of sleep causes depletion of muscle mass and the growth of fatty tissue.
Muscles grow during sleep. To make this happen you need to go to bed on time and let the body sleep at least 7-8 hours a day. Sleep should be of high quality, and this directly depends on the situation.
How to recover during sleep and increase the muscles of the body, including the buttocks:
- you need to sleep in a quiet room;
- the amount of light should be minimized during sleep.
Step 5. How to keep your buttocks in good shape without doing exercises
In addition to the classes described above, it is important to pay attention to additional measures that promote buttock muscle growth:
Only an integrated approach to business will achieve a high result. Exercise, diet and recovery - 3 rules, the implementation of which will ensure the achievement of the goal, and the buttocks will become elastic, inflated and embossed.
Exercises to increase the muscles of the buttocks:
What you need to do to increase the buttocks:
An incredibly effective breast enlargement recommended by Elena Swift!
Every woman, regardless of age, dreams of a beautiful body. A fit figure and the lack of excess weight is what many strive for, because it is a beautiful body that attracts men's looks. The first thing that men pay attention to is, of course, the female breast, which is why many women want so much to make their main advantage more attractive. This does not mean at all what to do, which will not only cost not at all cheaply, but also bring a lot of problems. Simple exercises for breast augmentation at home will help to make it more attractive and fit.
Physiological side
If we are not talking about surgery, then many women mistakenly believe that to increase the breast in volume it is enough just to pump up push-ups, which can be done in the gym or at home. This is fundamentally wrong, because the female breast is a combination of mammary glands, connective and adipose tissues. This is precisely what explains this phenomenon: when losing weight at home, the first thing that decreases is the chest.
The chest is supported by the pectoral muscles, and it is they who need to be paid attention, doing at home. This will ensure the height and elasticity of the bust.
Age leaves its mark on the female bust, as a result of which it begins to sag and acquire far from the most attractive appearance. But a specially selected set of exercises that is easy to perform at home will help the chest remain gorgeous for a long time.
It is also important to remember that stoop is also unacceptable, so you need to constantly remember your posture.
Important points
Before you start breast augmentation without surgery using a set of exercises at home, you need to determine the tone of the muscles, as well as the rhythm of your heart. How can you do this yourself? You need to choose the simplest exercise, for example, it can be jumping, running on the spot, squats, and do them as many times as the strength allows. The number of times you need to count, then to increase the load. Then you need to make a calculation of the repetitions of each exercise, which will depend on the desired result and the timing of its receipt.
Overweight women often start training at home with complex exercises to increase their breasts and do them to exhaustion, believing that they will achieve the desired results faster. This is absolutely wrong. In case of excess weight, you need to start with the simplest exercises and with a minimum number of repetitions. Women who, on the contrary, are trying to add a couple of centimeters in volume, doing at home, need to load themselves almost completely. In order to maintain your body in good physical condition, you need to perform a little more than half the maximum load. For example, choose a squat exercise. You need to do so much until it becomes hard. Let it be 15 squats, which is taken as 100%, i.e. maximum load. To maintain good physical shape, at least 60%, i.e. 9 squats. You need to do 3 sets of 9 squats. The number of repetitions for each exercise is also calculated.
Heart rate can be determined during exercise. The pulse should not be higher than 170 beats per minute minus age. For example, at the age of 34 years, the pulse should not exceed 170-34 \u003d 136 beats / minute.
To achieve the desired results without surgery, training should be given at least 3 times a week, but too often it is not worth it, because muscle growth occurs only the next day.
You need to be prepared for the fact that there will be pain from classes at home or in the gym. The fact that the exercises are effective will be indicated by a burning sensation in the muscles.
Effective exercises
- We connect the fingers on the hands. Exercise is performed while standing. Feet set shoulder width apart. Bend your arms at your elbows and raise to face level. Grip the fingers together as much as possible. Hands spread apart in different directions, but fingers do not open.
- Alternately raising hands. Standing, legs together. Raise the straightened right hand up and take it as far as possible behind the head, without bending. Feel muscle tension. Lower the arm just like raising it. Repeat exactly the same with your left hand.
- Claps. Standing, legs together. Raise straightened arms forward, spread apart. Raise your hands up, turn your palms and make cotton over your head. Put your hands down.
- Circular rotation. Standing position, legs apart shoulder width apart. Feet should be parallel to one another. Put your left hand on the thigh, while relaxing the muscles. With your right hand, describe a circle in the air. Make exercise as fast as possible. Do a few repetitions one way and then the other. Repeat with the other hand.
- Throwing back the head. It is performed in the supine position. Arms bent at the elbows put on the back of the head. Raise your head with your hands back. Return to starting position, relax. Lie down for a few seconds.
- Bench off the wall. Face the wall at arm's length. With both hands lean against the wall. When bending the arms at the elbows, approach the wall; when straightening, move away. This exercise is somewhat similar to push-ups, but performed in an upright position.
- Smooth breaststroke. It is carried out in a standing position, legs should stand together. Raise your hands up and slightly bend forward. Turn the palms outward, tensing the muscles of the arms. Lower your hands to shoulder level and spread to the sides. Bend your elbows and press to the body. Return to starting position. Exercise should be performed as smoothly as possible.
To perform the following exercises, you need dumbbells:
- Exercise number 1. Performed in the supine position. Take a small dumbbell in each hand (you can also use any item that is convenient to hold). Both hands simultaneously raise up, the elbows should be bent. Keep your hands in the center so that the dumbbells are joined in the chest area. Return to starting position.
- Exercise number 2. Standing position, legs put shoulder width apart. Take a small dumbbell in each hand. Make circular motions. The radius should be as small as possible. Then make circular motions, increasing the radius.
- Exercise number 3. Lie on your back on the floor. Take a small dumbbell in each hand. Raise your arms so that they are at chest level. Bend at the elbows, lowering the dumbbells to the chest. Then spread your arms so that they are at shoulder level. Flatten your arms. Return to starting position.
Oriental dance - an effective simulator for breast augmentation
Elements of oriental dance is one of the most effective exercises for a firm and firm chest. Oriental dance implies not only belly dance. The process involves the muscles of the back and chest. The chest muscles are trained in such movements: rotation of the chest in different directions, figure eight, raising the bust, as when breathing. The main thing is that when performing various dance elements at home, enjoy the process, then the result will not be long in coming.
To make your bust bigger without surgery, to provide volume and elasticity, you have to make a lot of effort. Training in this matter has an important role.
Contrast shower helps to ensure toned and supple skin of the neckline.
Stooping while walking is unacceptable. You need to raise your head high, as if giving your bust forward.
Topless sunbathing will not benefit. Excessive amount of ultraviolet radiation does not affect the condition and appearance of the female bust in the best way.
Regularly doing simple exercises at home, as well as following the recommendations, after a while you will be able to notice the first results. And this will be noticeable not only to the owner of seductive forms, but also to those around her. And the weight it will be without surgery!
In secret
- Incredible ... You can increase the breast without pills and operations!
- This is the time.
- Without painful rehabilitation!
- These are two.
- The result is noticeable after 2 weeks!
- These are three.
Follow the link and find out how Elena Strizh did it!
Exercises for increasing hips and buttocks are preferred by women, women take up a lot of time to fight hated cellulite, trying to achieve the feeling that selected parts of the body are tightened and elastic.
Strengthening the muscles of the hips and buttocks with the subsequent achievement of the desired result in a gym is not an expensive task. Perform a similar lift is easy at home.
Nutrition to enhance exercise
Pump up the muscles of the buttocks and hips with physical activity not easy if you ignore the rules regarding nutrition. In particular:
- It is necessary to abandon fat, fatty meat, muffins, flour products, fatty, fried and spicy foods;
- Drinks such as tea and soda should be replaced with water and lemon, ginger tea;
- Give up alcohol;
- Consume about 1800 calories daily - with a sufficient amount of physical exertion, they will not begin to be distributed in the form of fat.
- Food is shown half protein, one third consists of carbohydrates, the rest are unsaturated fats;
- You need to eat fractionally, little by little, every 3-4 hours. You can’t overeat or be hungry.
A set of effective exercises
Before performing the main exercises, it is required to warm up the muscles of the buttocks and hips, hold a stretch. It is recommended that the muscles become malleable during the training process, better worked out. If you neglect the warm-up, it is possible to get serious injuries, including rupture of muscles and tendons.
To warm up, use simple exercises:
- Jumping in place (5-10 min);
- Running on the spot (5 - 10 min);
- Hips rotation (ten times to the right, left side);
- Leaning forward - lean 15-20 times to touch the tips of your toes with your hands.
Squats are used to increase the desired muscle group, it will turn out to effectively tone the buttocks muscle mass. When doing squats, dumbbells for weighting are allowed.
Squats:
- Legs are placed in a classic position (shoulder width).
- Stretch out arms;
- Bend your legs;
- Slowly rise. At the same time, the gluteal muscles need to be squeezed, lowering the hands.
Squats are performed without lifting the heels off the floor, otherwise the result will have to wait a long time. Using dumbbells in an exercise will accelerate the effect, further contributing to muscle contraction. If there is no possibility to use dumbbells, try to take bottles with water or sand. Gradually walk up to 30 times in two sets.
Lunges allow you to train the necessary muscle groups of the hips and buttocks. Execution algorithm:
- Legs must be placed parallel to the torso.
- Step forward with your right foot.
- The right knee bends at an angle of 90º, the left - completely.
- Squat until the knee of the left leg reaches the floor. Body weight is transferred to the right side.
- Return to original position.
- Perform exercises for the left leg.
Moving parallel to the floor. Focus on breathing - squatting is done on the exhale, you need to get up on inhalation. The number of times the exercise is gradually brought to 30.
Exercise from a position while lying on your back is quite simple, but effective. Execution algorithm:
- Lie on your back;
- The legs are bent at the knees;
- Buttocks slowly raise parallel to the floor with a delay in position for 3-4 seconds;
- The housing lowers without touching the floor.
During the exercise, heat will be felt in the hips and buttocks with the right technique. The number of times is brought to 30 per approach (make two approaches).
Swinging legs are considered effective. Algorithm:
- The person performing the exercise kneels, resting on his elbows, his back is parallel to the ground.
- Raises the right leg, bends at an angle of 90C. Foot facing the ceiling.
- Makes intense swings with his right foot. Left movements are not performed.
During the exercise, the abdominal muscles noticeably tighten.
The muscles of the buttocks are affected by side lunges. Doing exercise is permissible with weighting. Execution algorithm:
- Stand in a classic position with your legs spread shoulder-width apart;
- Take the right leg to the right, bend at the knee;
- Lower slowly, keeping your back straight. It is permissible to bend a little;
- Stretch your arms forward while maintaining balance;
- Slowly get up, do the exercise with the second leg.
Performing the exercise, press the heels to the floor, no need to stand on toes.
Sports Equipment Exercises
If you make an effort, it will be possible to achieve a good result with the help of the squats and lunges performed at home. To fully strengthen the layers of interest in the muscle group, it is useful to use a variety of sports tools. It is possible to work out in the gym or at home.
To strengthen and increase the gluteal muscles, it is useful to perform squats, placing a barbell on your shoulders. If the execution technique is not broken, the muscles of the hips and other muscle groups will be worked out. During the execution, make sure that the heels do not rise, the knees are facing out. It is possible to squat with a kettlebell, grab with both hands, squats are done without taking the heels off the floor.
Exercises on a stationary bike help strengthen and support the tonus of the gluteal muscles, help burn fat, build muscle.
Traction on straight legs perfectly develops the hips. Execution algorithm:
- The bar is placed opposite.
- Lift from the floor, keeping your knees straight. Achieving a position, it is required to take the pelvis back while lifting.
- You need to lower the bar by doing the above actions in the reverse order.
If the exercise is performed correctly, tension in the hips will be felt.
Stretching before and after classes
Strengthening the muscles of the buttocks and hips at home or visiting the gym, remember - exercises must end with a stretch. It will turn out to get rid of excess volumes, to maintain the tightness of the muscles themselves. Stretching will increase the effect of the performed exercises, help to achieve an increase in the desired muscle group. Thanks to the stretch, the fair sex begins to move gracefully, the gait begins to be distinguished by grace and smoothness.
Proper stretching is possible according to the algorithm:
- Sit on the floor, bend your left leg.
- Take the bent leg away so that the inside of the thigh begins to touch the floor.
- To bend the right leg, it is laid so that the outer side of the thigh remains on the surface.
- The right foot is pressed to the left thigh in front.
- Slowly bend forward through the right leg, due to the tilt, muscles will occur.
- Similarly, stretch the left muscle.
Stretching is mandatory before classes and after exercise. It is possible to achieve an increase in the muscles of the hips and buttocks with the help of constant training in the gym or at home. Patience and diligence, the right technique of execution will allow after a certain amount of time to achieve the desired result.