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Exercise and proper nutrition for beautiful buttocks
- As impact fitness exercise for the muscles of the buttocks
- A set of exercises for homework
- The Supplement exercises for your butt?
Every girl wants to be beautiful and toned, and buttocks — this is the part of the female body, which immediately gives the degree of natrenirovannosti. At the current pace of life not all have the opportunity to visit the gym. Many women live in such a busy schedule they can find time for study at home. But even in the absence of special exercise equipment home exercises can help quite easily and quickly pump up the buttocks.
As impact fitness exercise for the muscles of the buttocks
Before learning the exercises, it is necessary to consider what constitutes buttocks. This muscle group consists of large, medium and small muscles.
- The gluteus Maximus muscle.
It is the largest muscle in the body, which serves for fixing the trunk in a vertical position and assists in flexion and extension of the hips. Her training mainly depends on the attractiveness and topography of the buttocks.
- Gluteus Medius muscle.
Overlaps gluteus Maximus. Used for abduction of the thighs to the sides.
- Small gluteal muscle.
Also located under the gluteus Maximus. Helps in the movements of the legs, pelvis and body.
Unfortunately, modern humans rarely engage in sports and fitness exercise and in General lead a sedentary lifestyle, which causes partial atrophy of the muscles of the buttocks. As a result, they weaken and externally acquire sluggish, inexpressive form. In fact, this muscle group unlearn to perform the usual function of working only in a restricted mode. And most of the load take on the muscles of the hips and lower back. Thus, the lack of exercise affects not only health, but also affects the appearance of the person.
So in order to bring this part of the body fit and flattering shape, you need to perform exercises for the buttocks. But to begin correctly to the target. So, if you want to tighten these muscles, the tangible result will be visible after a month of constant playing. But to build muscle and give your buttocks the volume you will need more time, about 6-12 months of regular training.
A set of exercises for homework
Below are a set of exercises, which you can use effectively to pump up the glutes. Before class, you must do a little workout where you can incorporate leg swings to the side, kneading all the joints and jumping rope. Only after the body is well warmed up, you can begin training.
- Mahi back bent leg.
To take the starting position on the Mat on all fours, relying on his knees and bent at the elbows. Alternately perform 15 swings legs back and up. It is important that the working leg is not shifted to the side. Perform 3 sets.
- The bridge.
Lie on the floor, arms stretched along the body, knees bent feet placed close to the buttocks. Tear off pelvis from the floor and raise as high as possible, in the extreme point to stay a bit longer and stretch the muscles of the buttocks. Do the exercise 20 to 25 times in 3 sets.
Stand up straight, feet shoulder width apart, back straight, hands are on waist. To make a step with one foot forward and bend the knee so that the thigh was parallel to the floor. Leaning on your front foot as you exhale take the starting position. Perform 10 to 12 repetitions on each leg.
- Standard squats.
This is a basic exercise for the glutes is running from a flat rack. During the squat the pelvis back, bend your knees at a right angle, and then return to the starting position. Perform 12-15 repetitions of 4-5 approaches.
- Squat near the wall.
Pressing my back to the wall and, keeping his eyes on the back and buttocks to sit down so that your thighs are parallel to the floor. To stay in this position for 30 seconds. Perform 3 sets. During the month, with each workout to increase the time in 10 seconds.
- The rise of the hill.
To perform this exercise for any sustained hill — chair, sofa, etc. to face the chair to step on it with one foot and lifting, straining of muscles of the legs and buttocks. Not to help yourself with the other leg. Perform 15 repetitions in 3 sets on each leg.
- Wide squats.
Put your feet much wider than for the classical exercise socks to breed in different directions and sit as low as possible. Perform 10 to 12 repetitions in 4 sets.
- Walking on the buttocks.
Sit on the floor with the pelvis and the gluteal muscles back and forth. Perform 10 to 12 repetitions in 4 sets.
- Leg swings to the side.
Lie on your side, the emphasis is on bent at the elbow, bottom leg slightly bent at the knee. Upper leg to perform the swing as high as possible, knees do not bend. Perform these exercises for the buttocks should be at least 10-15 times in 3 sets
The Supplement exercises for your butt?
In order to make the buttocks beautiful elastic form it is not enough to perform a set of exercises described. Requires a sound approach that intense exercise combined with a proper, balanced diet. Such a diet will get rid of excess body fat and make the shape of the buttocks more clear and prominent. If there is no extra weight, proper nutrition along with physical activity will help to build up the necessary volume. In this case, it is necessary that the diet was sufficient amount of protein, which is the material of muscle fibers.
For building muscle mass the diet should include vegetables, cereals, wholegrain bread, legumes, vegetable oils, fish, poultry, lean meats, nuts, natural dried fruit and honey. While trying to give up fried and fatty foods, and foods containing sugar. Even if you have a large excess weight in any case can not starve and sit on mono. You just have to adjust your diet and eat little and often — 5-6 times a day.
Thus, a balanced diet and home exercises will allow it to achieve the desired result and get a beautiful and toned gluteus Maximus. The main thing is to go confidently to the planned purpose and do with pleasure!
Uses photographs Shutterstock