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How to download the priest at home?

5 min read

Looking for video beautiful priests, or pictures of girls with rounded shapes, deep down every woman feels a slight sting of envy. However, envy is not necessary. Much better to start, and we will try to alleviate the problem.

The basic rules of pumping buttocks

What does it mean to pump up the muscles of the buttocks? This implies increasing lean muscle mass. This effect can not be achieved, if you do not follow the basic rules of the training regime. By itself, the training process includes not only exercises in the gym, conventionally, it consists of several components:

  • Adhering to a meal.
  • Rest and restoration.
  • Exercise.

Without this basic algorithm to achieve a result not succeed. Therefore, it is necessary to adjust itself on the result, strictly follow the regime.

Nutrition – 50% of success, the diet must include a variety of foods. Prepared food must contain proteins with a ratio of 20-30%, and fats no more than 10-20%, carbohydrates 50-60%. At first it may seem complicated, but little by little, counting BDIM becomes habitual, in the same part of life as morning hygiene.

Least important on the way to the elastic ass. Many people know that in the recovery process, begins active growth of muscle fibers. Driving your body to exhaustion, not giving him time to recover, but rather to a nervous breakdown than a rounded shape. However, the gluteal muscle is large enough so it can withstand up to 4 workouts per week.

Physical activity should be dosed and systematic. Doing from time to time, then 15 minutes, then 30, and then once the 2 hours, not be able to achieve the goal. So, you should immediately schedule the training to fit in with the usual mode of the day, will not interfere with important plans.

The best exercises for the ass

Variations of exercise for elastic buttocks a great many. Some of them are effective, some are only good for keeping in shape. In order to properly pump up the buttocks and not lose the volume, you must also carefully choose the exercises. We tried to choose the most effective of them.

Attacks “Reverence”

If you dream about a beautiful ass, and the ability to go to the gym there, then cross squat is a great choice. They involve musculature buttocks and lower legs.

  • Take a stable position, feet should be shoulder width apart, hands are better to place in front of him bending at the elbows.
  • You need to step back, actively supporting foot behind, bend it slightly bent.
  • Support leg will take the weight of the whole body.
  • Take the starting position, repeat same with other leg.

The exercise is followed by 4 sets, each containing 15 full cycles of the exercise.

To complicate things you can also additional weight.
The gluteal bridge

Exercise is good for their versatility. To run it can both beginners and experienced. Looking beautiful priests in the video or round ass girls on instagram, make no mistake – this is due to the gluteal bridge, which is:

  • Lie on a Mat or gym Mat, bend your legs, press your feet into it. Hands placed along the body.
  • On the inhale lift your hips as high up as possible, Contracting the glutes and thighs. The body should form almost a straight line from shoulders to knees.
  • Stay in this position 2-3 seconds.
  • Take the starting position.

The gluteal bridge runs on the same algorithm as the first exercise. To complicate the execution by placing a foot on the fitball using the weighting that should be placed on the abdomen, and also perform gluteal bridge on one leg. To do this, the foot remains in the air or is left on the opposite knee.


Not every house includes a full step-up platform so the question of how to make the ass not having the right equipment, is quite relevant for many. Professional platform successfully replaces a low stool or bench. This exercise will not only work out the muscles of the buttocks and legs, it will contribute to the development of coordination and sustainability. Perform step-the steps are as follows:

  • Select the bench on which you are comfortable to “walk”, it should not exceed the height of the bottom of the knee. Take your position in front of the equipment.
  • Step onto the platform, pushing off the opposite leg, raising the knee to the chest level.
  • Lower your leg to the floor.
  • The exercise you will need 10-15 times each leg. 3-4 passes is enough to feel the muscles working.

Reaching a level where the suggested number of repetitions and approaches will not be forced to feel the fatigue, you can add the weighting.


This exercise is working fine gluteus Maximus muscle, and also involve the back, especially the lower part. Performed in the following way:

  • Adopt the prone position, straighten your arms, legs pinch together, pull the bowls.
  • By tension of the abdominal muscles, simultaneously lift legs and arms off the floor, take the posture of “Superman”. To perform the upgrade you need to breath, at the highest point, squeeze your glutes for 1-2 seconds.
  • Take original position.

To perform this exercise 10-15 times for 2-3 recommended approach. Between sets pause duration in minutes. As soon as the exercise is perfected, it is possible to complicate the task by adding weight. Take your dumbbells, and ankle secure the weights.

To perform such cycles should not be less than 15 and 2-3 sets. Complicate exercise, having taken in hands a dumbbell.

Mahi ago

Exercise affects the muscle in the buttock, quickly making her taut and toned. Performing the exercise it is important strictly to observe, otherwise the effectiveness of them is not complete. Back straight, tummy tucked up, the amplitude of swings maximum.

  • Take your position, leaning his hands on his knees. Do not operate the pelvis and spine.
  • Lift the leg bent at the knee as high up as possible. Stop smooth, buttocks tense.
  • Take the initial position.

To perform moves you need 3-4 sets of 15-20 repetitions on each leg, it is permissible to pause a minute between sets. Complicate exercise, having fixed added weight on the ankle.

Stop wondering “How to pump up your body?”, you simply start to act – the result will not keep itself waiting.

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