How to pump the ass at home? Berry exercises and tips.
Dear girls, have you ever noticed how men turn after you? Meeting a gaze with a stranger walking towards him, the guy, it would seem, had to fully appreciate her appearance. But no, only the “view” is not enough, men are no less interesting “back view”.
It is not surprising: a neatly tightened priest is the same symbol of sexuality as a magnificent bust, slender legs or bends on the body. When looking at a beautiful ladies’ ass, men floating before his eyes, consciousness is blurred, and the body is filled with excitement. Alas, round sexy buttocks are only occasionally found in girls who do absolutely nothing for their attractiveness. In most cases, becoming the owner of the priests as a nut manage only patient and demanding young ladies.
However, the main thing in this matter is not to overdo it. Many girls begin to download the ass with increased enthusiasm, performing a heap of exercises at home or gym for hours, exhausting and exhausting their body until impossibility. To achieve standing results, you need to think through every step, make a clear plan and follow it on the way to achieve the goal. Only prescribed sets of exercises, competently compiled daily routine, compliance with training and rest schedules will help to pump buttocks in a few weeks.
The basic principles of preparation for classes are the following points:
- Think to the details of the schedule and the mode of your day: if you want to achieve high results, the sport will have to be given at least 1 hour daily.
- Remember your diet: the diet is most likely to be reviewed, giving the advantage of protein and plant foods, reducing the consumption of carbohydrates, fats and all sorts of harmful.
- Zealously download the ass and train at home for several hours from the first days you do not need. In the first week, it is enough to give classes for 15-20 minutes: so the muscles will be able to adapt to a more active lifestyle and unusual physical exertion.
- Do not play sports against the backdrop of depressive disorders, apathy. Classes will bring more benefits if you download the ass in a positive mood.
- Remember that pumping buttocks without the use of additional items, the so -called weighting agents, is problematic. No, of course, when classes with its own weight, it is easy to give the pope a sexual shape, make it stronger, but it is unlikely to increase its volume.
The simplest exercises for elastic buttocks at home
Meanwhile, psychologists argue that for most men it is more important not so much the size of female priests as the smoothness of lines and bends of the hips. So, large gluteal muscles are responsible for the beautiful and voluminous fifth point. They are the most massive muscles in the human body. Thanks to the gluteal muscle, a modern person knows how to stand directly, walk, run, jump, etc.D. It is located behind, on the surface of the pelvic bones. No less significant are small and medium gluteal muscles that are responsible for the sexuality of the hips line and are on the sides. To bring them in tone, you will have to spend the lion’s share of your time on sports training. Ready? Then forward, towards sexual and strong buttocks:
- Complex of squats. Designed for the first month of classes. Implies a start from 50 squats on the first day with an increase in the number of movement to 250 to the end of the first month of training. Every seventh day is a break.
- Romanian traction. The most popular exercise that allows you to work out a large butt muscle. The ass can be pumped up using a bar or dumbbells, which will create a weight load. Squats are performed with wide legs, it is important to feel the tension of the muscle with every movement. The main thing is not to overdo it with the number of approaches for the first time, since intensive muscle stretching can cause serious discomfort and will interfere with further classes.
- Lunges with dumbbells and swinging back. You need to get straight, step forward and sit down. It is extremely important to monitor the hips that should remain parallel to the floor, straightened shoulders. Repeating the exercise 10 times on each leg, and then continue the training, doing the same exercises, but now putting forward a leg back.
- Bridge. You can pump the buttocks at home in a lying position, bending two legs at the knees and firmly resting in the feet on the floor. Raise and lower the pelvis alternately, and for complication you can stretch the right, and then the left leg.
What else needs to be known about training for sexy buttocks
To quickly pump up the upper part of the priests, you will need to perform exercises, the purpose of which is to stretch the upper gluteal muscles. For example, professional fitness trainers consider it simple in technology, but a very effective option “split”. You need to perform the exercise with dumbbells, putting your feet shoulder -width apart, when squatting the ass, you need to be removed as far as possible. The back should remain straight, and the blood will add to the muscles, and circulate faster. When choosing dumbbells, based on your feelings: they must weight your own weight, but not tear your hands.
Do not worry if not everything will work out at once. In order for the process to bring pleasure and become noticeable first results, look closely at yourself. First you can deal with in front of the mirror or ask a friend to observe whether you are training correctly.
Remember, the main thing is not the number of approaches for one lesson, but their quality.
By the way, you can train buttocks and download the ass during work, for example, sitting in the office, in transport or when viewing television programs. Sit more comfortably, put your legs and stop into the flooring in the feet, then lift and lower the heels alternately.