With a little effort, you will achieve the desired result and feel a taste for life.
How women react when they see a beautiful male body - almost the same as men. Evaluating sight is present in all people regardless of gender. And as it is proved by the carried out researches: women too pay attention to man's buttocks. So the strong half of humanity should think about its physical form.
The best way to pump up the buttocks is to buy a gym. But the complexes of exercises, which are often used in sports halls, fitness clubs, will help you in finding a beautiful and tightly shaped buttocks. These trainings are fairly simple to perform, which will allow each person to get the desired result. Let's start with a maha leg. Starting position: kneeling with an emphasis on the elbows, wind one leg under the chest and do the swing until complete straightening, after which we hold for a few seconds. We repeat this exercise several times. This exercise activates the sciatic-popliteal muscles and a large gluteal. Later, for better effect, you can fasten the load to the ankles.
Even such a simple exercise as a "footbridge" has found application in creating a beautiful buttock shape. Starting position: lying on the back stretching his hands along the body with the palms down. We raise the buttocks, while the stable position on the feet is important. Hold in position for a few seconds and lower the pelvis, but so that it does not touch the floor. Repeat the exercise several times. In this exercise, the same muscles are involved as in the previous one.
The following exercise develops middle and small gluteus muscles. Starting position: lying on one side bend the arm and lean on the elbow. Raise the leg up, keep the knee level, the angle of lead is no more than 70 degrees. Hold this position for a few seconds. You can also use the load on the ankle.
The next exercise is the best way to pump up the buttocks and help to determine the shape of the buttocks most accurately, because the muscle tone of the thighs, which work hard during this exercise, give the buttocks a roundness. In turn, this allows you to identify the waist. Breeding the legs on the simulator will use the middle gluteal muscles and the upper part of the large gluteus muscle. But with one condition: during the breeding of the thighs you will alternately change the location of the back of the simulator. In the position of the backrest of a strong backward tilt, the middle gluteus muscles are more involved, but if the backrest is vertical, the main load goes to the large gluteal muscles.
Exercises with weights are more effective in comparison with standard movements and are the best way to pump up the buttocks. You get more efficiency at the expense of additional load, therefore, the end result will please you much more quickly. To conduct classes there are many exercises that will help you in solving your problem. Pumping the buttocks is better to start gradually with the subsequent increase in the load. Therefore, to begin with, take an empty bar with which you can perform deep squats, keeping it on your shoulders. First, you need to determine the width of the arrangement of the legs, since not everyone can make squats with a wide or narrow leg arrangement. It depends on the structure of the body.
Try to sit down several times in different positions, feel the difference and choose a suitable position for you. Picking up the best option for yourself, proceed to deep squats. It is very important that the radius of the squats be as much as possible. The sharper the angle, the higher the efficiency. The number of repetitions you determine yourself - it depends on the physical preparation, but the optimal option is 10-12. The same exercises can be performed on the Smith simulator, since in most people squats with a deep angle are obtained only with a narrow setting of the legs. On the simulator, you must follow the same instructions, but when lifting, slide the bar up and back. These exercises will help you build muscle mass on the buttocks. If you think that your buttocks are not large enough, then these exercises will help to realize your dream. In maintaining the shape and elasticity of the buttocks will serve another exercise - attacks with a barbell or neck. The shell is to choose for you, since everything depends on physical preparation. This complex involves a large number of auxiliary muscles: pelvic muscles, oblique and straight muscles of the press, muscles of the lower back. The main working areas are the gluteus muscles and hamstrings. The starting position is the same as with squats. Then slowly step one foot forward so that the front and back legs form an angle of 90 degrees, with the hind leg almost touching the floor. To put the knee on the floor is by no means possible, the effect of the exercises will be zero. Therefore, before starting the exercise, try to lunge without weight to determine the appropriate length of the step. The optimal version of the sequence of exercises - a series of attacks for one leg, then for another. Since it is easier to keep the balance of the body in this order, the number of repetitions is regulated by yourself, but the ideal variant is 4 repetitions of 8 attacks.
Sports activities are a guarantee of health. And when the results of training eventually get a staggering result, you can proudly look at yourself in the mirror. But to dwell on the result achieved is a big mistake. Regular forms of training are required to maintain the form. And to improve the result: an increase in the volume and severity of the load. The reward for diligence will not make you wait long. The ideal body is a high self-esteem and the ability to show your body on the beach without embarrassment. A visit to a beautiful outdoor dress will not make you blush. Increased attention of men - all these arguments prove the correctness of the choice made.