In many ways, the attractiveness of people depends not only on the beauty of the face, but also on the beautiful figure. When evaluating a woman's appearance, they always pay attention to the chest, waist and buttocks, they play the main role of the comparability of the image with the ideal of a modern woman 90-60-90. [Contents]
That is why many representatives of the beautiful half of humanity strive with all their might to comply with the established ideals of beauty, including the strict parameters of the figure.
As you know, not every woman can boast of the ideal shape and volume of the buttocks, which are given by nature. Some resort to cosmetic methods of body shaping in this area, and some pull themselves together and begin to intensively pump the gluteal muscles with the correct effective exercises.
Today we will talk about what exercises you need to do in order to quickly pump up the ass, make it elastic and attractive. Despite the fact that many are intimidated by grueling training, it remains the fastest method to get a positive result in a short time. So let's go.
The main principles of pumping the buttocks
The principles of training the muscles of the buttocks are simple, but it is important to remember and adhere to them. According to the advice of experienced fitness trainers, a beginner should not immediately start with heavy loads, as they can cause harm.
Untrained muscles are not ready to experience severe stress immediately, so you should not do everything at once.... Only training with precisely calculated loads will help you reach your goal as quickly as possible.
- Warm up and warm up the body... To pump up the buttocks, you will need complex exercises, before which a warm-up must be done. To stretch the gluteal muscles, it is necessary in a sitting position in the lotus position to press the feet together and grab them with your hands. Then bend towards the feet several times.
- Stretching... Since the emphasis will be on squats, stretching is done first. Standing on one leg and leaning on the wall, take your bent leg and try to raise it as high as possible. This is how the quadriceps muscle flexes.
- Schedule in the most prominent place... A beginner should do workouts 4 times a week and for 10-12 minutes a day.
- After training you need to take a cold and hot shower alternately (contrast).
Effective exercises for pumping up the gluteal muscles
According to many athletes, it is the classic squats that are effective exercises that well increase the leg muscles. Squats in the beginner training program are performed 20 times in the morning and evening. The technique is very important, because most people do this exercise incorrectly, which is why the expected result does not come for a long time.
During squats, the back bends, the legs stand opposite each other, between the thigh and lower leg an angle of 90 degrees.
Bench lunges
You need a bench to perform Bulgarian lunges. In the absence of a bench, it is replaced with a chair (it is important that the supporting part is below the knee).
When the sock rests on the bench, the front (working) leg lups out, and with it inhalation.On exhalation, there is a return to the starting position. The knee of the front leg is in line with the toe.
You should try to do the maximum possible number of repetitions in one approach. For a beginner, for the first time, 3 approaches are enough.
Gluteal bridge
This exercise helps tone and develop muscles, making it very effective. It is performed at the end of classes. You will need a chair to complete it.
A person leans on the sofa with shoulder blades (support is needed) and, putting his hands on his stomach, slowly lowers the pelvis. Then the pelvis is raised and returned to the starting position.
3 approaches are enough for execution. The number of repetitions of the exercise is determined by the physical condition of the person after all previous exercises. The glute bridge should be done in 3 sets of 25 reps.
Lifting the buttocks
A very effective and quick way is to lift the buttocks. To do this exercise, lie on your back. Bend your legs and move them as close as possible to your buttocks, with your arms along your body and your feet on the floor. As you exhale, the thighs should be lifted up and the buttocks should be tense.
When you rise, remain in this position for a few seconds, and when inhaling, return to the original position. These actions are performed 15 times in 3 sets. Rest between sets should be no more than 40 seconds. Try to keep your back straight during the exercise.
Swing your legs
Side leg swings are performed in almost the same way as in the previous exercise. But now the actions are performed lying on its side. Try to lift your leg as high as possible. On each leg, you should do 3 sets of 20 times. According to experts, leg swings are the main, common, and effective way to quickly pump up the muscles of the priests.
Swinging legs
With this exercise, you can not only pump up the buttocks, but also achieve its beautiful shape. This exercise is performed while lying on your stomach on the floor. Squeeze your legs together and lift them, swinging them up and down.
At this time, your buttocks should be tense. Raising her legs up, the girl holds them in this position for 10 seconds. To make it more difficult, try to lift your hips off the floor while swinging your legs.
Please note that you can pump up your ass not only at home, but also at work. What exercises can you do even at work?
Exercises you can do even at work
Most women's work involves a sedentary lifestyle, which affects all muscles. When you are at work, it is not always possible to quit work and start exercising, as this is influenced by inappropriate clothing for classes and colleagues who will not understand you. Therefore, women should understand what exercises to do. To pump up your ass at work, do the following exercises.
Contractions of the gluteal muscles
You need to tense and relax your buttocks for a few minutes. With such effective activities, you will pump up your ass even at work.
Sitting against the wall
Sitting against a wall will help build stronger, stronger buttocks. This exercise is considered very difficult, so after the first exercise, many women stop doing it all the time. After a few workouts, these activities will become easier. To do this exercise, you need to imagine that you are sitting in a chair with your back against a wall. You should be in this position as long as possible.
Exercise in the gym
Athletes are confident that a greater effect can be achieved by going to the gym. To pump up the muscles of the gluteal region in the gym, you can use both classic simulators, thai and newfangled special techniques.
Reduction and extension of legs
The leg extension and leg extension machine has become very popular with many athletes. To use this machine, customize it to suit your load. Although this machine is needed for pumping up the thighs, it is very effective for the buttocks. If you tilt the body slightly forward, then the load on the buttocks will increase. When bringing your legs together, do not lower them completely so that your legs are in constant tension.
Exercise hyperextension
This effective exercise is considered the main one for women who want to build their thigh muscles. Before you start exercising, adjust the machine to suit your height. With your legs secured, take a deep breath, make a downward movement, and exhale.
After that, return to the starting position and again perform the same actions, not forgetting about the correct breathing. Professionals consider hyperextension to be the first way to pump up a girl's perfect glutes in the gym. Physical activity will be increased if you work with a pancake from 5 kg.
Deadlift
Many girls believe that deadlifts are only for men, but women use this exercise quite often. It is important to perform deadlifts on straight legs, as the load on the buttocks and hips increases. Bend over and rise with the barbell slowly, but keep your back straight.
The load should be such that you can do 15 reps. Some girls try to make the exercise harder by doing it from steps or a stepper in order to quickly build the muscles of the thigh and buttocks. But this method is considered too traumatic, so warm up well before starting the exercise. For maximum effect, actions should be slow and fluid.
The Importance of Rest, Sleep, and Healthy Eating for Rapid Muscle Building
Rest and sleep
Few people know, but muscles grow during rest, when there is intensive muscle growth. Sleep is the body's rest and the accumulation of energy for further actions, therefore rest is the most important part of a person involved in sports. Sleep should be 7-9 hours.
Most beginners are wondering if naps are good for athletes. Experts will answer that it is useful because vigorous physical activity requires a lot of strength, which will be replenished with the help of sleep. But it is better to sleep no more than 2 hours during the day, so as not to bring down the body's biorhythm.
Food
Without healthy food, there will be no result, so proper nutrition is the key to success. The diet is compiled individually, that is, the physique and height are taken into account.
There are three main substances required for consumption:
- Energy-giving carbohydrates;
- Proteins, which are a kind of "building material" for muscles (in combination with exercise, they will very quickly increase the ass);
- Vitamins and minerals that support normal metabolism.
You will have to eat often, but in small portions. Before and after workouts, a bias towards carbohydrates is made, because energy is needed for exercise. You need to have lunch 2 hours before training in order to gain strength and not exercise with a full stomach, and do a light snack 1-1.5 hours before training. You can eat cereal, fruit, or drink juice.
After exercise, the body will be tired, so that 20 minutes after it (after taking a shower and restoring blood circulation), you should start eating. It is better to eat rice porridge with white meat or oatmeal with bananas.
On the day of rest, you should eat protein foods (rice, legumes, buckwheat, etc.), since muscles grow during rest. You should eat on such days 5 times: 3 main meals and 2 light snacks.
Being engaged in the program, following all the recommendations of specialists, it is possible to quickly achieve a perfectly pumped up beautiful priests.
The most difficult thing is to take the first step towards this goal. Then - train hard, not forgetting about rest and proper nutrition.