The most effective vacancies for the buttocks are traditionally considered lunges and squats. Unfortunately, not everyone likes them or can perform them because of the heavy load on the knee. In fact, you can bring your ass in perfect shape or close to it without exhausting workouts, unloved vacancies and visits to the gym. To do this, you do not even need special equipment, it is worthy to perform simple vacancies for only 15 minutes a day.
Exercise #1
Start your workout with the "glute bridge" vacancy. Many are familiar with it, but underestimate its effectiveness. It will help to disperse the roof and "get into the rhythm", warm up the ass, back, and at the same time the press.
Lie on your back, bend your knees and sink your heels into the pole. Gently lift the pelvis, pushing it out as much as possible from above to account for the tension of the gluteal muscles, and also slowly lower it.
B execution processes the arms remain stretched out along the body and pressed to the floor. Multiple approaches of 30 steps will be enough, but if desired, the number can be gradually increased. The implementation can be complicated by resting your feet on a sofa or other suitable elevation.
Exercise #2
The subsequent release, which is able to quickly tighten the buttocks, is the usual back swings with the leg bent at the knee. It perfectly trains the back of the thighs. Starting position: emphasis on the knee and palms (arms straight). Pull the leg bent at the knee as far back as possible and from above. The rate should be reduced at the same time. 3. relax the working leg, but do not touch the floor-the muscles should remain tense.The wider the amplitude of movement in the hip area, the more intensively the gluteus maximus is worked out. Do not make swings to account for the deflection in the lower back-it should be fixed if possible. Do not lower your head, the neck should be left flat. Make a release on both legs. Start with three sets of 20 times, and gradually increase the load.
The swings of the leg bent at the knee can be complicated and made even more painful effective. To do this, hold the leg when the front surface of the thigh is reached parallel to the c pole. 3. make a few additional short swings from above, without unbending the knee and without lowering the lower fixation points of the thigh. Follow so that the additional strokes are performed assigned to the account of the tension of the entire muscle. To delay the speed reduced, be sure to fix the lower back. To begin with, 5 repetitions for each leg will be enough. Increase the load gradually, making sure that there are no unpleasant sensations or spasms in the hip area.
Exercise #3
3The complex can be completed with a vacant "toad". Lie down for life, bending your knees and spreading them in a fortress. Put your arms bent at the elbows in front of yours-they will serve as a counterweight and support for the head. Gently lift the hips off the half. Try to hold them in a "suspended" state for a few seconds. The body remains pressed to the floor at the same time. 5-10 repetitions will be quite achievable. At first, the release is difficult, but each time you will be able to lift your hips higher and higher.
Stretching will help to relax the muscles after strong vacancies. Lie down on the floor with your legs stretched out. Bend one knee, press it to your chest as much as possible, then enter the blue sideways, without unbending, and try to put it on the floor for the second leg. At the same time, the back remains pressed to the floor and does not twist in the lower back.
Repeat the complex every other day to allow the muscles to rest and adapt to the load. With proper and regular performance, your buttocks will soon rise, become more elastic and rounded.
You must be logged in to post a comment.