Guide
1
muscles of the buttocks perfectly amenable to training, you only need to make a clear plan of action.It is noteworthy that the principles of training these muscles are the same for both sexes.With the right approach, the first results will be visible in 2-3 months.
2
Recommended exercises are performed from 5 to 20 times in two-three approach.Load increases gradually, breathe out stress to stabilize blood pressure.Coaching always start with warm-up and ends with stretching.
3
most simple, but very effective exercises for shaping buttocks - it squats.Stand with your feet shoulder-width apart and start slowly squat.Keep your back flat, and in that moment, when
the thigh will be parallel to the floor, lock body and start slowly to rise.Repeat the exercise for 20 minutes and do at least 2-3 visits.
4
Then take a supine position, bend your legs and put them on the shoulder-width apart, heels resting on the floor.Hands are on the floor parallel to the torso, palms up.Rest hands on the floor and raise your hips until body and hips will not appear on the same line.Get down on the floor and stay in the same position.Now, again raise the pelvis and in turn, straighten legs.The thighs are parallel to each other, it is fixed at the top of the pelvis.
5
Lie on your stomach, legs together, knees bent.Tighten your buttocks and press and lift both knees on the ground by a few centimeters.Return to the starting position slowly.Do not move jerkily, or damage the back.
6
Next, stand on all fours, rest on the forearms and knees.Rises to the height of the pelvis bent leg.For the weights can be put in the popliteal fossa a little dumbbell.
7
adjust the shape of the buttocks to help special underwear that will give this body a rounded shape and lift the buttocks up.For example, the shorts with the effect of push-up, lifts the buttocks by analogy with the bra.To make the chiseled shape buttocks use special panties with sewn tab, which creates the effect of appetizing fifth point.If you want to make buttocks shape, visually reducing them, will help slimming underwear or corrective trousers.
8
Reshape the buttocks can be surgically using glyuteoplastiki - plastic surgery on the buttocks.You can make the buttocks liposuction to reduce their volume or plastic endoprosthesis (suitable for implantation of the prosthesis shape of the buttocks).Note from glyuteoplastiki there are contraindications, you should consult with an expert before making a decision.