to tighten the gluteal muscles, do some jogging.If you've never seriously running, start with small distances.Do not rush and keep quiet breathing.With the strengthening of the muscles increase the distance run.With this multi-functional training you will not only tighten the muscles of the buttocks and legs strengthen, but also lose weight, stabilize the work of the heart of the system and improve the tone of the whole organism.
Squat.The heel is not tear off the floor and keep your back straight.For greater effect, doing sit-ups in a number of approaches, gradually increasing the number of times.
exercises.Stand erect and grasp your right hand on the door handle, lift your left arm straight up and straight left leg - the side.The angle of the legs should be 90 degr
ees.15-20 Make circular movements in one leg and then the other way.Turn around and follow the same steps with the other leg.
Get down on all fours and lift the leg back and up, hold for a few seconds, and then put in place.Make each leg 20 rises by 2 approaches.
Lie on your stomach, bend your elbows and place them in the lock on the chin.While straighten legs and toes turn inward.Slowly lift your right leg, bending the knee did not, at the same time make it a circular motion.Also, slowly lower it without stopping movements.The left leg should remain fixed on the floor.Do 15-20 of these climbs, then repeat the same with the other leg.The slower you will carry out this exercise, the better.
play table tennis.According to experts, the speed and type of motion in the part in this game effectively help shape the buttocks ideal .They tightened up and become more elastic.
Tip 2: How to build beautiful legs
If you dream of a strong and beautiful legs, try to master the five-minute set of exercises for this part of the body on the system of Pilates.With the help of the complex you will be able to develop a major leg muscles, making them slender and strong.
- - elastic band.
To complicate the complex and additional resistance during exercise, use an elastic band.Do not forget about the basic requirements of the Pilates method: strain your abdominal muscles, pull the navel to the spine, relax your shoulders, open the chest and pull the spine.In each exercise allot 1 minute.Believe me, in five minutes you'll feel as if you have worked long and complex exercise!
first exercise is aimed at the outside of the thigh - the problem area, which has a tendency to purchase the bag-shape.In addition, it coaches the entire lower part of the body, from the lower back to the calf and ankle.Stand up, his hands on his waist and wearing an elastic band on the ankle.Spread your feet shoulder-width apart, while slightly stretching the tape.Bend legs at the knees, inhale and sit down back, pulling the navel to the spine.Chest widely expand, keep your back straight.Exhale and return to a standing position, while straightening your right leg to the side.Feel the tension in the outer muscles of the right thigh and buttocks.Then sit down again and repeat the movement with the other leg.Continue to squat and change leg for 1 minute.
second exercise strengthens the muscles of the back of the thighs and give them the tone.Stand up, his hands on his waist and wearing an elastic band on the ankle.Pull your navel to your spine and move your right leg back.Straining abdominal muscles, exhale and raise your right heel toward the buttocks.Stop when the shin will parallel to the floor.On the inhale lower leg.Perform each exercise right foot 30 seconds, then change leg.When you exercise do not forget to stretch the whole body up before raising the heel.Imagine that you are drawn to the ceiling of the top of an imaginary rope."Button in an imaginary corset.
Exercise for the development of quadriceps strengthening the front of the thighs, especially the patellar part.Stand up, wearing an elastic band on the ankle, put his hands on her waist, pull the navel to the spine.Transfer the body weight on the left foot, bend the right leg at the knee and place it on the toe.On the exhale, straighten your leg, pulling sock.The foot is strengthened by the fact that you move only the lower part.On the inhale, return the leg to the starting position, bending it at the knee.Repeat the exercise for 30 seconds, then change leg.
Development muscles inner thigh.Exercise to tone muscles inner thigh.Stand up, wearing an elastic band on the ankle, hands on your waist, stomach muscles tighten.Transfer the weight to the left foot.Pull the right foot forward, putting it on the toe.On the exhale, pull the left leg in front of the left foot.You should feel tension in the inner side of the thigh, right leg .On the inhale, return the leg to the starting position.After completing the exercise for 30 seconds, switch legs.
- How to build beautiful buttocks