Tip 1: How to build buttocks woman

Beautiful buttocks every woman wants to have.This will help correct exercise.Engage in maintaining the tone of the gluteal muscles as you can in the gym and at home.It is important to regularly train the buttocks and not throwing sessions.The results can be seen in 1-2 weeks.
you need
  • gymnastic mat or soft home mat, dumbbells, jump rope.
Guide
1
most effective to create beautiful buttocks squat.Take a dumbbell, place the palm of them around his shoulders.Start doing sit-ups.The number of repetitions of the exercise depends on the physical fitness of women.
2
Stand up straight, holding dumbbells.Retraction straight leg and hand rises.Repeat with the other leg.Stand near a wall, make swings in the side of first one, then the other leg.
3
Take the rope, jump on two feet.Start with a 2-3 minute sessions.Every day, try to do more repetitions.Gluteal muscles are very quickly become accustomed to the load, and it must constantly increase.
4
Get on your knees, push one leg b
ackwards and hold it parallel to the floor.Do mahi outstretched leg, without touching the floor.Repeat with the other leg.Sit on the mat, stretch your arms in front of him.Walk on the buttocks back and forth.Be sure to use an exercise - one leg lunges forward while standing.
5
Lie on your back, place your hands along the body.Foot lift at a right angle and simulates cycling.Gradually speeding up the pace until you get tired.Place your feet about the buttocks, put one foot on the other knee up.Raise the lower part of the body, change legs.
6
are at work, in public transportation, household chores, watching television can also be trained.Stand up straight, tighten your buttocks, to endure fatigue, and then relax them.Repeat the exercise until feel comfortable.

Tip 2: How to build buttocks woman

In all circumstances, the figure of a woman is constantly in the spotlight.In the pursuit of harmony of female representatives sit on diets, visit gyms and beauty salons.Along with the beautiful shape of the breast, back, legs in the female figure in a special way are valued neat and firm buttocks, which is attractive and did not go look in a slinky dress and tight jeans.Buttocks well be inflated by means of simple exercises.
How to build buttocks woman
you need
  • barbell or dumbbells for the load, persistence
Guide
1
Get ready for a deep squat with a load.The load can take a dumbbell, barbell discs from the bar.If you are at home, you can use any object that is easy to handle (for example, plastic bottles filled with water).The weight of the load should not be too large.Arrange the feet shoulder width apart and begin to squat as low as possible, as much as possible keep your back straight.Your hips should "sit" on the calves, buttocks and almost get the heel.Do sit-ups 10-12 times, then - a break of 20-30 seconds - back squats.So 5-6 approaches (in the early days, you can approach 3-4).
2
Exercise - lunges forward.Step right foot forward it is necessary to make the leg bent at the knee turned by 90 °.At the same time remain in place left leg should also be bent at the knee at a right angle (knee should lightly touch the floor, but not limited to it).We made a sudden lunge - back to its original position again lunge original position.Change legs.Be willing to do 4-6 sets of 5 lunges on each leg.Exercise is also performed with the load (barbell or dumbbells in his hands).
3
kicks.Go to the wall, turn around to face her and the rest against it hands (palms).Slowly allot one leg back about half a meter.Especially active at the same time have to work the thigh muscles (in fact, Mach performed hip).Max must take place on the exhale, return to the starting position - on inspiration.Alternate legs.Perform 4-5 sets of 10-12 times.To enhance the effect, you can hang on the ankle a weight of 0.5-1 kg per hand.
4
Too kicks, but in a different starting position.Get on all fours, resting his elbows on the floor.Do turn kicks up and back, stopping at the end point for 2-3 seconds, then take the starting position.10-12 times for each leg of 4 approaches.
5
Exercise called "bridge".Lie on your back and bend your knees, pulling the heel to the buttocks.This hand should be extended along the body.Lift your pelvis up so as to form a straight line spin-buttock-thigh.Hold at the top for 2-3 seconds.10-12 times for each leg of 4 approaches.
6
№3 Think of exercise and repeat almost the same, only stand sideways to the wall and rest against it with one hand and make the foot moves to the side.Max may be so high as enough of your forces and capabilities.My legs.4 sets of 10-12 times.
7
Too kicks, only in the "lying on its side."Lie back, shoulders should be raised, hand on his elbow against the floor.Legs are stretched.Slowly lift leg, slightly delaying it at the top.Try to lift the foot when the feet are a little higher than his head.10-12 each leg swings at 4 approaches.
Note
is very important to perform all the exercises, becausetheir free interpretation can move the load to the gluteal muscles in the sciatic muscle, and then about any expected results do not have to talk.In addition, you can stretch the ligaments, muscles or injure your knees.
gluteal muscles - is one of the most massive muscles of the human body.It acts as an extensor of the pelvis and actively "working" at the time of brisk walking or running intensive.But with normal walking gluteal muscles are at rest, and that is why, if you do not exercise, do not use the pool or gym, but want to have elastic ass, you need to perform this complex exercise.
Note
not engaged to exhaustion.
Helpful Hint
Each exercise is done with pleasure, under the cheerful music.The number of repetitions chosen individually, depending on your physical fitness.
Sources:
  • as a woman pump buttocks

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