A beautiful and resilient female body will not leaveindifferent to any representative of the stronger sex. But in order to achieve the cherished 90-60-90 you need to sweat well. It is not unknown that one of the most attractive qualities of a woman is her priest or a scientifically gluteus muscle. Therefore, on the way to perfection, you need to know how to pump the ass. Of course, one day you can not get rid of what has been accumulating for a year or even several years, but if you give every day a little time, you can fix it.
The question of how to pump the ass, basically,is put to the coach in the gym. Certainly, that the expert will easily cope with this task and will certainly show you a couple of exercises and will decide the order of their performance depending on your physical preparation. But what exercises to pump the ass at home, if there is no time and money to attend gyms.
Starting to describe exercises to pump the ass,should pay attention to the number of training sessions. The best option is to do the exercises three times a week, the run time is about twenty minutes, but in the future you can increase. It is necessary to do about fifteen approaches for each side. Gradually, the body will get used to this load and it can be increased.
In the question of how to pump the ass the most faithfulSquats will become an assistant. The easiest and fastest way, as most experts say, and moreover the most understandable. To do this, you need to place your feet on the width that you find most comfortable and at the same time allow the quality to perform the exercise. The back should be straight, and try not to bend forward. Now gradually begin to crouch. In the future, you can increase the load with a dumbbell.
Another option to pump up the ass is attacks. It is worth noting that this exercise strengthens not only the gluteal muscles, but also the muscles of the legs. Legs on the width of the shoulders, the back is even, with the left foot falling backwards. In this position, for greater effect, you can still make several springing movements, supposedly a little squat. Then change your leg.
A true helper to pump the assbecome jump rope. Taking the rope in your hands, start jumping on two legs, you can also jump one by one on the left, then on the right foot. The duration of the first two or three minutes, but every day, more and more increase the number of repetitions.
One of the most commonexercise "bicycle". For its execution you need to lie down on the floor, hands to arrange along the body. Raise your legs at a right angle and start the movement, imitating cycling. Gradually accelerate, continue to do the exercise until you feel very tired. Then after a short break, you can continue.
If there is no time at all, but give a beautifulthe form is very desirable, the next exercise will undoubtedly go for performance in any conditions. Being at work, being in public transport or just doing domestic chores, you can simultaneously improve your body. To do this, stand up straight and strain the buttocks until you are tired, then relax the muscles. The exercise can be repeated until you are comfortable doing it.
It should be noted that physical activity,Of course, they will help to give the desired shape, but not completely eliminate all the shortcomings. Therefore, you should also observe the correct diet. Another "golden" rule of your success is a reasonable approach. After all, if you overload yourself, you can only harm. And do not forget about the joyful mood, all your hard work will be rewarded, do all the exercises with cheerful music and with a smile.
