Butt exercises — exercises at the gym and at home

Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

Not all women are unable by nature to boast of toned and firm buttocks, but that is no reason to despair. To remove excess fat, pumped muscles and add bulk, you need to exercise regularly. There are many different exercises that give the burden is on the gluteal muscles, most importantly, to implement them according to the rules.

Exercises to increase buttocks

Since the aim of the exercise is to increase, it is important to consider two basic principles. First, you need to deal with the additional load, so at home, use dumbbells, and in the hall it is best to take the bar. Secondly, exercises for building buttocks are slow, allowing maximum loading of the muscle.

Exercises for inflating buttocks

To get results, you need to train regularly but not to overdo it. For growth muscles important holiday, so it is better to do a couple times a week. To increase it is recommended to choose basic butt exercises that involve many joints, so no high-quality workouts is not enough. In your training include the following exercises for Brazilian buttock:

  • Squats. Keep feet at shoulder level, toes slightly expanded. From the starting position squat, averting the pelvis back. Do not connect the knees and make sure that they do not go beyond the foot. When the thighs become parallel to the floor, lock the position and you can get up. Do squats with the extra weight.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

  • Attacks. Hold dumbbells at straight arms at the sides. Follow a big step forward and squat down to the formation in the knee joint of the front right angle. Then put the leg and do the next repetition. As in the previous exercise for the glutes, sitting back, inhale, and lifting, exhale. It is important not to bend your back to avoid strain.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

  • Deadlifts. Use a dumbbell or barbell. Stand up straight, taking a dumbbell front grip, and hold them in front of him near the hips on straight arms. Tilt forward, placing the pelvis back and keeping your back straight. The knees are a little bend. While the dumbbells are moved in a straight line near the toe. At the end softservices and slowly stand up.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

    Exercises for slimming thighs and buttocks

    Since the purpose of the training is to get rid of excess centimeters, the rules of the classroom a little change. First, execution speed, so to burn fat to fulfill all need a fast pace to accelerate breathing and heart function. Exercises to reduce thighs and buttocks to perform better without the additional weight or it must be no more than five pounds.

    Daria lisichkina — exercises for thighs and buttocks

    Most coaches offer their complexes, allowing to make the elastic ass. Daria lisichkina is no exception and her workouts are popular because they are simple and effective. Daria recommends to include in exercise as a base lunges and squats and the next exercise for buttocks:

  • Polymastic. Sit back, put his feet on the edge of any hill, such as a chair or an exercise ball. Keep your lower back pressed to the floor, and his hands spread on the sides. Lift your pelvis so that the body eventually form a straight line, bringing the clamping legs and buttocks. Then lower the pelvis down, but not touch the floor, and immediately do the next iteration. You can do these butt exercises on the fitball, which will add load, it will need to keep a balance.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

  • Mahi. Lie on your stomach, focusing on the forearm in front of you. Lift one leg up and then lower it, but don’t touch the floor. It is important that the upper body was motionless. Do with both feet alternately.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

    Butt exercises in the gym

    Classes at the gym are effective for getting rid of excess weight, and pumping of muscles, and relief. All the rules concerning the regularity of training and the specifics of implementation remain. In your complex will include basic exercises for the buttocks in the hall, there are the squats lunges and deadlifts, and add insulation. Do not get carried away a great weight, as it increases the risk of injury.

    Exercises buttocks — the girl in the gym

    Pre-warm them up and are suitable for this purpose such equipment: bike, treadmill and others. To warm up the muscles, it is recommended to spend no less than 15 min but better than $ 30. Weight pick up, considering that the muscles, it needs to be large, and for weight loss, Vice versa. The training will include isolation exercises for the glutes in the gym:

  • Raising the legs to the sides. Sit on the trainer so that the waist and back pressed against the headboard, it is important to fix the situation. Feet on the arm and abut an outer surface of the thighs in the stirrups. Due to the efforts of breed buttocks legs and make a stop at the end point. Then follow the note, but not to the end, not to down load.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

  • Foot in the lower block. For the following exercises for the glutes attach one leg strap, which is attached to the cable, the lower block. Stand beside the exerciser so that the distance to it was approximately 50-60 cm keep your Hands on the arms and slightly bent knees, pull the leg back. This should be done on exhalation. After fixing the position back.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

    Exercises against cellulite on thighs and buttocks

    Unsightly bumps on the skin can appear not only on the body full of women, since many skinny ladies is the notorious orange peel. To remove it is difficult, but possible, why do anti-cellulite exercises for thighs and buttocks. Since the primary purpose of such training is to normalize the metabolism and lymph drainage, essential in the classroom to stretch the muscles, increasing the blood flow.

  • Mahi. Get on all fours and do the swing with one foot, try to make a push as high as possible. At the end point lock the position, tighten the leg to your chest and perform the next repetition.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

  • Walking on the buttocks. Take a seat on the floor, sitting with outstretched legs. You can’t bend your back and hands can be kept bent at the elbows. Due to the tension in the gluteal muscles to move forward, simulating walking. Move forward/backward.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

    Exercise cellulite on legs and buttocks

    To make the skin smooth and elastic, it is important not only exercise, you want to drink plenty of water, eat right and are encouraged to use different beauty treatments. Exercise of cellulite on the thighs and buttocks should be included in the main complex for elaboration of this part of the body. To lose weight or to study the topography of muscles, not necessarily to train in the gym because at home you can make the training effective. Almost all the exercises are perfect for training. Good results are exercises for buttocks on the ball, required additional concentration. Regular sessions with the observance of the rules and techniques of exercises will allow for a month to see results. Remember that the muscles get used to the load, so every few months change used the complex without stopping the progress.

  • Mahi. Take the emphasis lying with an emphasis shins in fitball. Alternately lift legs, fixing the position at the top.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

  • Tilts. Stand with your back to the fitball, bend your legs and place the foot of one leg on the ball. Hands raise up and do the lean forward trying to touch the foot of the straight leg.
  • Упражнения для ягодиц - комплексы упражнений в тренажерном зале и в домашних условиях

     

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