The summer season has already arrived, but the figure leaves much to be desired? Unhappy with the shape of your priests? How to quickly pump up the buttocks? Is it realistic to achieve results in a short time? This article will help you understand these issues.
I immediately want to assure those beauties who doubt the reality of the task: the gluteal muscles can really be improved in a fairly short time. The main thing is regular training and work at full strength, without swinging.
Significant improvements can give such exercises as squats, lunges, exercise on a stationary bike. How to quickly pump up the buttocks? How to carry out exercises in order to achieve the desired effect in a short period?
Features and training secrets
- To solve the problem of how to quickly pump up the buttocks, you need to do regularly. But at the same time, one should not forget about the breaks between training days - it is during rest that muscle fiber is strengthened and grows.
- If you need to increase the size of the buttocks, you should perform exercises on the ass in 3-4 approaches, but no more than 8 times. If the exercise is too easy, you need to take weighting materials. In their quality can be dumbbells, special simulators. At home, you can use bottles of water or sand.
- If you need to quickly pump up the buttocks and reduce their volume, you need to perform exercises for at least 10 repetitions.
- Over time, when the muscles get stronger from regular training, the number of repetitions can be increased up to 30-50 times. Weights do not need to be used.
Squats
During this exercise, keep your feet pressed to the floor. If the heels come off the floor, more time should be devoted to stretching, it is advisable to perform it after each approach. Starting position - feet shoulder width apart. Weights (dumbbells) are taken in hands. Deep squats should be performed, lowering the pelvis as low as possible (exhale). At the lower point, you should linger for a second or two, and then perform a slow rise up (inhale). Keep your back straight, trying not to lean forward, otherwise your gluteus muscles will be involved.
Lunges
- Lunges will help to solve the problem of how to quickly pump up the buttocks. If necessary, weighting agents should be picked up. Take a big step forward and stay in that position. After this, on exhalation, it is necessary to bend the leg, trying to touch the knee of the floor, and then you can return to its original position. After performing the required number of repetitions (see "Features and Secrets of Training"), change the leg.
- Similarly, side lunges are performed. First you need to make a deep lunge to the right, with a delay at the bottom point for one to two seconds. Then, after returning to the starting position, perform a similar attack to the left.
- If necessary, quickly reduce the volume of the gluteal muscles, you need to do daily for at least half an hour.
Exercise bikes
Significantly strengthen the buttocks will help regular training on a stationary bike. In addition to improving shape, such exercises will help strengthen the heart muscle.
And let your figure be perfection itself!