What girl doesn’t dream of beautiful leggy legs and elastic buttocks? And what man does not dream of such a girl? Often there is no time and effort to visit the gym, and at home there is not enough motivation. But soon a holiday or a long-awaited date, and so I want to be in great shape. How to pump up the buttocks in 2 weeks? And is it possible? Consider these issues in this article.
Goal setting
The first thing to do is set a goal. For example, a girl needs to pump up her legs and buttocks so that the circumference of her hips decreases. These are the numbers that should become the starting point in the upcoming path. If extra pounds are not observed, but you want beautiful reliefs to appear on the figure, then this should also affect the choice of exercises and trainings. Having decided on the final result that you want to see in the mirror in two weeks, you need to proceed to the choice of training. They may differ depending on the zones that need to be inflated. For example, owners of inflated legs, wishing to focus only on the buttocks, should choose individual exercises.
A little about physiology
But before moving on to the main thing and finding out the answer to the question of how to build legs and buttocks, let us first consider a little theory. It will concern the physiology of the legs and buttocks.
The endocrine system in girls is designed in such a way that large muscle volumes are not within the strength of a fragile female body. If you just take special supplements that stimulate the growth of muscle volumes, you can achieve a “Brazilian” priest. But not every representative of the weaker sex will take dubious drugs.
By themselves, the muscles of the buttocks are designed in such a way that simple squats will not bring any results, except for the appearance of a small tone. And if you soon stop training, then sagging and flabby ass will return again. In order for the buttocks to look elastic and legs to be inflated, it is necessary to perform exercises with weighting agents. So muscle mass will accumulate in the right places, and the figure will take on a beautiful shape. So, how to pump up the buttocks in two weeks, using some knowledge of our physiology?
Where to begin
Having decided on a goal, you can safely proceed to the beginning of training. If it is not possible to visit the gym, you need to get some auxiliary tools. It can be special dumbbells, or bottles filled with water. In the gym for exercise, it is better to use a barbell.
It is better to do after a meal in 2-2.5 hours, or one hour before eating. Training must be carried out daily until the final goal is reached, and the reflection in the mirror begins to bring satisfaction. After fixing the result, you need to train every other day for 10-15 minutes. This will not be a big difficulty, but it will always allow you to keep your body in shape so that you don’t later ask yourself in a hurry: “Is it possible to pump the buttocks in two weeks?”
Warm up
During training, not only the muscles of the legs and buttocks are involved in the process, but also the joints, which can be easily damaged without a preliminary warm-up. In addition, after a sharp load, the joints can hurt and click, which can soon lead to the refusal of training. To avoid this, before each lesson, you need to warm up.
In the gym, you can use a treadmill or exercise bike to warm up. What to use at home will be described below.
Usually the duration of the warm-up is 5-10 minutes. During this time, the muscles manage to warm up, and the joints get used to more active movements.
Butt exercises
The best exercises for pumping your buttocks in 2 weeks are squats. If there are excess volumes in this zone, then using squats you can quickly and effectively lose weight. But we should not forget that exercises from squats must be done with dumbbells or other weighting agents.
Another equally effective exercise that helps pump up the buttocks in 2 weeks is to lunge forward with weighting. It is done this way: you need to stand upright, in the hands of one dumbbell. Then we stretch our arms forward at shoulder level and at the same time we lunge one foot forward. In this case, the second leg should be left behind as much as possible. Care must be taken to keep the back straight. After the attack, you need to return to its original position. And thus alternate legs. For a better effect, lunges can be done sideways. The number of times can be from 15-20 in one direction, and so 3-4 approaches.
The next exercise, which helps to pump up the buttocks in 2 weeks in the gym or at home, is a burden with weights. It allows you to use the small muscles of the flexors, thereby working through them. If the gym has special machines for this exercise, then no doubt it is better to use them. The bottom line is to take the situation on all fours, the back is straight. Then put on a weighting leg and swing backward, as if trying to press a button from above. For a more complex version of this exercise, you can lean on your elbows. Do the swing exercises 20-30 times in two sets.
Leg exercises
By doing the above exercises, the girl is already answering the question of how to build legs and buttocks. That is, in parallel with the training of muscles, priests, legs and sway. In order for their relief to look perfectly finished, it is necessary to pay attention to individual muscle groups. Using the following exercises you can achieve this.
Almost every gym has a special simulator for bending and unbending legs in a sitting position. Using it, you need to sit down and fasten your legs to the dumbbells. Thus, lift the weighting agent up to 20-25 times. This exercise ideally trains the front of the calf muscles as well as the front of the thigh.
To pump up the back surface of the thigh and calves, it is necessary to take a prone position and fix the simulator so that the heels rest against the dumbbells. And in this position, raise and lower the weighting agent. Perform the exercise should also be 20-25 times.
Step aerobics
A special set of exercises, using the step platform, is designed for those who want to pump their buttocks in 2 weeks. The program includes performing continuous exercises at a fast pace. With the help of step aerobics, simulations of climbing stairs, as well as descent from it. At the same time, many calories are burned and the muscles of the legs and buttocks take on a fit shape.
The convenience of this type of aerobics is that it can be practiced both in the gym and at home.
Most step aerobics trainers recommend at least two times a week. The time of classes is better to choose 2-2.5 hours after eating, and also refuse meals 1.5 hours after training.
How to pump up the buttocks in 2 weeks at home
Often, due to the busy work schedule, there is no time to visit the gym, but soon the long-awaited vacation at sea and the question arises of how to pump up the buttocks in 2 weeks. The main thing that is necessary for training at home is a mood and discipline.
You can perform the same exercises as in the gym, only replacing the necessary simulators with improvised items. Dumbbells - with bottles of water or sand, exercise benches - with a chair.
Each session should begin with a warm-up. After warming up, you need to start squats. Taking each weight on each hand, you must squat and stretch your arms forward. 20-25 approaches at a time of this exercise will help you get closer to your goal, how to pump your buttocks in 2 weeks.
After squats, you need to get on all fours and alternately raise your legs up. First, this exercise should be performed with the leg bent, and then stretch the straightened leg back.
An excellent exercise that answers the question of how to pump the buttocks of a girl in 2 weeks at home is to raise the pelvis up from a prone position. In this case, the back should be parallel to the floor, and the chin is directed upwards.
Walking on the buttocks can lead to an excellent result. To do this, sit on the floor and grab your knees with your hands. Then, as if striding, you should first move forward and then back. Only you need to do this not with your legs, but with your buttocks.
Tips for the lazy
What to do for those who do not want to attend the gym, and for classes at home there is not enough discipline, but at the same time I want to have beautiful forms? There are several exercises that can bring your legs and ass to a sporty look.
Before falling asleep, you need to lie down and raise your pelvis up 20-30 times. If you perform this exercise daily, then after 2 weeks the result will be visible.
Climbing the stairs, you need to skip 1-2 steps, and also completely abandon the elevator.
Watching TV, you can not just sit on the couch, but raise straight legs and lower.
It is important to remember that without squats with weights it is impossible to pump up the buttocks and legs of a beautiful shape.
Of course, these exercises will not be enough to pump up the buttocks in 2 weeks. Photos of the owners of beautiful figures will remind you of this and, perhaps, will finally force you to discard unnecessary chores and go to the gym to realize your cherished dream.
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