Modern youths are not always attracted to a square priest at the opposite sex. Therefore, the girls try to give her as much attention as possible. Today, on a scale of attractiveness for guys, the priest takes almost the first place. Round and elastic buttocks not only attract men, but also increase self-esteem for women. Even if nature awarded only a square booty, it makes no sense to be upset, because there is always a way out. The article will help to cope with the problem, introduce you to the basic rules of training and offer the best exercises.
Square butt
Few people believe in the fact that the form is an indicator of the health situation, as well as the level of hormones in the female body. So, the square shape of the priests indicates good health and is an indicator of maximum endurance.
Unfortunately, not every owner of such buttocks likes this form. Therefore, girls go to gyms in order to adjust and give this part of the body soft lines. The set of exercises is simple, and therefore, it can be easily performed at home. More details about them will be described below.
Foot day
Girls who regularly visit gyms, even on a day when it is necessary to train exclusively the lower body, do not always use their square ass. The most common exercises (deadlifts, lunges, and so on) increase only the quadriceps and biceps of the hips, but not powerful buttocks.
Squat
Many people think that squatting will help to fix a square butt. For some people, this statement is correct, but for someone this exercise will not bring sufficient benefit. Each girl has her own physique and muscles that capture the load on herself, so not every athlete can pump her ass with the help of a squat.
The most common situations when this exercise does not help are:
- hips growth from almost any load;
- during exercises aimed at the muscles of the legs, the work of the buttocks is not felt;
- for a long time the correct implementation of deadlifts and squats, the part of the body below the back does not change shape and still remains flat.
What is better not to do
When people do not know what to do with the square booty, they begin to perform the wrong actions, after which they get injured. For example, girls believe that the big hips do not look very beautiful from the side, so they refuse to train hard and start running over fairly long distances. Of course, the volume of the hips will decrease, but with it the muscles will go away, and if you want to take up the iron again, you can quickly get a serious injury.
Pop day
Thinking about how to pump up a square ass, some girls do not even guess what pop day can be added to the day of legs. Training on this day should be devoted exclusively to the gluteal muscles, and the load on the quadriceps and biceps of the thighs should be minimal.
Recommendations
Before you begin the exercises for the square priest, you need to pay attention to tips that will help to achieve the expected result. Among them:
- Intuitive load. The purpose of the training is to maximize the use of the buttocks, and not the entire lower body. When there is a feeling that the gluteal muscles have already developed enough, you should end the training. If you continue to perform exercises, then the load will again go to the biceps and quadriceps of the hips.
- Necessary activation. A pop day is best started with bridges running on the floor or bench. At the highest point, you must definitely make a delay of just a couple of seconds, while minimizing the gluteal muscles. It is also recommended to experiment with the rhythm of movements. Thanks to this, you can feel the work of muscles in slow and accelerated lowering. In addition, the setting of the legs should be changed.
- The lack of numbers. If the training is allocated for the development of the gluteal, then you can not even think about records on this day. Hypertrophy of certain muscles depends on their work, but not on the number of repetitions. During training, you should use only the weight when working with which there are no problems with controlling your own movements.
- Training volume. Athletes who are just starting to give themselves similar loads are convinced that about 15-20 exercises must be included in the training. This stereotype should be immediately erased from the head, because the most effective training can be easily carried out in a short time. Even a couple of exercises, when performed correctly, may well give the maximum load.
- The gluteal muscles should be the first on the day of the legs. The simplest technique, constantly used by experienced bodybuilders: training begins with a lagging muscle group, after which it will turn on much more when performing subsequent exercises. It should be noted that on the day of training the legs it is not recommended to give the priest too much attention and overload it, because you just need to pump up a little blood. When performing exercises aimed at working out the legs, you need to show your buttocks that they will have to work well in multi-joint leg movements.
- Farewell to fat. As you know, the more intense the workout, the better the blood circulation and fat mobilization in this area. This means that when training priests in order to solve the square-shaped problem, excess fat will also go away from regular exercises.
- Weighing. When work is carried out on hypertrophy, the result will be reflected in the mirror much better than on the scales. Therefore, you should always pay attention to your own reflection or recently taken photographs than to expect something good from the scales.
Main complex
Knowing how to properly train, exercises for square priests you will perform without any difficulties, and the effect of them will become noticeable very soon.
The main complex includes such exercises:
- Lying on the floor, bending your legs and resting your feet firmly on the floor, you need to raise the pelvis, maximally straining the buttocks, not the legs. After holding at the top point for a couple of seconds, you should return to its original position, but at the same time it is forbidden to relax the buttocks. The exercise is performed in 3 sets of 10 repetitions.
- Standing straight, with your feet shoulder-width apart, and your arms behind your head, you need to perform a deep squat, while taking your pelvis back. The back should be kept steady, and the main load should be directed to the heels. After the hips become parallel to the floor, you need to slowly return to the starting position. It will be enough to complete 3 sets of 10-12 repetitions.
- Standing exactly with legs wide apart, you need to do a deep squat, moving your hands and ass back. After you should stand up and take one leg up, then do a squat again and repeat with the other leg. You should do 3 sets of 10 reps for each leg.
- With your hands on your hips and your feet shoulder-width apart, you need to crouch so that your legs form a right angle. In this position, you should fix yourself, then rise on your toes, lower yourself again and repeat the exercise in 3 sets of 7-10 times.
- Leaning his back against the wall and putting his hands on his hips, you should sit down (as if on a chair), then raise one leg, hold at the top for about 1 second and lower it. With each leg, this exercise should be performed in 3 sets of 15 repetitions.
Additional exercises
When you visit the gym along with the main training, you can perform several additional exercises, which will require special equipment. It will be enough to do 2-3 sets of 10 reps on the following simulators:
- traction block between the legs;
- hyperextension;
- deadlift;
- stair simulator;
- pushing the sled.
If a sports club has at least one of these simulators, then you should definitely exercise on it in order to consolidate the result.