Every girl or woman dreams of having a beautiful, fit ass, which men will turn around to admire in order to admire. But it is a pity that many women do not know how to pump the ass so that it becomes elastic and looks like a nut. This article provides an effective set of exercises for the beauty of the fifth point.
The gluteal muscles are very important muscles in the human body, they help to maintain balance when walking and generally stay upright. How to develop and increase the muscles of the fifth point? Deep squats with a barbell will be the most effective exercise in how to pump your ass. During the squat, you need to sit so deep and low that the back of the thighs is lying on the calves. You will have to experiment with your legs to choose the optimal setting for the deepest and most comfortable squat. You need to start the exercise with a bodybar or an empty reef from the bar, as you get used to and get stronger legs you can put on small discs. Remember that during squats the back should be as even as possible, you should not bend while lifting or lowering down - this is fraught with spinal injury. As soon as you take the barbell in your hands, your spine should freeze evenly, only the legs will move. Exercise smoothly, without jerking. Perform five sets of eight repetitions.
It must be remembered that deep squats are focused not on the formation of beautiful buttocks, but on the increase in the fifth point. If the size suits you, but the shape and / or elasticity does not suit you, then other exercises will help to fix this; a variety of complexes are listed on the Internet.
Deep lunges with a bodybar or barbell are also an excellent exercise to solve the question of how to pump your ass. Buttocks become elastic. You can practice both with dumbbells in your hands and with a barbell on your shoulders, but the latter option is preferable. At the beginning of training, use a bodybar or an empty bar from the bar. How to do the exercise? Stand straight, feet shoulder width apart, step forward with your left foot to an angle of 90 degrees. An acute or obtuse angle can injure the knee and other joints in the leg. Slowly return to the starting position due to the strength of the front, supporting legs. Remember that we swing the ass, we are pretty slow, without jerking. Five approaches of 8 repetitions are made. If you trained correctly, the next day you will feel quite severe pain in the buttocks, so you need to train at first only with the bar. When the muscles get used to the loads, you can put the discs on the bar. Such attacks, in addition to allowing us to understand how to pump the butt, also perfectly stretch the muscles of the back of the thighs - the most problematic area.
The third exercise, allowing to bring the appearance and shape of the priests closer to the ideal, will be walking on the buttocks. Yes, no matter how ridiculous it sounded (and looked too), it is “walking on the pope” that allows you to find slim and elastic buttocks! Sit on the floor, stretch your legs forward and begin to "walk", moving your gluteal muscles.
It works well on the buttock muscles exercise called "lazy." Lie on the floor on your back, raise your legs and lean them against the wall so that they form a 90 degree angle with it. Start to slowly raise and lower the fifth point in two steps - first lift it up two times, then lower it as well (down and down). You can still get on all fours and slowly lift one leg with your heel up (angle 90, thigh parallel to the floor, and tibia upright). Such an exercise also works well on the gluteal and thigh muscles.
So, now you know how to increase your ass quickly. This is actually not so difficult. The main thing is the desire and regularity of classes.