How quickly to pump up the buttocks? Tips and Tricks

The summer season has already come, but the figure leaves much to be desired? Dissatisfied with the form of their priests? How quickly to pump up the buttocks? Is it possible to achieve the result in a short period of time? This article will help you understand these issues.

Just want to assure those beauties who doubt the reality of the task: gluteal muscles can really be improved in a fairly short time. The main thing - regular training and work in full force, not otlivayvaya.

Significant improvements can give such exercises as squats, lunges, training on a stationary bike. How quickly to pump up the buttocks? How to perform the exercises correctly in order to achieve the desired effect in a short period?

Features and secrets of training

1. To solve the problem with how quickly to pump up the buttocks, you need to practice regularly. But you should not forget about the breaks between training days - it is during rest that the muscle fiber strengthens and grows.
2. 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 the weighting. In their quality can act dumbbells, special simulators. At home, you can use bottles of water or sand.
3. If you need to quickly pump up the buttocks and reduce their volume, you need to perform exercises for at least 10 repetitions.
4. Over time, when the muscles get stronger from regular training, the number of repetitions can be increased to 30-50 times. Weights do not need to be used.

Squats

During this exercise, you need to keep your feet pressed to the floor. If the heels break away from the floor, you should spend more time stretching, it is advisable to perform it after each approach. The starting position is feet shoulder width apart. In the hands are taken weighting (dumbbells). You should perform deep squats, lowering the pelvis as low as possible (exhale). At the lowest point, you should stay for a second or two, and then perform a slow rise up (inhale). Keep your back straight, trying not to lean forward, otherwise not gluteal muscles will be involved.

Impacts

1. To solve the problem with how quickly to pump up the buttocks, attacks will help. If necessary, we should take weighting weights. Make a wide step forward and stay in this position. After this, on exhalation, you need to bend your leg, trying to touch the knee of the floor, and after that you can return to its original position. After doing the necessary number of repetitions (see "Features and secrets of training"), change your foot.
2. Similarly, attacks are carried out to the sides. First, you need to make a deep lunge to the right, with a delay at the bottom point for one or two seconds. Then, after returning to the starting position, perform a similar attack to the left.
3. If necessary, quickly reduce the amount of gluteal muscles, you need to deal with every day for at least half an hour.

Exercise Bikes

To significantly strengthen the buttocks will help regular training on the stationary bike. In addition to improving the shape, such exercises will help strengthen the heart muscle.

And let your figure be the very perfection!