How to pump up the girl buttocks at home

Each girl has her own figure ideals: for some, the well-known parameters “90-60-90” are perfection, for others - slightly larger data in their meaning (this is especially true for the chest and pelvic region). However, all the fair sex are united in the opinion that the presence of elastic and taut buttocks is one of the essential qualities of a modern woman. Firstly, this, of course, attracts men, secondly, a variety of activities aimed at these muscles, in general, have a great effect on the state of the whole organism, and thirdly, it looks very nice, especially in dresses and any semi-formal pants.

It is a common myth (not without the help of the media and various social networks) that every girl is simply obliged to go to the gym or fitness center if she wants to get in shape.Fortunately, this is nothing more than competent marketing of the same fitness centers: you can lose weight, reduce your waist in girth and give a beautiful shape to your buttocks at home, the main thing is to follow certain rules and work according to the established schedule without gaps.

So, to give shape to any muscle in the human body, it is necessary:

1. Perform not only the corresponding exercises (isolated, that is, mainly aimed at one muscle group), but also basic exercises that will positively affect the state of the body, and the priest will not stand out too much, as if being foreign.
2. Follow an individual diet, the diet of which should be chosen independently, based on the characteristics of the body, body weight and any preferences.
3. Perform cardio exercises (albeit in smaller quantities).

Compliance with the above conditions will not only pump up the gluteal muscles at home for a relatively short period of time (the exact number of months directly depends on the physical state of the body “right now”), but also reduce the amount of subcutaneous fat.

Diet

One of the peculiarities of the human body, especially those grown up in the northern countries, is its excessive hoarding, tendency to accumulate fat in almost any case. The body receives energy due to the breakdown of carbohydrates coming from products enriched with them, inside. Since the exact amount of carbohydrates, proteins and fats can not be calculated for each meal, these substances often come in excess. And if protein is used as a building material almost immediately, then the excess part of carbohydrates goes into fats.

The “logic” of the body is simple enough: if an excess of energy and a surge of strength is not yet necessary, some of the carbohydrates can be left “for a rainy day”. As you know, fats are carbohydrates that the body must break down if the need arises.

It is for this reason that many girls who want to lose weight go on an empty stomach to the gym on a treadmill, where they spend up to 40 minutes: the body simply has nowhere to take so much needed energy, so it takes it from fat. At the same time, it is also necessary to start the process of fat burning, because the body will not spend the necessary fats so immediately, because cardio training is so long.

And since the buttocks are composed mostly of fat, then it is imperative that you follow your diet. The main components of the diet - carbohydrates and proteins - should be consumed according to certain rules, the essence of which can be summarized as follows: the maximum carbohydrates in the first 12 hours of the day, the smaller number of the next 6 hours and the minimum in the last 6. The amount of proteins entering the body should be constant in during wakefulness. Obviously, the amount of fat should be reduced to a possible minimum.

Important: On average, a girl should eat about 3.5 grams (4 for those who want to gain muscle mass) carbohydrates and about 2.5 - 3 grams of protein per 1 kilogram of weight per day. These values ​​can vary in any direction by 0.5-0.7 grams.

The diet should consist of the maximum amount:

• Citrus;
• Fruits and vegetables;
• Dairy low-fat products (higher than the value of 2.5% fat content is better not to take);
• Meals with fish as the main ingredient.

It should limit the consumption of flour products, all kinds of buns, carbonated beverages and alcohol. Fully exclude sauces, dressings, fatty meat and pastries. It is quite difficult to refuse the listed products, the result is worth it.

Warming up

Although with the help of a diet it is possible to achieve impressive results, to give the pope a beautiful shape, it is impossible to make the buttocks more fit without physical exercises, which are divided among themselves into cardio and strength exercises (the first are aimed at burning fat, the second is the development of muscles themselves). Immediately worth making a few comments:

1. It is necessary to be engaged after 2-2.5 hours after the last meal.
2. Exercise is best on a special gym mat in clothes that do not obstruct movement.
3. It is impossible to pump up the buttocks in a month without any significant load before. On average, you need 3-4 months, more well-fed girls - 6.

Before training, it is imperative to warm up in order to prevent the possibility of stretching the muscles and the appearance of convulsions in them after a relatively short training time. A warm-up may include:

• The classic "Mill", familiar from the school bench;
• Rotations of the legs separately, pelvis, hands;
• Swing feet;
• Slopes.

All these exercises do not focus their attention on a particular muscle, so they are great for warming up before a workout.

Basic Exercise

It is not a secret for anyone that the basic physical exercise aimed at shaping the gluteal muscles is squats, which, however, can be performed in different ways. The most usual squats are done easily: the legs should be put on the width of the legs and slowly lower the body with the back straight down until the imaginary angle between it and the bent knees becomes straight. Hands to maintain balance can be put forward.

Important: always keep your back straight! No, even the slightest, deviations to the side in any case can not be allowed.

After the exercise will be given more or less easily, you can take small dumbbells in your hands, start with 1 kilogram. If you can not buy a dumbbell, you can use ordinary plastic bottles filled with water. If it is necessary to increase the weight, they can also fall asleep after sand.Also on the back you can hang a backpack with the same bottles inside; in this case, it is even more important to keep your back perfectly level.

Another very important exercise aimed at the gluteal muscles is a lunge on one leg, for which you need a bench or some kind of support (for example, a box removed from the cabinet). The essence is quite simple: one foot is placed on such a “podium”, bent at the same time in the knee at a right angle, and the second at the same time stretches forward as much as possible. Body weight should be within 10-15 seconds to transfer from one leg to another. Later on the legs can be hung special weighting, which will give an additional load.

To bring only gluteal muscles into shape is a huge mistake, quite common among girls, even those who attend gym. To give it a good view, you must also monitor the condition of the muscles of the lower back, hips and back. A great exercise involving all the muscles listed is the “Bridge”. To perform it, you should definitely use a gymnastic mat or a similar lining under your back, since the exercise should be performed on the floor.The sequence of actions is as follows:

1. It is necessary to lie on your back, stretch your arms along your torso so that they are parallel to him. Legs must be bent at the knees at a right angle and spread them shoulder-width apart.
2. Very slowly, you should raise the pelvis up to feel the tension at each point of the back and hip apparatus.
3. At the peak point, it is important to stay at least 30 seconds.
4. Returning to the starting position again smoothly, in no case do not "throw" the ass on the floor.

Important: it is necessary to distinguish the "normal" voltage from the critical one. Under normal stress, a person does not experience significant discomfort and is able to fully concentrate on the exercise. When a critical pain occurs in the muscles, tolerate that it is meaningless, you should immediately stop training.

It is worth paying attention to the internal muscles of the thigh, which, as practice shows, the majority of girls and women are very poorly developed. A good load on them is exerted by the exercise “Plije”, which is something between a normal squat and a classic deadlift.The legs should be positioned somewhat wider than the width of the shoulders, and the toes should be turned apart from each other at an angle of 45-50 degrees. You should take any weight in your hands and, holding it with your palms, begin to slowly crouch, maintaining an even position of your back, until the thigh surface becomes parallel to the floor.

And the last exercise, which is sometimes undeservedly bypassed - swing your legs backwards. Its essence is quite simple: it is only necessary to take up some kind of support, which is at the level of the abdomen-chest (for example, the back of a chair), and slowly take the legs backwards until they reach the maximum height. Proper implementation of this exercise involves the tension of the gluteus muscles at the highest point. Obviously, you should also hold your leg in this position for at least a relatively short amount of time.

The program to bring the gluteal muscles in tone

As mentioned above, classical exercise should be combined with cardio, because any girl needs to know how to combine them with each other to achieve the best result.Cardiovascular exercises have one goal: burning the maximum amount of fat, therefore drawing up your own program should be based on the current weight of the girl.

If the weight, in general, suits, then two half-hour runs per week and four days of training at home will suffice. If it is also necessary to lose weight, then the cardio should be given more attention, and the program will be mirrored.

Usually, to perform each of the listed exercises, 4 sets of 15-20 repetitions are sufficient (and, for each leg); while at the same time dropping excess weight - 40. It is important to understand that the ideal method does not exist, the program should be compiled independently. For a better understanding of the processes occurring in the body, its reaction to a particular dish and, as a result, the best or the worst course of the workout, it is recommended to have a separate notebook where to write down some notes.

The basis of success is the absence of laziness!
If on any day you were allowed to sleep an extra two hours instead of training, it is important to return the missing approaches, for example, within a month, evenly distributing repetitions between other days.

In case of unpleasant feelings after the first days of training, it is only necessary to reduce the load, but in no case do not take long breaks.

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