Many men in the trainings give attention to pumping of legs a little, placing emphasis one press bigger, hands, a breast and shoulders. Because of it the body looks disproportionate and ugly. For this reason it is important to know how quickly to pump up hips to correct the existing problem. It is possible to be engaged at home, but if there is a wish to receive good result for the short period of time, then it is necessary to register to the gym.
How to pump up hips?
Well to pump over muscles of hips, it is necessary to train regularly, that is it is not less than couple of times in seven days. At the beginning it is worth being engaged with a small weight, gradually increasing loading that will allow muscles to get used to work. Consider that not the number of repetitions, but correctness of performance of exercise is important. Each exercise should be repeated in 2-3 approaches till 12-15 times.
As to the man to pump up hips:
- "Romanian" dead draft. It is possible to do draft with a bar or with dumbbells. Let's consider the second option as it is suitable both for the hall, and for the house. SP – put legs at distance as width of shoulders, having bent a few knees. On a breath bend forward, caving in in a waist. It is important to hold legs straight lines. Take dumbbells direct hold, having sent to a palm down. You hold hands straight lines, without reducing them together and without parting in the parties. Dumbbells have to be most close to a body. Inhaling, get up, but at the same time keep a deflection in a waist. Move slowly without breakthroughs. It is important to watch constantly that dumbbells moved on one trajectory, without allowing deviations in the parties.
- Attacks with dumbbells. If interests how to pump up an external part of a hip, then include attacks as they give necessary loading in the complex. You hold dumbbells near hips on each side and take a step forward and slowly fall most deeply until the knee of a hind leg touches a floor. At the same time it is important to watch that the knee of a front leg did not come for socks. Stop needs to develop a little inside, but at the same time the knee has to be directed strictly forward. Doing effort by a supporting leg, get up, returning to SP.
- Bending of legs in the exercise machine. To understand how to pump up the back surface of a hip in gym, we will stop on this exercise: install the lever so that at placement on a bench it was 10 cm below than the middle of calves. Hands undertake handles, and densely press a trunk to a bench. Exhaling, raise legs, but at the same time the top part of a hip cannot be torn off from a support. Inhaling, return to SP. Do everything at slow speed.
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