Not only women's, but also male half of humanity if desired to have a beautiful and proportional body has to pay attention to trainings of gluteuses. To achieve good results, it is necessary to know how to pump up the top part of buttocks. It is possible to be engaged also at home, and in the hall, the difference will consist only in time of obtaining result. If you chose trainings in house conditions, then at least get dumbbells as without additional weight anywhere.
How to pump up the top part of buttocks?
Before passing to a complex, we will consider several rules. First of all it is regularly important to load muscles, otherwise the result will not be. Here only you should not be engaged daily, muscles need time for restoration and rest. To receive result, it is necessary to carry out each exercise in 3 approaches, till 12-15 repetitions. In muscles the burning has to be felt. If exercise means use of loading, you should not take big at once the weight as the body has to get used.
How to pump up the upper muscles of buttocks:
- Squats with a bar. For a gluteus training squats are considered as the best exercise. Get up directly, having put feet at the level of shoulders, at the same time slightly turn socks in the parties. Put a bar on shoulders. You fall down, taking away buttocks back and sending knees a little to the parties, and you watch that they did not come for socks. It is important to hold a back of a straight line and not to cave in in a waist.
- Semi-bridge. If interests how to pump up the back surface of a hip and buttocks, then pay attention to this exercise which gives excellent load of the specified groups of muscles. Settle down on a back, having bent legs in knees, at the same time feet have to be completely pressed to a floor. Unbend one leg and you hold it a straight line. A task – lift a basin until the body is not to form a straight line. Important during it as much as possible to strain gluteuses. Then lower a basin down, but do not put it on a floor and constantly you hold a leg extended.
- Giperekstenziya. Saying about how to pump up top of buttocks in gym, it is worth mentioning this effective exercise. Opinion that it pumps over only a back, incorrectly everything depends on body tilt degree. Settle down on the exercise machine so that front rollers were in the place of a bend of a waist, and a foot record under the lower roller. Straining muscles of buttocks, bend forward, approximately up to 60 degrees, rounding a back a little. After that smoothly rise and repeat movements.
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