Were tired of home trainings which don't bring result, including lunges and squats by useless? Most likely, matter in the incorrect technique of performance. Effective exercises for buttocks which will make your bottom elastic are given below.
If you love the fitting things, then regardless of the season of year your buttocks have to remain in shape. For this purpose it is necessary to know how quickly to pump up the bottom in house conditions without visits of gym and the exhausting diets. To keep muscles in the tone, independent occupations have to be rather intensive in several approaches not less than 3 times a week. It will be only this way possible to correct fat deposits and to make buttocks elastic. However you shouldn't grab all exercises at once. It is enough to pick up of the most convenient and complexes, less traumatic for you, and to gradually increase quantity of vypolneniye for time.
The most important in trainings – technology of performance of the set of exercises for buttocks. Pay attention to the waist, it not has to cave in differently all approaches will not only useless, but also dangerous to the back.
Whether many girls are interested it is possible to pump up the bottom without participation of the quadriceps as all want to have thin legs. However almost all effective exercises use muscles of legs for buttocks, the back and the press. But even in this case you shouldn't refuse lunges and squats as muscles have to develop in proportion, and in house conditions it is impossible to pump over legs. The completeness of legs is rather consequence of existence of the excessive fat layer which can be corrected the correct diet.
For beginners 10 repetitions there are enough. It is necessary to increase the number of exercises each 2 weeks. It is also desirable to combine dynamic and static exercises, to take weighting compounds and to carry out several approaches.
Set of exercises for elastic buttocks
Leg raising up with weighting. The press and the waist are strained.
Raising of the straightened leg without weighting. The back shouldn't cave in.
Bendings of the case and simultaneous raising of the leg to the parallel with the floor with fixing in the top point.
Bendings of the case with the crossed legs. The back in the waist shouldn't cave in.
Raising of the basin with data of knees. Feet shoulder width apart.
Raising of the basin with the straight leg. The extended leg has to make the straight line with the trunk.
Raising of the basin with the leg extended at right angle to the floor. The second leg has to be bent in the knee.
Raising of the basin with the bent leg. Put foot of one leg on the knee another parallel to the floor. The back shouldn't cave in.
Leg raise from the ventral decubitus. The press and the waist are strained.