The shape of buttocks is defined by the big gluteus which is considered the strongest muscle in the human body as is responsible for straightening of the hip at acceptance of the standing position from sedentary, for example. The tightened gluteus looks very attractively both at men, and at women. It is possible to achieve the beautiful shape of buttocks only persistent work.
Instruction
1. Muscles of buttocks perfectly give in to the training, it is necessary to make the accurate action plan only. It is remarkable that the principles of the training of these muscles are identical to of both sexes. At competent approach the first results will be visible in 2-3 months.
2. Perform the recommended exercises from 5 to 20 times in two-three approaches. Increase loading gradually, at the tension do the exhalation for stabilization of blood pressure. Always begin the training with warm-up, and finish with the extension.
3. The simplest, but very effective exercises for giving of the form to buttocks are squats. Put legs on width of shoulders and begin to squat slowly. You hold the back equal and when hips are parallel to the floor, fix the case and begin to rise slowly up. Repeat exercise within 20 minutes and make not less than 2-3 calling.
4. Then receive the prone position, bend legs and put them shoulder width apart, resting heels against the floor. Hands lie on the floor parallel to the trunk palms up. Rest hands against the floor and lift the basin, so far the case and hips won't appear on one line. Fall by the floor and remain in the same situation. Now lift the basin again and in turn straighten legs. Hips remain in parallel each other, the basin is recorded above.
5. Lay down on the stomach, legs together, knees are bent. Strain muscles of buttocks and the press and raise both knees from the floor on several centimeters. Return to the home position very slowly. Don't hitch, otherwise injure the back.
6. Further get up on all fours, be reluctant on forearms and knees. Raise the bent leg on basin height. For burdening it is possible to put the small dumbbell in the popliteal space.
7. Special linen which will give to this part of the body rounded shape and will raise buttocks up will help to correct the shape of buttocks. For example, the shorts with effect of push-up raising buttocks by analogy with bras. For giving of the fine-molded form to buttocks use special shorts with the sewed tab which creates effect of the appetizing fifth point. If it is necessary to give to buttocks the form, having visually reduced them, you will be helped by the dragging-away linen or the adjusting drawers.
8. It is possible to change the shape of buttocks in the surgical way, by means of the glyuteoplastika – plastic surgery to buttocks. It is possible to make liposuction of buttocks for reduction of their volume, or to plastic with endoprosthesis replacement (implantation of the artificial limb of buttocks, suitable to the figure). Consider, the glyuteoplastika has contraindications, surely consult with the expert before making the decision.