Buttocks – one of the most attractive parts of the women's body. However the inactive lifestyle, sedentary work and also low exercise stresses very quickly relax the gluteus that results in flabbiness of ladies' rotundities. The ability to look equally effectively in the fitting dress and the bathing suit is given only to those women who knows the price to trainings.
Regularity
Even the busiest ladies can bring the buttocks into the form. For achievement of visible effect it will be required up to 2 months of regular trainings. It is enough to give to work on buttocks from 30 to 50 minutes a day three times a week.
At first strengthening of muscles will be felt only oshchup, then the result will be noticeable to people around.
Warm-up
Effective cardio-preparation for exercises is walking. In this sense well proved the rule of 10 thousand steps a day. It is so much, according to fitness instructors, it is necessary for maintenance in the form of the body and preservation of the muscle tone. However if for foot walks the inconvenient footwear on the heel is used, then it can provoke pains in the top, and "treatment" of one problem can lead another to emergence.
One more cardio-option – the racetrack or the exercise bike. It is justified to buy them home only if there is no time for visits of gym, and motivation for regular independent trainings rather high.
Cardio-warm-up has to borrow to the third of all training. Thus, beginners will need to give 10 minutes to walking, run or driving on the exercise bike before the main part of occupations.
Main part
However, even regular walking and driving on the exercise bike can't bear fruits. Buttocks won't be rounded, as at Brazilians, by results of mono-trainings. The task of the owner of flabby rotundities is to work all groups of the muscles which are responsible for attractive bends.
- Circulation on buttocks. Exercise, familiar since the childhood, in practice appears one of the most effective. For its performance it is necessary to sit down on the parquet surface or on linoleum, to extend legs before itself and to connect heels. We hold the case directly, hands before the breast. Serially we move buttocks, imitating walking. It is totally necessary to take 40 steps forward and as much back. For beginners it is necessary to be limited to 20 steps. Then several minutes it is possible to have a rest.
- Squats One more exercise checked by time – squats. At its performance it is important to hold the initial position correctly. We get up directly, legs are a little wider than shoulders, socks in the parties, knees are a little bent. It is important to tuck the stomach in and to look strictly up. Slowly we squat on as it is possible the low night (ideally, buttocks have to adjoin to heels) and for several seconds to be late then slowly to return about the home position. For a start it is enough to make from 5 to 10 squats in 2 approaches. Only having understood the correct initial position for the squat it is possible to use weightings. The post, small dumbbells or pancakes from the folding dumbbell can become them. Even additional loading weighing 1 kg will improve efficiency of the training. However, if to break technology of squat and to bend the backbone, it can lead to injuries. Therefore if confidence in correctness of performance there is no exercise, it is necessary to refuse weighting compounds.
- Squat with withdrawal of the leg. For the second approach of squats it is possible to use the variation of classical exercise. Follows from the home position at a little bent knees, to remove serially each leg back, having straightened it and having lifted as it is possible above.
- Leg swings. The home position – we get up on all fours. We hold the back exactly, resting on the hands bent in elbows. Serially we raise each leg, at the same time straightening it so that it was parallel to the floor. For beginners the performance of 5-10 swings on each leg in 2 approaches will be good result.
- Hip raising from the prone position. This exercise allows to bring into the form not only buttocks, but also the outer surface of hips. We lay down on the plain surface, we bend legs in knees, heels completely rest against the floor, hands along the trunk. Slowly we raise the basin up, fixing situation in the final point for 1-2 seconds. Slowly we come back to the home position. Self-assured athletes can increase loading, using the bench or the edge of the bed for the emphasis of legs. For effective result, the pull of the basin should be made not to exchange of 20-25 times in two approaches between which 3-minute break can be carried out in the home position.
Extension
The final stage of any training is the extension. It serves for removal of the lactic acid which is formed in muscles during performance of exercises.
For the extension it is necessary to throw from the standing position the left leg on the window sill, the cover of the high table or other horizontal surface and to try as it is possible to incline closer the case to the leg. To do the same exercise on the right leg.
From the standing position, legs are wider than shoulders, socks look in the parties. It is necessary to bend the case, having rested hands against the floor. To stick out a little buttocks so that the characteristic and pleasant tension in muscles appeared. After slowly to return to the initial position.