Judging by glossy men's magazines, men were surely divided into two groups: those who first of all look at the women's breast, and those who first of all look at the bottom. And, recently the second group on quantity overtakes the first. Probably because natural beautiful women's bottoms remained more. So, exercises for buttocks in the gym have to become for you obligatory.
It is required to you
- - fitball;
- - dumbbells;
- - step platform;
- - gymnastic rug.
Instruction
1. Lay down on the fitball and be slightly rolled forward that the ball appeared at you under the basin. Place legs on width of shoulders and rest socks against the floor. Hands rest against the floor. The body is inclined forward, shoulders are lower than the level of hip joints. You hold the straight line back, don't bend it. Keeping balance, raise the straight right leg that it formed one line with the case. Be late in the top point for two seconds and slowly lower the leg on the floor. Execute rise by other leg. If you bend hands in elbows, it will become more difficult to perform exercise, and loading will increase.
2. Take dumbbells and rest them against shoulders. Get up to the left of the step platform, having put on it the right leg. Sit down so that hips were parallel to the floor. Straighten legs. Transfer body weight to the right leg, left tear off from the floor and take aside, having directed the sock forward. Return to the home position. Execute 12-15 times and change the parties.
3. Get up on all fours, having delivered to the palm precisely under shoulder joints, and knees - under coxofemoral. Put the dumbbell under the bend of the knee joint of the right leg and slightly clamp it the shin. Strain the press, cramp shovels and extend the left hand forward. Then raise the right leg on hip height. Hold the dumbbell, without caving in in the waist, foot looks in the ceiling. Lower the knee, but don't concern it the floor. Execute each leg of 8-12 repetitions.
4. Get up directly, legs shoulder width apart, set hands against the belt. The left leg take the wide step back and bend both knees so that right was directly over the anklebone, and left looked in the floor. Return the leg into place and repeat exercise from other leg. Return to the home position has to happen generally due to effort of the pivot foot, don't make a start the leg which is behind. Make 8-10 lunges each leg.
5. Lay down on the back on the gymnastic rug. Bend knees, having put feet on the floor in parallel each other. Hands are extended along the trunk by palms down. Strain the press and raise the right leg vertically top, having extended the sock. By effort of buttocks lift the basin that the body from shoulders to the left knee formed the straight line. You hold the raised leg not movably. Be late in this pose for two seconds. Lower the basin, but not up to the end – between the body and the rug there have to be about two centimeters. Repeat rise. Execute 12-15 repetitions for each leg.
6. Execute the extension on the studied muscles, as the hitch. Lay down on the floor and tighten both knees to the breast. Clasp hips with hands and attract knees to the breast. Don't squeeze knees. Buttocks have to be slightly raised over the floor. Feel tension in muscles of buttocks. Be late in this pose for 15-20 seconds.