Due to the inactive lifestyle, sedentary work gluteuses become weak, and over time in general atrophy. As a result the appearance behind becomes not really attractive and can become the reason for complexes.
It is required to you
- - free time and desire
Instruction
1. In buttocks distinguish 3 types of muscles: big, average and small. If you never played sports and move very little, it will be rather difficult to pump up them since they are under the big fat layer. It is necessary to understand that the exercise stress has to become your constant satellite to give the beautiful form to the buttocks.
2. It is worth reconsidering the food: if you have the excess weight, it is necessary to limit consumption of fats and carbohydrates, having added more whites since they are responsible for growth of muscles. After a while after the training it is necessary to eat the portion of proteinaceous food: meat, fish, dairy products, etc. If you have no excess weight, and you want to build up muscle bulk, it is necessary to increase the number of the consumed calories, leaving the same proteins in the priority. Plain carbohydrates (sweets) are absolutely useless and, except fat, won't give to the organism anything necessary.
3. If there is the opportunity, address to gym to the experienced instructor who will make for you the individual program. In this case the effect of occupations will be much more considerably and quicker. But it is possible to be engaged also at home. The main thing to force itself to do it constantly, and more than once in the month. The optimum number of occupations is 2-3 times a week on one or one and a half hours. It isn't necessary to do exercises daily, otherwise the muscle will badly grow because of the overstrain.
4. Depending on what you want to reach, your occupations will be made. If you have the purpose - to build up muscle bulk, it is necessary to be engaged with loading. Dumbbells on 2-3 kg optimum will be suitable for female beginners, over time weight them should be increased. Men can also use dumbbells in the beginning, gradually passing to the post.
5. If your purpose to become more tightened and harmonious, without strong increase in muscle bulk, it is necessary to pay more attention to cardioloadings, to increase the number of approaches in exercises and to use small dumbbells (it is possible and in general without them).
6. At any program at first it is necessary to make warm-up which will help to prepare muscles for loading. Here it is possible to carry leg swings forward and aside, extensions, etc. Further there is the main part - for inflating of gluteuses squats are most widespread: the full squat, the half-squat, legs together or are placed on width of shoulders - all this allows to pump over different groups of muscles; lunges forward and sideways. If you are engaged in gym, it is worth connecting special exercise machines for legs with loading. Surely finish occupations with the cardiotraining - easy jogging, occupations on the exercise bike, the racetrack or the stepper, extension of muscles.
7. Don't wait that in few weeks you will see results. Gluteuses are pumped over long, and it takes several months of constant trainings. Except major activities try to move more - to go on foot, to ride the bike, to jump on the jump rope. During the whole day strain and relax buttocks - it is possible to be late in tension for the couple of minutes. Such imperceptible actions will help to strengthen them not bad. Well proved exercise "walking on buttocks" - in the sitting position you move on the floor on buttocks, legs at the same time are straightened.