The appetizing driven bottom – one of the most attractive parts of the women's body. Not for nothing Jennifer Lopez insured this advantage for one million dollars. If your buttocks are still far from perfect, be not upset. Regular exercises and the correct diet will help to correct the situation.
Healthy nutrition for extension of gluteuses
If you want to pump up the bottom and to correct not only its form, but also to increase the size, you should work well over yourself. The fact is that to recover only in one place it won't turn out. Especially, if it is about extension of gluteuses, but not about accumulation of fat deposits on the fifth point.
To increase camber of the bottom, you anyway need to consume more kilocalories, than you spend. Even professional athletes always gain muscle bulk with the small layer of fat, at the same time correctly distribute loadings for the maximum increase in muscles strictly in certain places. After this stage there is the drying period during which it is grown thin, and muscle tissue remains.
Prepare that the first noticeable results on your buttocks will appear approximately in half a year of occupations. For achievement of this purpose your daily diet has to consist of the fat-free proteinaceous products, carbohydrates of long action and green vegetables.
Perfectly chicken breast without skin, beef, eggs, cottage cheese, fish of white grades, buckwheat, lettuce leaves will approach. Other products under a ban, except banana or the special uglevodo-protein geyner. You will eat them for restoration of the stock of the glycogen in muscles right after the training. Besides, experts recommend to receive vitamins and additives, such as L-carnitine, calcium, group B vitamins.
Deep squats with burdening
Consider that to pump up only the bottom at you won't leave. The fact is that at the same time you will pump up also other groups of muscles which are put into operation when performing exercises. Deep squats are the main and most effective exercise for increase in buttocks in volume.
Squats are carried out with the weighting compound, most often with the post or the signature stamp on shoulders. More rare - with two dumbbells or the "pancake" pressed to the breast. But the main thing, you have to squat below the parallel in 90 degrees. It is necessary to squat with the equal back and not to tear off the heel from the floor. You can enclose for a start something under them. Begin always with the empty signature stamp, gradually adding weight.
Muscles quickly get used to loadings and in order that they grew, it is necessary to increase the weight of weighting compounds gradually. If you only try to squat, can begin with Smith's car. In it it will be easier for you to fulfill technology of exercises and to insure the back.
Deep lunges with burdening
To pump up the bottom and to give to buttocks the beautiful form, try deep lunges with burdening. Take on the neck the post or on dumbbell in each hand and squat. The main loading is the share of the front leg. Each leg in lunges has to be bent at an angle in 90 degrees. It is always better to begin to perform exercises under supervision of the skilled coach. Without it at you it will hardly turn out to master the proper technique.
If you just want to give to buttocks small elasticity, try to squat in house conditions. If you have no house of dumbbells, you can fill liter bottles with water and use them as the weighting compound. In principle, any exercises in which you feel that at you gluteuses are involved in work will approach, but they will always be less effective, than squats.