What buttocks are called Brazilian? Elastic, tightened, without the slightest symptom of cellulitis. With such buttocks it isn't a shame to go to the Brazilian carnival in the revealing carnival costume. For achievement of effect of the Brazilian buttocks it is regularly necessary to perform certain exercises for this group of muscles.
It is required to you
- Rug, signature stamp from the post or bodibar.
Instruction
1. The first exercise of the program - squat with burdening. To put feet on width of shoulders, socks are a little divorced in the parties. On shoulders to place the signature stamp from the post or bodibar. Body weight has to always is on heels. To hold the back the straight line, to try not to bend forward.
2. To sit down so that hips were parallel to the floor and legs were bent in knees at right angle. That it was easier to make it correctly, it is necessary to represent that you sit down on the bench. That it was easier to hold the back vertically, it is better to direct the look forward and up. The exhalation becomes on rise in the home position. To repeat on 12 times in 3 approaches.
3. The second exercise - lunges forward. The home position - we cost exactly, legs shoulder width apart. We walk one leg far ahead, the back equal. The leg at the same time is bent in the knee strictly at right angle, the hip parallel to the floor. Having made a start the leg, to return to the home position. On lunge - the breath, on return in the home position - the exhalation is taken. Not to touch the floor by the knee. To make at first 10 times on one leg, then 10 times on another are one approach. To make 3 approaches.
4. The third effective exercise - leg swings back. The home position - we cost on the rug on a lap and elbows, the knee of one leg is raised over the floor. We do the swing by one leg up, the leg is bent in the knee at right angle. We raise the leg to the vertical position of the shin. We return back the leg. It isn't necessary to lower the knee on the floor. We do swings at first by one leg of 10 times, then the second 10 times are one approach. To in total make 3 approaches. On instep the breath is taken, at return to the home position - the exhalation.