Irrespective of whether the smart bathing suit or usual training trousers is put on you, "nut" buttocks magically affect men. Choose the favourite complex for every day and safely forward – to the dream.
- Complex 1. Clips of buttocks
To carry out: at any time in any place.
To clamp - to unclench both together: 15 times
To clamp - to unclench serially: 15 times
To clamp - to detain into 8 scores - to unclench: 15 times
- Complex 2. Raising of the basin
To carry out: lying on the back, legs are bent in knees.
Up - down: 10 times
Up - down through 2 points: 10 times
Up - down, feet on socks: 10 times
Up + the spring into 8 scores - down: 10 times
Up + to detain into 8 scores - down: 10 times
Up + the data and cultivation of knees in the top point – down: 10 times
Up with the cramped knees – down: 10 times
Up – down with the straight leg parallel to the floor: 10 times
Up – down with the straight leg perpendicular to the floor: 10 times
For strengthening of loading: to do exercises with the support on elbows, or on straight arms.
- Complex 3. The leg abduction, lying on one side
To carry out: serially right and left leg, lying on one side with the support on the elbow, the upper leg is bent in the knee.
Up – down: 10 times
Up – down through 2 points: 10 times
Up + the spring into 8 scores - down: 10 times
Up + to detain into 8 scores – down: 10 times
Up – to straighten the knee of 8 times - down: 10 times
Back – forward: 10 times
Back – forward through 2 points: 10 times
Back + the spring into 8 scores – forward: 10 times
Back + to detain into 8 scores – forward: 10 times
Back – to straighten the knee of 8 times – forward: 10 times
- Complex 4. Leg abduction on all fours
To carry out: serially right and left leg with the support on all fours, assignment of the leg bent in the knee.
Up – down: 10 times
Up – down through 2 points: 10 times
Up + the spring into 8 scores - down: 10 times
Up + to detain into 8 scores – down: 10 times
Up – to straighten the knee of 8 times - down: 10 times
Aside – down: 10 times
Aside – down through 2 points: 10 times
Aside + the spring into 8 scores - down: 10 times
Aside + to detain into 8 scores – down: 10 times
Aside – to straighten the knee of 8 times – down: 10 times
Circular motions on and against the hour hand: 10 times
To carry out: serially right and left leg with the support on all fours, assignment of the straight leg.
Up – down: 10 times
Up – down through 2 points: 10 times
Up + the spring into 8 scores - down: 10 times
Up + to detain into 8 scores – down: 10 times
Aside – down: 10 times
Aside – down through 2 points : 10 times
Aside + the spring into 8 scores - down: 10 times
Aside + to detain into 8 scores – down: 10 times
For strengthening of loading: the support on elbows
- Complex 5. Leg raises, lying on the stomach
To carry out: lying on the stomach, serially or two legs at the same time.
Up – down: 10 times
Up – down through 2 points: 10 times
Up + the spring into 8 scores - 10 times
Up + to detain into 8 scores – down: 10 times
For strengthening of loading: to bend legs in knees.
- Complex 6. Swings
To carry out: serially right and left leg, standing at the support.
Straight leg forward by 90 degrees: 15 times
Straight leg forward as much as possible: 15 times
Straight leg aside by 90 degrees: 15 times
Straight leg aside as much as possible: 15 times
Straight leg back as much as possible: 15 times
For strengthening of loading: to perform exercises without support, hands in the parties for maintaining balance.
- Complex 7. Squats
To carry out: deep squats, hands forward, the back direct, knees precisely over feet.
You determine the number of squats by the opportunities. For example, following the scheme
Upon completion of any complex surely make the easy extension.