All girls dream of a healthy, beautiful and supple body. Most of them begin to work on themselves because of dissatisfaction with their own booty - to them it seems unappetizing.
In order to pump the gluteal muscles and make the butt “juicy” there are many simulators, special programs are being developed, fitness instructors devote about a third of the duration of the lesson to this topic.
In fact, it is not so important - where to do it. The gluteal muscles can be equally well pumped during independent work at home, and during training in the gym.
How to pump up the buttocks without squats
By the way, we have an excellent set of exercises for priests at home .
What is really important is the girl’s strong desire to have delicious buttocks and work on them, because, contrary to many marketing promises, not a single simulator and super-famous trainer will help you pump up your ass in a week. Alas!
What does a girl need to do to pump up a beautiful ass?
In order to pump up a beautiful ass, in addition to desire and time, you need:
- eat properly;
- master the fundamental skeleton of “buttock” exercises, paying special attention to the technique of execution.
The basics of healthy eating
It will now be about proper nutrition, which should be the basis of a healthy body, and not about short-term (and often ineffective diets!):
- Nutrition should be balanced and foods consumed should contain carbohydrates, proteins, fats, vitamins and minerals.
- It is necessary to exclude “bad” fast carbohydrates: snacks, sugary drinks, cakes, pastries and other sweets, monitor the amount of flour and cereal products used.
- It is necessary to exclude the consumption of "bad" animal fats: sausages, smoked meats, lard, margarine, not to abuse milk fats, butter and oily sea fish.
- Drink plenty of water, limit consumption of tea and coffee, exclude alcohol, sugary and carbonated drinks.
- Monitor the salt content in food.
- Exclude fried foods from the diet, preferring steaming, cooking, stewing.
- Saturate your diet with vegetables, fruits, mushrooms, herbs.
- Include in your menu cereals, legumes, dairy products, eggs, fish, lean meat.
- After training, be sure to eat something from the group of “healthy” fast carbohydrates to restore strength and muscle.
In addition, you need to try to be less nervous - girls like to "seize" stress and rarely do it with the help of healthy products.
Proper nutrition and exercise
Before starting workouts for pumping the gluteal muscles - you need to evaluate your weight. After all, muscles are pumped up - the right balance of exercises and nutrition. When pumping muscle, the diet is made more nutritious. If a girl is overweight before starting workouts, then first you need to lose weight - otherwise, instead of muscles, a fat layer will grow. To do this, you need to begin to adhere to the rules of healthy eating, including in your diet all the products your body needs, choosing among them the most non-nutritious representatives.
When body weight becomes desired, they begin to gradually increase the calorie content of the diet. The calories received should be enough to feed the growing muscles. You can entrust the calculation of your daily calorie intake to a sports nutrition specialist, or you can do this calculation yourself using special programs that are easy to find on the Internet.
It is better to prefer cardio-loads (running, walking, swimming, aerobics) as the initial workouts at the weight loss stage, as a result of which metabolism, blood circulation will improve, muscles and joints will work. Then gradually introduce exercises for pumping the buttocks.
Even if everything is in order with the weight and the only imperfect part of the girl’s body is the priest, then it’s impossible to build a workout only on exercises for the gluteal muscles. Any training begins with a warm-up (dancing, running on the spot, jumping), and ends with a stretch.
Now we will analyze the basic exercises and their correct execution technique for training beautiful gluteal muscles.
The most important exercises for pumping the gluteal muscles:
- Deep squats, often called their sumo squats.
- Swing feet.
- Traction with weight.
- Raising the pelvis (position "half-bridge").
Deep squats - the foundation of pumped priests with the right technique. The legs should be placed slightly wider than the shoulders, the body should be tilted forward, shifting the body weight to the heels. You should squat as close to the floor as possible, keeping your back straight. The knees should not go beyond the toes of the feet and tumble inward. Squats, when an angle of 90 0 is formed between the lower leg and thigh with buttocks, the hip muscles are pumped, and the buttock muscles work little with this technique. In the lower position, the muscles of the buttocks need to be strained and climb up on the tense muscles. At first, you can put a small bench behind you and try to reach the booty when squatting. Read more about the proper squatting technique for girls . In the future, the exercise can be complicated and squat with a barbell. The frequency of the exercise is 3 sets of 10-15 times.
Lunges are especially effective after squats. They can be done on a flat floor, step or Smith exercise machine. The main thing is to monitor the knee, it should not go beyond the socks. You can increase the effectiveness of the exercise by weight - dumbbells are ideal for beginners. It is enough to perform 3 approaches 15–20 times.
Girls often ignore the “Romanian” or deadlift on straight legs , considering it a male exercise. And in vain. For those who want to have a beautiful butt, such a lifting of the bar is an effective way to make the muscles of the buttocks work. One of the few exercises that form a beautiful transition from upside down. It is important here when pulling to bend the knees as little as possible, dropping down due to the "bulging" priests. Fat is burned well when doing this exercise! It is enough to do 3 sets of 10-12 times.
Swinging with legs is effective when standing on all fours with support on the hands, you can perform them from the standing position by tilting the body forward or using special simulators. The main trick is to strain all the muscles of the leg, especially the buttocks and thigh muscles. Exercise should be performed with each leg 3 repetitions of 25 times.
Raising the pelvis from the prone position makes the gluteal muscles work well. It is important that the back is “pressed” to the floor as much as possible, and the pelvis is raised due to the tension of the gluteal muscles. Frequency - 2 sets of 20 times.
Effective exercises to build a beautiful ass at home
Of course, the list of exercises aimed at pumping priests is not limited to those presented, but they are basic and beginner enough. The main thing is the correct execution technique. In the future, if necessary, you can include additional exercises. Good luck And beautiful ass to you!