A round and fit ass is the dream of most girls. Some are given such superiority by nature, and the metabolism is such that you can eat sweets at night and all the same, the buttocks have an amazing shape, do not blur and do not add in volume. But such units, mainly girls, have to work long and painstakingly on their bodies in order to captivate men with attractive forms. Today we are interested in the priest, like a nut. Can each of us pump this up, or do physiological characteristics also need to be taken into account? And also what technique will give the most results?
Is everyone given to be the owners of the Brazilian ass
This is a rather complicated question, especially because it is the best excuse for our swimming away from classes in the gym. Why torture myself, I still have a wide bone, the structure of the pelvis is such a heredity, and now you sit down in front of the TV with a sense of accomplishment, and the priest, like a nut, remains only an unattainable dream. In fact, the shape of the buttocks is different for everyone, but an experienced trainer can help improve the situation very well. An individual approach and regular exercise will do the trick. Regardless of the complexion and age, your buttocks will begin to change rapidly, and as a result you will definitely have a butt, like a nut.
Why download the ass
Indeed, many of you may ask, why do I need a priest like a nut? To delight the eyes of men? Not only: pumped buttocks have a lot of advantages, and we’ll talk about them now. When the gluteus maximus muscle is in good shape, it is much easier to keep your posture. This is because this muscle straightens and fixes the trunk. In addition, priests like a nut (we will definitely give a photo below) help to play sports. This large muscle group makes you stronger, and any active games will be easy entertainment for you. Developed gluteal muscle reduces the risk of back and lower back pain.
Basic Rules
First of all, you need to remember that our body is a single organism, therefore physical development should be complex. If all muscle groups are worked out, the body looks more harmonious. If you want to work only on the gluteal muscles, then do not forget to first do a warm-up, prepare the muscles for the load. If you do not have money and time for a gym and a personal trainer, then you can do it at home by downloading video tutorials with the participation of professional fitness trainers.
A little more patience, and we will move on to the main topic: the priest, like a nut. How to make it like this, we will try to consider as much as possible. But there remains one more important rule that must be observed. This is proper nutrition. The combination of sports and good nutrition should be the foundation of your life. Exclude fast food and give up bad habits. The basis of nutrition should be fresh fruits and vegetables, cereals and cereals, meat and fish. As a result, you get a result that you can only dream of. This is not only beautiful buttocks, but also an even complexion, well-being, normalization of sleep, improvement in general condition.
Small test
If you think about how to pump up the ass, like a nut, then you are unhappy with its forms. But this can be due to a variety of factors. Women tend to exaggerate their shortcomings, and an extra kilogram of weight is already considered a tragedy, finding themselves folds of fat, even if everyone else considers you ideal. Do a little test. Take a regular pencil and place in a crease under the buttock. If the pencil is delayed, then your priest needs to be worked out. You can also check your chest in the same way. Now it is extremely important to think over a set of exercises, since any distortion of the execution technique reduces its effectiveness or makes completely different muscle groups work.
Move on to the exercises
So, we set a goal so that by the spring (birthday, wedding) we had a priest, like a nut. You can pump it up only by diligently performing physical exercises, since otherwise a strong muscle will not be worked out. Focusing on her, do not forget that the voltage to which she is exposed should constantly increase. There are two ways to do this. In the first, you need to increase weight, in the second, while under load. Muscles will grow and develop only if they have to constantly adapt to new stimuli. However, do not forget that you can achieve three-dimensional bulge only by using other muscle groups : the quadriceps, thigh, back and abs. So the buttocks will receive a beautiful "frame" above and below.
We start with the classics
What exercises come to mind when you hear the expression “butt like a nut”? How to pump up the ass, we will now talk in more detail. So, of course, these are squats. It would seem that everything is simple, but there are subtleties that you need to know and observe. First of all, forget about all the options for semi-squats. To pump your buttocks, you need to squat in full amplitude. Do not be lazy, keep your back straight, spread your knees, inhale your nose when you sit down, and exhale with your mouth when you get up. Full amplitude means sitting on the “pop on the floor” technique. That is, the exercise is not at all simple, but it works flawlessly. Perform three approaches, at least 20 times. It’s very good to use the bar, it will increase the efficiency.
Squat Variability
After you begin to calmly carry out all approaches and feel that you have the strength for something else, proceed to alternating approaches. Squats with closed legs perfectly tighten the back of the thigh, and if you spread your legs wide and toe apart, you will get a sumo exercise that works great on the inner thigh. Perform squats no less than 10 times in several sets. So you complement the cycle of squats and get not only a great ass, but also a beautiful shape of the thigh, which emphasizes the perfection of the buttocks.
Lunges
If you want to have a butt like a nut, exercises called “scissor squats” are your best friends. To perform them correctly, you need to master a few points. It is necessary to go deep down and take a good step. Make sure that the knee in the lunge position forms a strictly right angle. You must complete 3 approaches at least 10 times. Again, when you have mastered this exercise, you can perform it with a barbell or dumbbells, as well as add to lunges swings. Squat on your left foot, and on the rise do your right swing.
Hyperexistence
There are legends about this exercise, it is not only very useful, but also beautiful. In a gym, you can do it on a special simulator or bending over through a goat. At home - just lying on the floor, and it turns out no worse. In the first version, fix the legs (the partner who holds them, or any home furniture) is suitable. Now perform body raises with arms crossed behind your head. Three sets of 10 times. The second option is to find something to hold onto with your hands and raise your legs. You can combine both exercises, and you get a classic "boat".
Approach to the platform
We all know how useful walking stairs is. If you have no desire to leave the apartment and run on floors, then this exercise will be useful to you. In the gym there is a special platform that is adjustable in height. In this case, the higher the step, the greater the load on the buttocks. At home, you can try to find a suitable bench, build a platform from improvised materials or use furniture elements. It is important to keep your back. Can be done with dumbbells or barbell. Three approaches of 10-15 times.
Kicks
Fantastically simple and effective exercise. Take a chair and, holding on to its back, do swings. 10-20 times forward and backward, right and left. No need to wave too fast, on the contrary, the slower to work out each swing, the better you will feel how the muscle works. Finishing a workout is very good with a simple but very good exercise. Lie on your back, legs bent at the knees. Now raise the ass as high as possible, and then lower it. Do not forget to tighten the muscles of the buttocks as much as possible. We start to perform 20 times and gradually reach 100.
Perform these exercises 2-3 times a week, twenty to thirty minutes. As a result, in a month you will see how the priest has changed a lot, rounded and tightened. The most important thing - do not give up training, and as a result you will have the most beautiful booty - like a nut.