If your goal is to create a beautiful figure, then diet will not help. The only way out in this situation is the correct sports load.
Precisely because a beautiful body has become a trend, today many are interested in how to squat for your buttocks or learn to run.
Proper nutrition for a beautiful figure
Saying that diet does not help you get the cherished forms, it does not mean at all that you can eat, "whatever." Remember that a beautiful body is a combination of sports load and proper nutrition. Therefore, you can get super results by combining special principles in nutrition and squats for the buttocks. Reviews indicate that such a blow acts as destructively as possible on body fat and cellulite. What needs to be eaten so that the waist becomes chiseled and the buttocks elastic? The basis of nutrition should be protein, animal and vegetable fats, proper carbohydrates. Eat chicken, red meat, fish, eggs, vegetables and fruits. Refuse sweets and flour products, count the calories eaten per day. And of course, sport!
Opa - a beautiful ass!
What is the most attractive in a female figure?
Both men and girls are unanimous in the opinion that beautiful buttocks most attract the eye. However, despite the widespread belief that this is a gift of nature, we hasten to reassure you that you can “fashion” a beautiful ass on your own thanks to proper training (and nutrition, as you already understood from the above).
What is included in the complex of these most correct trainings and where are they held?
For a beautiful booty - in the gym?
Now there are a lot of fitness complexes that literally promise to make a miracle with your figure.
However, if you think that you need to pay money for such knowledge, then you are mistaken. Indeed, to learn how to squat, to pump up the buttocks, it is not at all necessary to hire a trainer. Even the most modern and “advanced” set of exercises is based on simple movements available to perform at home. Therefore, performing butt squats at home, you can get the ass no worse than the fitness trainer from the trendy gym promises you.
We make a training schedule
So, you decided to take care of yourself and transform your appearance. First of all, you need to make a schedule of classes. It doesn’t matter whether you work out in the fitness room or at home, three to four workouts per week lasting an hour and a half will suffice. If you do more, then your body will not have time to recover. Instead of raising vitality and a surge of energy, you will feel tiredness, depression and an increased feeling of hunger.
If you do less, then even properly performed exercises and squats for the buttocks may not give the effect.
The reviews of those who have successfully “made” the figure are recommended to choose three days a week in which you will be engaged.
Technique - first of all!
So, the time and duration of training are determined. What to do in training to achieve an elastic and beautiful priest?
Buttocks for girls are not a discovery in the world of fitness. Squatting is known to be one of the so-called “basic” exercises that are part of the weightlifting and powerlifting program. Doing the right squats regularly, you can make beautiful the ass and legs in the shortest possible time. And no other workouts (aerobic, for example), creams and diets will make the body more desirable and beautiful than technically correct exercises.
"Rules" of the correct squat
If you are interested in how to squat in order to pump your buttocks, first of all, take "the arsenal" of the following rules:
- When doing the exercise, do not tear your heels off the floor.
- Do not “play” with your back. At the time of the squat, your back should be perfectly straight and not bent, otherwise injury cannot be avoided.
- Do not hurry! Squat thoughtfully and slowly, it doesn’t matter if you are doing exercise with or without weight.
- When you squat, do not lower your buttocks below the level of your knees.
- At the time of the squat, carefully monitor your knees - they should not go beyond the line of socks.
- No need to hold your breath at the time of the exercise, breathe evenly.
- Tighten your abdominal muscles.
Now that you have familiarized yourself with safety precautions, you can proceed to the execution technique.
How to squat properly to build legs and buttocks
Fortunately, there are several exercises to create sculpted buttocks, and there is no need to constantly and monotonously perform the same movement. You can also diversify squats using weights - bar, dumbbells or pancakes.
How to squat, to pump all the muscles of the legs, and not just the buttocks? There are classic squats for this. Take the starting position - stand upright, spread your legs to the width of the pelvis, arms hang freely along the body. Squat slowly, pulling your pelvis back and bending your knees until a right angle is formed. Remember the safety rules! It is these squats that are used in powerlifting when an athlete crouches with a barbell.
How to squat for the buttocks? To do this, use the squeegee “plie”. By the way, this exercise is effective not only for the gluteal muscles, but also for the inner thigh and quadriceps. Starting position: Spread the legs shoulder width apart, turn the socks outward, and place your hands on the belt. Plie is performed in the same way as a regular squat. To complicate the task, you can pick up dumbbells and hold them in front of you at the time of the squat.
Another exercise that uses the same muscles is squatting “with narrow feet.” As you already understood from the name, in order to perform such a squat, in the starting position you should bring your feet together, and your arms should be lowered along the body.
Squatting “curtsy” is another answer to the question of how to crouch in order to pump up the ass. Everyone has an idea of how to curtsy. Stand straight, one foot in front and the other on the back of the toe. Squat slowly, bending your knees and keeping your body weight on your front foot, while the back does not touch the heel of the floor.
Advanced Level Exercises
Squatting on one leg with a “gun”. Most likely, many people remember this exercise from the school physical education course, and if not, then recall. For exercise, you will need a chair, on the back of which you will lean. Stand on one leg, lift the second directly in front of you. Performing the exercise, bend the supporting leg to a right angle, and keep the second straight in front of you.
A similar exercise is a swallow on one leg. With one hand you should hold on to a chair. Stand on one leg, the second laid back. At the time of the squat, bend the leg at the knee, and take the second back, while at the same time tilting the body forward.
Squat with a jump - spread your legs shoulder width apart. Do a classic squat, and when your legs are bent to a right angle, jump up and start doing squats again.
Squat with a step - bring your feet together, take a step with your foot to the side and perform a squat to the right angle between the knee and leg. Return to starting position and take a step in the other direction.
Now you know how to squat correctly for the buttocks and you can try each of these exercises yourself.
How to combine exercises
You will be able to train as efficiently as possible if you combine all types of squats with aerobic exercise. Be sure to start your workout with a warm-up. Complete a set of exercises with a hitch.
Should weights be used? It’s up to you to decide, but don’t think that by picking up a bodybar or dumbbells, you pump yourself huge muscles in your legs. Only using doping in the form of sports supplements, you have a chance to make muscles of unprecedented size. Without the use of steroids, extra weight maximizes your costs and allows you to work on the beauty of your buttocks more efficiently.
How to hold hands while squatting? If you are doing without additional weights, then place them on your belt, lower them along your torso or clasp your palms in a lock and keep them in front of you. But an additional plus in your training will be the use of a weighting agent. As you already understood, this does not hinder you in building a body, but only helps. If you work out in the gym, then master the squats with the bar near the counter. At home, you can pick up a dumbbell or kettlebell, if you have one. If you do not want to spend money on sports equipment, you can do it yourself by simply collecting water in a plastic bottle and using it as a weighting agent.
Now, knowing how to squat correctly for the buttocks, you can create the most sexy buttocks from your butt!