To answer the question of how to pump your buttocks in a week, first of all, you need to critically look at your figure. For such a period, only trained girls can follow the ass and watch their forms all the time and for some reason take a long break in training. To do this, they will need reinforced loads in the gym using dumbbells, barbells, special simulators or an expander. Daily one and a half hour classes in seven days will really bring the buttocks into shape.
How to pump your buttocks in a week to untrained women? For this period - almost nothing. Significant time is needed for natural muscle growth under dynamic loading. After all, after the first intensified training, the muscles will hurt for 3 to 4 days, it will be unrealistic to make full physical movements. The maximum that can be done over such a period is to create a schedule for physical education classes and adhere to its implementation. If you have a training plan, there will never be confusion about which exercises you need to do today and which tomorrow. In three weeks, the first results will be available.
If a girl (woman) is overweight, then the question of how to pump my buttocks in a week can not sound at all. In such a situation, you must first radically change the nutrition system, psychologically tune in the upcoming changes and, with clenched teeth, begin physical exercises, which can be exhausting.
The first buttock lift usually begins to appear after three to four weeks of systematic exercise. And the end result is rounded shapes without any hint of cellulite.
To achieve the goal, one condition must be adhered to - each exercise should be carried out in three (!) Approaches. This is done as follows. Each exercise is completed to the last effort. After a short break, the second approach ends a couple of movements earlier, and the third approach is even less. Gradually, the load should be reduced to six to eight approaches.
How to pump up the buttocks in a week? An approximate set of exercises is given below:
Squats To complete 10 to 15 squats, the legs are spaced so that deep and smooth squats can be performed. During the movement, the back should be kept even, the hips should connect to the calves, and the buttocks to the heels. Over time, the load increases with dumbbells or a bar for the barbell on the shoulders.
Bridge. Lying on the floor and bending your knees, you need to pull the heels to the buttocks, stretch your arms along the body, press your palms to the floor and raise the pelvis so that the back, buttocks and hips form a straight line. At the climax, you should maximize the muscles of the buttocks and calves. After a three second delay, return to the starting position. One approach is 8 to 10 repetitions.
Swing feet. To complete this exercise, you will need an ankle weight or rubber expander that attaches to the leg of the chair and foot. Alternately performed 8 - 12 smooth swings back “loaded” leg.
In addition to the general physical load, a butt massager should be used. Its special roller design allows you to massage soft tissues and muscles in a sitting position, inhibiting the development of cellulite and beneficially affecting the nervous system.