If your priest looks like a round pancake, this is not a reason for despair. Your body is not a piece of iron, in the vast majority of cases we can make ourselves, there was a desire, and there are more than enough current methods. But if you wondered how to pump up the ass, approach it wisely, remember that not a single miracle cream or food supplement will help you, and even more so a quick diet (which, on the contrary, will “lower” your buttocks to dull sagging) .
To make the ass round, fit and attractive, you need proper nutrition, rich in proteins, and a set of regular exercises. Performing them systematically and gradually increasing the load, you will achieve stunning results.
And yet, how to pump up the ass and legs most effectively? Our priest takes part everywhere, and this is not a joke. The gluteal muscles are involved in almost all daily movements, they are quite trained, and to make them work properly, very strong loads are needed. Their most effective work out is possible in the gym with a barbell, dumbbells and power plants - the first assistants for the formation of developed buttock muscles and, accordingly, a beautiful priest. But you can do home exercises.
What are gluteal muscles
Our gluteal muscles are a complex of paired muscles, consisting of three groups: small, medium and large. Small and medium ones are responsible for the beautiful line of the hips (the muscles are located on the lateral surfaces of the pelvis). But it is precisely to the large muscles located on the back of the pelvic surface that we owe the beautiful shape of the ass and its toned appearance.
Training Rules
A resilient and attractive booty is not a pipe dream from the realm of fantasy. It all depends on your efforts and desires.
- If you decide to pump up the ass and legs at home, you must strictly follow a certain regime and not give yourself concessions. Exercise 2 hours after eating or 1 hour before eating.
- For the duration of the training, also try to hackle, the lesson should not last less than half an hour.
- After exercising for two weeks, increase the load, change exercises, increase the number of repetitions. This is necessary to achieve the goal and maintain the achieved result.
- If you decide to take the body seriously, then, performing exercises on the buttocks, do not forget that the task is not only to pump up the ass in 2 weeks, but also to give stress to other muscle groups, such as the abs or back, and also on the muscles of the legs.
- Warm up before training is required.
- Your result depends on the regularity of training. If you skip them, all meaning is lost.
How to increase the effect of exercise
Do not spare your “fifth point”, do not juggle, strain your muscles while doing exercises: you can pump up your ass at home and make them seductively round only if you don’t quit your workout halfway and exercise regularly and fully. Running, jumping or dancing are suitable for warming up.
When working out the muscles, think about them. Imagine how they strain and relax, if you focus on efforts, you will get the maximum effect. There is no such thing that a couple of squats you will achieve a quick result. The minimum number of required approaches is 4 to 25 repetitions, and this applies to all exercises to pump up the ass. If this is difficult for you, then of course you can reduce the number of approaches. The main thing is to perform correctly, controlling the technique of the exercises, then this will reduce the likelihood of injuries and ensure a quality study of the gluteal muscles.
Proper nutrition is also an important part of the buttock system. The quality of the result, how you pump up the ass and legs and whether you can keep the result obtained, depend on a correctly composed diet. So that your efforts are not wasted, adjust your menu. Do not cut back on proteins, but limit saturated fats and fast carbohydrates. Drink clean still water, at least 2 liters per day.
In gym
There are four of the most basic and most effective basic exercises for the buttocks to work out in the gym.
- The deep sumo squats are the foundation, the best exercise for the buttocks. It can not be performed if there are problems with the spine and a predisposition to hemorrhoids.
- Lunges.
- How to pump up the ass without leg press? Impossible! You need to perform this exercise with high legs on a special simulator.
- Deadlift with barbell or dumbbell. This exercise focuses on the back of the thigh and butt, "chopping" it, forming a large bulge and making the transition from the legs more exciting and sexy.
A set of exercises, how to pump up the ass at home
Be sure to stretch your legs before training, then do a light stretch. It is better not to train if there is no way to stretch. Five minutes will be enough for the muscles to become operational. Running or jumping is great.
Classic squat
Get in the starting position, feet should be shoulder width apart, and arms extended along the sides, if you are a beginner, you can put your hands on your sides. Breathe out. Pulling your pelvis back, squat slowly into an imaginary chair. You should have your knees bent, while following a single rule: your hips should be parallel to the floor surface. This is a very good exercise, but they alone cannot pump up the ass in 2 weeks or even in a month, so combine it with others. Please note that the knees should not be wound further than the feet, otherwise you may be injured. Stay in this position for about 6 seconds. Next, exhale and return back to its original position.
The number of squats is 20-25, in three sets.
Plier - Classic
Recall the ballerinas. Stand straight, spread your legs wide (as wide as possible), your feet should look outward, your heels - at each other. The back should be even. Slowly lower yourself into a squat, your hips should be parallel to the floor. In this position, you need to stay for 7 seconds, then return to its original position. Do it slowly and remember the number of repetitions, because if you are looking for an effective way to pump your butt in a week, do not take two, but 4-5 approaches, each of which you should do 12-15 squats.
Squat - legs together
Everything is the same as in the previous exercises. But feet bring together. Flat back and arms along the body. As you exhale, do a squat, straining the ass as much as possible, do 15 times for 3 sets. In the process of training, a conscientious "employee" - and we are sure that this is about you - will invariably raise the question of how to determine the effectiveness of the exercise? You well know in theory how to pump up your ass, but you don’t know whether you are doing it right. So, if during the exercise you feel a strong burning sensation in the muscles, then your path is right, the main thing is not to turn off it.
Swing on all fours
Lift the right leg clearly up in a straight line, hold for 3 seconds and put in the initial position. Pull your leg, strain your buttocks. Repeat similar movements with the other leg. After making 25 times with each leg, take a break and perform another 2-3 sets. The effect will increase if you put weighting on your feet.
Mahi lying on his side
Lie down on your side, lean on your elbow, put your free hand forward. Do maxi with max legs, your toe should be stretched. The number of repetitions - from 15 times each leg, you need to do 4-5 sets.
"Bridge" - advice from Madonna
The superstar considers the gluteal bridge to be a wonderful exercise that works great on the gluteus maximus muscle. It is so simple and beloved by everyone that it fit to be called a "star" bridge. Ah, if the stars really knew the secret, how to pump up the ass in a week, and even better - in a day, but there are no miracles. If you want a result, you have to work hard.
Lie down on the floor, bend your knees, your feet should be located shoulder width apart. Tear off the pelvis from the floor, straining your hips and tightly squeezing the buttocks, at the highest point linger for a couple of seconds and come back. Hips should work, not back muscles, jerks are excluded. The golden rule of this exercise is: the stronger the butt is squeezed, the more effective it will be.
Feel that there is not enough load? It is not necessary to puzzle over the question of what exercises to pump up the ass yet, sometimes it’s just enough to complicate what you already know. Put some weight on your lower abdomen. muscle load will increase.
If you have been practicing for a long time and are well prepared, you can further complicate the process by placing your feet on an elevation of about 30 cm. To enhance the effect, you can also bring your feet together at the top point (giving an additional load on the inner thighs).
Exercise at all times - lunges
If you get used to this universal exercise, you will never have a headache from the question of how to pump up the ass at home. Lunges perfectly form convex and rounded buttocks. You can use different options to change the degree of load:
- Classic: take a wide step forward, the leg should bend at a right angle, go back.
- Lunges in the opposite direction - accordingly, it is necessary to take a step back, forming a right angle in the knee with the front foot. In this case, the lunge should be so deep that the calf of the stepped leg is parallel to the floor.
- Lunges "in Bulgarian". This is another luxurious way to pump up the ass. When performing these attacks, other muscle groups are connected - the so-called stabilizers. Efforts increase due to the location of the rise of the foot of the hind leg on a bench or chair. If you lunge, bend your front leg to a right angle, and then return to its original position.
The main rule of all lunges is the number of repetitions of at least 25 and so that the knee of the working leg does not extend beyond the toe.
Walking on the pope
While someone is calculating the cost of a subscription to a fitness center and consults with an expensive trainer, how much and how quickly to pump up the ass at home, and we will master free effective exercises at home. In the struggle for perfect buttocks, walking will help us. But not simple, but gluteal! When performing this exercise, both the buttocks and hips are well worked out, and blood circulation improves in them, which helps get rid of cellulite.
Sit on the floor, legs straight, back straight, bend your elbows (close on the back of the head). Lift the thigh of one leg, "step" them forward, and then the other thigh - the same thing. “Walk” on the ass to the end of the room and back, the more “paths” you make, the better, but the minimum that must be done is 30 steps with each hip.
This exercise also carries a deeper meaning, healing the female body in general. Thanks to massage of the pelvic organs and, accordingly, the influx of more blood to them, the receptors are activated, and you can increase your pleasure in bed with your loved one.
Diet
Since quickly pumping up the ass without proper nutrition does not work, you need to consume a certain amount of protein, fat and carbohydrates. And if you do not train with this diet, you will most likely get fat.
The correct ratio in the daily diet should be as follows:
- 20-30% of proteins (poultry, beef, fish, chicken eggs, fat-free cottage cheese, beans, legumes);
- 10-20% fat (olive, linseed oil, seeds, nuts, as well as avocados and red fish;
- 50-60% carbohydrates (vegetables, fruits (and dried fruits), oatmeal, buckwheat, barley, brown rice, durum wheat pasta, honey).
Do not abuse fruits, unprocessed fructose easily turns into fat, eat 1-2 fruits per day.
Build up the ass
If you are not only puzzled by the question of how to pump up your ass, but want to build it up, you should enter a special regime of nutrition and training.
For muscle growth, regular exercises with sufficient weights and a gradual increase in applied weight are necessary. With proper nutrition and training, but without rest, the muscles will not grow, they grow in a dream, so you need to sleep at least 8 hours and try to go to bed until 23.
Without the use of additional weight, you can pump up the ass for a week at home: strengthen the buttocks, give them the correct shape and make the hated breeches melt. But to build buttocks it is necessary either to visit the gym, or to purchase two collapsible dumbbells up to 16 kg and special weighting materials for legs.
Training should be strength with the implementation of basic exercises (squats). It is necessary to perform from 8 to 12 repetitions (4 sets). Weight should be as high as possible for you to complete up to 12 repetitions. Between approaches, you need to rest for 1 minute.
If you engage in the same program and do not increase weight, the muscles will stop growing, as they get used to the load pretty quickly. Therefore, it is necessary to increase the weight to build the priests.
How to pump up the ass and make it increase in volume? There are two ways.
- Increasing the number of repetitions. For example, in an exercise with a working weight of 10 kg, you do 8 repetitions per set. So, in the next workout with the same weight, do 9-10 reps, and then bring them to 12.
- Increasing working weight. Once you have reached 12 repetitions, you need to increase weight to 11 kg and perform an exercise with the number of repetitions equal to 8.
Tips for girls
Finally, I want to say that any excessive stress and training are harmful to health. Your priest should not "steer" your life. Let the pursuit of the beautiful "fifth point" not become an obsession, over which they will simply taunt and pity you. Life is multifaceted, do not become a slave to one thing, get carried away by different things.