The question of how to pump up the buttocks at home, probably worries most of the female population. But for men, this topic is also relevant, since many girls pay attention to male priests no less than they themselves on a similar part of the female body.
But still, it is in women that there is a predisposition to the deposition of excess mass in the buttocks. In addition, with age, muscle tone weakens, and metabolic processes in tissues slow down. The skin becomes unattractive, flabby and saggy. But do not wait until this happens, about how to pump up the buttocks at home, it is worth thinking about today.
In order to correctly, correctly and quickly pump up the buttocks, you must first understand what function is assigned to this muscle. If you do not go into details, then being in an upright position, she extends her leg back. And the gluteus muscle is stretched when the leg is stretched forward. The size and shape of the buttocks is determined by genetics. We are not able to drastically affect the latter. But to reduce their size is quite possible.
Effective exercises
Before you pump up your buttocks at home and make their shape attractive, you need to remember two exercises. But men will have to visit the gym, as they need to perform these exercises with great weight - from 50 to 100 kg.
So, exercises for the buttocks at home are forward bends with weights. The gluteal muscle is quite strong, and in order to change its size, shape or make it elastic, you need weight in excess of its own. In the early days, girls can do without weighting, but, as a rule, the inclinations are performed together with the barbell.
Squatting will be the second exercise. It is worth noting that they can be different. To complete our exercise, you need to squat with your feet shoulder-width apart. The back should be straight. Weight should be kept either on the sides or between the legs. Squat should be performed slowly, without sudden movements.
How to pump up the buttocks. Wizard lessons
- Stand in the “lunge” position. Fix one leg at the back on the platform and sit down, bending your knees until a right angle is formed. Note that the knee of the leg in front should be at heel level. It is her that accounts for the main load. The back should be even. The exercise must be performed 10-12 times, then change the leg and still do 10-12 repetitions already on it.
- Lie on your stomach (on the couch, step, bench), keeping your legs on the weight, bending your knees. The feet are joined together. Then spread your knees apart and slowly raise your legs, tensing the muscles of the buttocks. Without making sudden movements, lower your legs. Exercise do it 10-15 times.
- Put your feet shoulder width apart and sit on an invisible chair. Such an exercise must be performed until a characteristic burning sensation appears in the gluteal muscles.
Now you have an idea of how to pump up the buttocks at home. If you perform these exercises several times a week, combining them with cosmetic procedures, then soon you will see the desired result.