Important tips and features!
You will need 10-15 minutes 3 times a week and regular exercises.
1. Squats
Squats - one of the most simple and effective exercises. This exercise is essential effective if performed with weights, but it can be done only under the condition of good physical preparation, otherwise, you can damage your knee joints.
It is best to perform 2-3 sets of squats 10-15 times.
Starting position: Standing, feet on width of shoulders, chest straightened, arms extended forward, shoulders pulled back.
The exercise: Bend your knees, pushing the pelvis backward as if to sit on a chair. The body is slightly forward, keeping your back straight. Then return to the starting position.
Recommendations:
- Do not lower your buttocks below the knee, at the bottom of the thigh should be parallel to the floor.
- Do not tear off the heels from the floor.
- Keep your back straight.
- Squat slowly.
Work: the gluteus Maximus, front and back of the thigh.
2. Attacks
Before beginning exercise it is important to warm up your muscles, to best protect yourself. This exercise will not only build muscle buttocks but also strengthen the hip and thigh.
Starting position: Standing, feet shoulder width apart, right foot backwards, arms stretched forward.
Exercise: Bend the left leg, the right leg moves back into position of attack. Prop the right foot on the toe. Hand on the knee of the left leg - it transfer weight. Set aside to slowly return leg to the original position. To change feet. Do 10 lunges on each leg.
Recommendations:
- To hold the body still and back straight.
- Delayed knee should almost touch the floor.
- You can use dumbbells. Then, when you run hands with dumbbells keep your sides.
Work: Small gluteal muscle, the anterior surface of the femur and tibia.
3. Lifting the pelvis
Perform upgrades of the pelvis need to tightly leaning his arms on the floor, amphotere this load on the muscles will be distributed correctly and the spinal Department will not be too overexert. Like other exercises that help build up the muscles of the buttocks, to perform upgrades of the pelvis is necessary in combination with other physical activities, and multiple approaches.
Starting position: Lying on the floor, arms at sides, feet shoulder width apart, bent at the knees, feet flat on the floor.
The exercise: Slowly lift the pelvis up, leaning on the shoulders and feet. The trunk of the body should form one line with the front part of the thigh. Slowly take the starting position.
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