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Express-diet+exercise for beautiful buttocks
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Sexy female buttocks, resilient and fit – for you it's just a dream? Special Express diet plus just three simple exercises – and the admiring glances of men on the beach, and not only on the beach, you are guaranteed!
So, to get a nice neat shape, you need to burn fat and pump up the muscles of the buttocks. The building blocks of muscles is protein foods – meat, fish, offal and legumes. So your low-calorie menu must necessarily include these products.
During the diet is important:
• Drink plenty of clean water
• Reduce the amount of salt
• Limit consumption of white bread, butter, pastry, sugar, sugary drinks, mayonnaise and fatty sauces, fast food.
Diet for beautiful buttocks
The first results you will notice after a week. And after 3 you will be the winner of the most beautiful buttocks.
On every 9th day, start the diet first.
Day 1
Breakfast – egg white omelet with tomatoes, tea without sugar.
Protein omelet: tomatoes cut into slices. Pan greased 0.5 tsp. of olive oil, put tomatoes and fry. Separate 4 eggs whites from the yolks. Beat the whites and pour evenly over the tomatoes. Cover with a lid and cook on a slow fire. Before serving generously sprinkle with greens.
Lunch – salad from fresh cabbage with green Apple, 150 g of boiled chicken breast, yogurt.
Cabbage salad: fresh cabbage finely chopped, green Apple peel and seeds and cut into strips. Mix the cabbage with the Apple, season with 1 tsp of olive oil, add a few drops of vinegar. Sprinkle with chopped greens.
Afternoon snack – 1 raw carrots, tea without sugar.
Dinner – 100 g of boiled chicken breast, cucumber salad with sour cream.
Cucumber salad: diced cucumbers, sprinkle with chopped herbs and season with 1-2 tsp of sour cream with fat content not higher than 10%.
Download table
Day 2
Breakfast – oatmeal on the water, the orange and green tea without sugar.
Lunch – 200 g boiled fish, 1 cucumber, tea without sugar.
Afternoon snack – cucumber, tea without sugar.
Dinner – 200 g of baked fish and broccoli, steamed.
Baked fish: fish fillet with pepper, drizzle with soy sauce and lemon juice, sprinkle with chopped dill and place in a well-heated oven. Bake until tender (about 20-25 minutes).
Download table
Day 3
Breakfast – buckwheat porridge without butter, 100 g low-fat cottage cheese, green tea without sugar.
Lunch – 200 g boiled beef, 1 tomato, tea without sugar.
Afternoon snack – 2 cereal bread, tomato juice.
Dinner – vegetable salad with beef.
Beef salad: fresh cabbage, celery, cucumbers, and boiled beef slice, mix and season with natural yoghurt. Sprinkle with herbs.
Download table
Day 4
Breakfast – egg white omelet with cheese, green tea without sugar.
Omelette: 4 egg whites to separate from yolks, to grease pan with 0.5 tsp. of olive oil, beat the whites and pour into pan, sprinkle with grated cheese with a fat content not exceeding 17%. Cover with a lid and cook on a slow fire. Before serving, sprinkle with chopped greens.
Lunch – a salad of zucchini with tofu, tea without sugar.
Salad with tofu: zucchini or regular zucchini, wash and slice along the long plates. Pan greased 0.5 tsp. of olive oil, put the zucchini and cook on a slow fire. Then zucchini cut into strips, tofu cubes, leaves of any lettuce to tear with your hands, mix products, drizzle with soy sauce and sprinkle with sesame seeds.
Snack – glass of natural yogurt.
Dinner – tofu, a Cup of yogurt.
Download table
Day 5
Breakfast – 200 g low-fat cottage cheese, tomatoes, tea without sugar.
Lunch – red rice with shrimp, green tea without sugar.
Rice with shrimp: rice and shrimp boil until tender in unsalted water, cool, mix, sprinkle with soy sauce and sprinkle with chopped Basil or parsley.
Snack – raw carrot, glass of vegetable juice.
Dinner – lean fish, steamed, with broccoli and Brussels sprouts.
The fish steamed with vegetables fish fillet drizzle with lemon juice and sprinkle with chopped greens. Put on the grill steamer, cook for about 15 minutes. Add several inflorescences broccoli and Brussels sprouts, cook for another 7-10 minutes.
Download table
Day 6
Breakfast – oatmeal, no butter, 2-3 slices of cheese 17%, green tea without sugar.
Lunch – vegetable soup with meatballs, tea without sugar.
Soup with meatballs: beef to grind into ground meat, add egg white, stir to form meatballs. Water to boil, drop meatballs into boiling water and cook for 30 minutes. Chop the leeks and tomatoes. Add to the soup onions, tomatoes, several inflorescences broccoli and cauliflower, some green beans, and cook on low heat for about 10 minutes.
Afternoon snack – 200 g low-fat cottage cheese (but not zero), tea without sugar.
Dinner – 200 g boiled beef, cabbage and cauliflower, steamed yogurt.
Download table
Day 7
Breakfast – egg white omelet with tomatoes, tea without sugar.
Scrambled eggs with tomatoes: tomatoes cut into slices. Pan greased 0.5 tsp. of olive oil, put tomatoes and fry. Separate 4 eggs whites from the yolks. Beat the whites and pour evenly over the tomatoes. Cover with a lid and cook on a slow fire. Generously sprinkle with greens.
Lunch – boiled chicken without skin, vegetable juice.
Snack – glass of natural yogurt.
Dinner – baked chicken breast, a Cup of yogurt.
Baked chicken: chicken fillet lightly beat off, brush with 1 tbsp low fat sour cream, sprinkle with chopped herbs, roll roll. On the foil put chicken roll and a few pieces of carrot, zucchini and cauliflower inflorescences. Wrap all in foil and put in the form and put in a well-heated oven. Bake for 30-40 minutes at 180°C.
Download table
Day 8
Breakfast – buckwheat porridge without oil, tomato, green tea without sugar.
Lunch – bean salad, green tea without sugar.
Bean salad: boil beans in advance. Cabbage finely chopped, RUB on a small grater raw carrots, mix and fill with natural yoghurt.
Snack – raw carrots, tea without sugar.
Dinner – tofu with greens, yogurt.
Download table
15 minute activities for elastic buttocks
Diet gives good results in combination with simple but effective exercises. You will need a minimum of sports equipment and a few minutes of free time. Start to do exercises with 2 approaches on 10 repetitions. After 3-5 sessions gradually increase the number of sets by 1.
Before class be sure to do a light workout to warm up muscles and damaging joints: light squatting, bending, the rotation of the hands, feet, knees and pelvis, the circular rotation of the hands.
Exercise 1
The most important exercise for shaping beautiful buttocks is squats.
Stand with your feet shoulder-width apart, abdominal muscles tightened, back straight. During squats your heels should not be off the floor.
On inhale, begin to squat (the back don't bend, don't slouch), hands forward, back slightly tilted forward. The pelvis must be parallel to the floor or lower. The lower you sit, the more noticeable will be the result.
Council. If you have no experience, start small, don't overdo it so as not to get injured. Choose a chair or exercise ball just below your knees, put back and try to touch his buttocks during sit-UPS. Exercise 2 the Second exercise on the effectiveness of is attacks. They stretch well the muscles of the thighs and buttocks. Therefore it is recommended to do lunges after squats.
With your feet a small distance parallel to each other, grab a dumbbell or water bottles.
Take a step forward or backward and Crouch, back straight, head lowered. Stand up, return to starting position and repeat the exercise on the other leg.
Exercise 3 is Very good working of the muscles of the buttocks exercise to lift the pelvis. For this, you will need a gym Mat and dumbbells or a bottle of water.
Lay on your Mat, feet hip-width apart and bend at the knees, feet parallel to each other.
The abdominal muscles and buttocks tightened. Lift your pelvis, hold this position for 2-3 seconds and scroll.
There are three ways to complicate the exercise: 1. Pick up the dumbbells and hold them on my stomach.
2. Simultaneously with the lifting of the pelvis on tiptoe in the supine position.
3. Place your feet on higher ground. For example, a special bench for fitness or a low chair.
Combining diet with exercises, you will definitely get the desired result. Do not stop there and move on!
Source: domashniy.ru/
Sexy female buttocks, resilient and fit – for you it's just a dream? Special Express diet plus just three simple exercises – and the admiring glances of men on the beach, and not only on the beach, you are guaranteed!
So, to get a nice neat shape, you need to burn fat and pump up the muscles of the buttocks. The building blocks of muscles is protein foods – meat, fish, offal and legumes. So your low-calorie menu must necessarily include these products.
During the diet is important:
• Drink plenty of clean water
• Reduce the amount of salt
• Limit consumption of white bread, butter, pastry, sugar, sugary drinks, mayonnaise and fatty sauces, fast food.
Diet for beautiful buttocks
The first results you will notice after a week. And after 3 you will be the winner of the most beautiful buttocks.
On every 9th day, start the diet first.
Day 1
Breakfast – egg white omelet with tomatoes, tea without sugar.
Protein omelet: tomatoes cut into slices. Pan greased 0.5 tsp. of olive oil, put tomatoes and fry. Separate 4 eggs whites from the yolks. Beat the whites and pour evenly over the tomatoes. Cover with a lid and cook on a slow fire. Before serving generously sprinkle with greens.
Lunch – salad from fresh cabbage with green Apple, 150 g of boiled chicken breast, yogurt.
Cabbage salad: fresh cabbage finely chopped, green Apple peel and seeds and cut into strips. Mix the cabbage with the Apple, season with 1 tsp of olive oil, add a few drops of vinegar. Sprinkle with chopped greens.
Afternoon snack – 1 raw carrots, tea without sugar.
Dinner – 100 g of boiled chicken breast, cucumber salad with sour cream.
Cucumber salad: diced cucumbers, sprinkle with chopped herbs and season with 1-2 tsp of sour cream with fat content not higher than 10%.
Download table
Day 2
Breakfast – oatmeal on the water, the orange and green tea without sugar.
Lunch – 200 g boiled fish, 1 cucumber, tea without sugar.
Afternoon snack – cucumber, tea without sugar.
Dinner – 200 g of baked fish and broccoli, steamed.
Baked fish: fish fillet with pepper, drizzle with soy sauce and lemon juice, sprinkle with chopped dill and place in a well-heated oven. Bake until tender (about 20-25 minutes).
Download table
Day 3
Breakfast – buckwheat porridge without butter, 100 g low-fat cottage cheese, green tea without sugar.
Lunch – 200 g boiled beef, 1 tomato, tea without sugar.
Afternoon snack – 2 cereal bread, tomato juice.
Dinner – vegetable salad with beef.
Beef salad: fresh cabbage, celery, cucumbers, and boiled beef slice, mix and season with natural yoghurt. Sprinkle with herbs.
Download table
Day 4
Breakfast – egg white omelet with cheese, green tea without sugar.
Omelette: 4 egg whites to separate from yolks, to grease pan with 0.5 tsp. of olive oil, beat the whites and pour into pan, sprinkle with grated cheese with a fat content not exceeding 17%. Cover with a lid and cook on a slow fire. Before serving, sprinkle with chopped greens.
Lunch – a salad of zucchini with tofu, tea without sugar.
Salad with tofu: zucchini or regular zucchini, wash and slice along the long plates. Pan greased 0.5 tsp. of olive oil, put the zucchini and cook on a slow fire. Then zucchini cut into strips, tofu cubes, leaves of any lettuce to tear with your hands, mix products, drizzle with soy sauce and sprinkle with sesame seeds.
Snack – glass of natural yogurt.
Dinner – tofu, a Cup of yogurt.
Download table
Day 5
Breakfast – 200 g low-fat cottage cheese, tomatoes, tea without sugar.
Lunch – red rice with shrimp, green tea without sugar.
Rice with shrimp: rice and shrimp boil until tender in unsalted water, cool, mix, sprinkle with soy sauce and sprinkle with chopped Basil or parsley.
Snack – raw carrot, glass of vegetable juice.
Dinner – lean fish, steamed, with broccoli and Brussels sprouts.
The fish steamed with vegetables fish fillet drizzle with lemon juice and sprinkle with chopped greens. Put on the grill steamer, cook for about 15 minutes. Add several inflorescences broccoli and Brussels sprouts, cook for another 7-10 minutes.
Download table
Day 6
Breakfast – oatmeal, no butter, 2-3 slices of cheese 17%, green tea without sugar.
Lunch – vegetable soup with meatballs, tea without sugar.
Soup with meatballs: beef to grind into ground meat, add egg white, stir to form meatballs. Water to boil, drop meatballs into boiling water and cook for 30 minutes. Chop the leeks and tomatoes. Add to the soup onions, tomatoes, several inflorescences broccoli and cauliflower, some green beans, and cook on low heat for about 10 minutes.
Afternoon snack – 200 g low-fat cottage cheese (but not zero), tea without sugar.
Dinner – 200 g boiled beef, cabbage and cauliflower, steamed yogurt.
Download table
Day 7
Breakfast – egg white omelet with tomatoes, tea without sugar.
Scrambled eggs with tomatoes: tomatoes cut into slices. Pan greased 0.5 tsp. of olive oil, put tomatoes and fry. Separate 4 eggs whites from the yolks. Beat the whites and pour evenly over the tomatoes. Cover with a lid and cook on a slow fire. Generously sprinkle with greens.
Lunch – boiled chicken without skin, vegetable juice.
Snack – glass of natural yogurt.
Dinner – baked chicken breast, a Cup of yogurt.
Baked chicken: chicken fillet lightly beat off, brush with 1 tbsp low fat sour cream, sprinkle with chopped herbs, roll roll. On the foil put chicken roll and a few pieces of carrot, zucchini and cauliflower inflorescences. Wrap all in foil and put in the form and put in a well-heated oven. Bake for 30-40 minutes at 180°C.
Download table
Day 8
Breakfast – buckwheat porridge without oil, tomato, green tea without sugar.
Lunch – bean salad, green tea without sugar.
Bean salad: boil beans in advance. Cabbage finely chopped, RUB on a small grater raw carrots, mix and fill with natural yoghurt.
Snack – raw carrots, tea without sugar.
Dinner – tofu with greens, yogurt.
Download table
15 minute activities for elastic buttocks
Diet gives good results in combination with simple but effective exercises. You will need a minimum of sports equipment and a few minutes of free time. Start to do exercises with 2 approaches on 10 repetitions. After 3-5 sessions gradually increase the number of sets by 1.
Before class be sure to do a light workout to warm up muscles and damaging joints: light squatting, bending, the rotation of the hands, feet, knees and pelvis, the circular rotation of the hands.
Exercise 1
The most important exercise for shaping beautiful buttocks is squats.
Stand with your feet shoulder-width apart, abdominal muscles tightened, back straight. During squats your heels should not be off the floor.
On inhale, begin to squat (the back don't bend, don't slouch), hands forward, back slightly tilted forward. The pelvis must be parallel to the floor or lower. The lower you sit, the more noticeable will be the result.
Council. If you have no experience, start small, don't overdo it so as not to get injured. Choose a chair or exercise ball just below your knees, put back and try to touch his buttocks during sit-UPS. Exercise 2 the Second exercise on the effectiveness of is attacks. They stretch well the muscles of the thighs and buttocks. Therefore it is recommended to do lunges after squats.
With your feet a small distance parallel to each other, grab a dumbbell or water bottles.
Take a step forward or backward and Crouch, back straight, head lowered. Stand up, return to starting position and repeat the exercise on the other leg.
Exercise 3 is Very good working of the muscles of the buttocks exercise to lift the pelvis. For this, you will need a gym Mat and dumbbells or a bottle of water.
Lay on your Mat, feet hip-width apart and bend at the knees, feet parallel to each other.
The abdominal muscles and buttocks tightened. Lift your pelvis, hold this position for 2-3 seconds and scroll.
There are three ways to complicate the exercise: 1. Pick up the dumbbells and hold them on my stomach.
2. Simultaneously with the lifting of the pelvis on tiptoe in the supine position.
3. Place your feet on higher ground. For example, a special bench for fitness or a low chair.
Combining diet with exercises, you will definitely get the desired result. Do not stop there and move on!
Source: domashniy.ru/
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