Exercise for the gluteal muscles

Stretching, or simply stretching, is a type of physical exercise, without which it is impossible to get a slim and beautiful body. It is suitable for all people, including pregnant women, and has no age or weight restrictions.

With help. stretcher It is possible to correct the figure and lift the silhouette, increase flexibility, improve posture and gait, get rid of cellulite and fat deposits in specific areas. In addition, elastic muscles look very beautiful.



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To make the ass beautiful, you need not only to actively squat, use anti-cellulite creams and take aromatic baths, but also stretch the buttock muscles to keep them in tone. This is the most effective way that will give a slim figure, strengthen women's health and improve the nervous system. The reaction will share with you the technique of performing basic stretcher and buttocks.



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Stretching for beginners

1. Folding
   Excellent exercise, which is useful for the back, buttocks, inner and posterior surface of the thighs, and also affects the inguinal muscles. Note that all exercises should be done slowly and carefully. So, sit on the floor and spread your legs wide, your knees should rest on the floor. Keep your back straight, tilt your torso down to the floor. Ideally, you should breast-touch the floor. At the end of the movement, hold for 30 seconds.
   
   
   
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2. Exercise for stretching the biceps muscle of the thigh
   Lie down. Bend your right leg in your knee and embrace your hands, slowly pull it to your chest, trying to completely press it to yourself. Make sure that the left leg at this time does not detach from the floor and does not bend at the knee. At the end point, hold on for 30 seconds. Go back to the starting position and do the same with your left leg. You can do both legs at the same time.
   
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3. Exercise to stretch the quadriceps muscle of the thigh
   To perform the exercise, you need to lie on your back. Bend your right leg in your knee backwards with a grip on your ankle, press your right buttock. Hold this position for 30 seconds. Relax and get back to the starting position. Do the exercise with your other foot.
   
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4. Exercise effectively stretches the hamstrings and tendons
   Sitting on the floor, straighten your left leg and your right bend in your knee. Keep your back straight. Cover your left leg by the ankle and pull it towards you. At the maximum lift of the legs, hold for 30 seconds. Return to the starting position and do the exercise with your right foot.
   
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5. Exercise for stretching the back and upper gluteal muscles
   Sit on your heels, legs should be slightly spread out. From the initial position, stretching your arms forward, perform a downward tilt of the trunk. The hands rest on the floor, the head is lowered down between the hands. The buttocks should not come off the heels. If you feel tension in your back, stay in this position for 30 seconds. Relax and get back to the starting position.
   
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In order to have beautiful toned buttocks, you need to stretch the muscles around them. Therefore, this complex indicates exercises for different muscle groups. They will give you beautiful and slender legs and buttocks. But only under one condition - the regular implementation of this complex. Exercise every morning and complete your strength training. A month later, you will be amazed at how your body will change.

We also advise you to engage in a program of home training, which is designed taking into account all the features of our body. Just what it takes to put the figure in order for the New Year!

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