How to build muscles of the buttocks?

need 10-15 minutes 3 times a week and systematic implementation of the described exercises.

1. Squats
Squats - one of the most simple and effective exercises. This practicing osoboenno effectively if done with a worsening, but it can be done only if good physical preparation, otherwise you may damage the knee joints.
It is best to perform 2-3 sets of squats for 10-15 times.

Starting position: Stand with your feet shoulder-width apart, chest straightened, arms stretched forward, shoulders back.

The exercise: Bend your knees, pushing your pelvis back, as if you want to sit on a chair. Body leaned forward slightly, keeping your back straight. Then we return to the starting position.
• Do not lower the buttocks below the knee, the lowest point of your thighs parallel to the floor.
• Do not take your heels off the floor.
• back to keep straight.
• Squat slowly.

Work: gluteus maximus, front and back of the thigh.

2. Lunges
Slimming they are ineffective, as they help build muscle. At the same time, remember that the larger the step, the more involved glutes. Before starting the exercise, it is important a good warm up your muscles to best protect themselves. This exercise will not only pump up the muscles of the buttocks, but also to strengthen the hip and thigh.

Starting position: Stand with your feet shoulder width apart, right foot back, hands outstretched.

The exercise: Bend your left leg, right leg moves back into a lunge position. Reliance on the toe of the right foot. Hand on knee of the left leg - it also transfers the weight of the body. Slowly return the lag leg to the starting position. Change legs. Do 10 lunges on each leg.

• Keep your back straight and body.
• Knee of delayed legs should almost touch the floor.
• You can use dumbbells. Then, under the arms with dumbbells at your sides hold.

Work: Gluteus minimus muscle, anterior surface of the femur and tibia.

3. Lifting the pelvis
Perform upgrades pelvis need tightly with his hands on the floor, blpgodarya this load on muscles will be distributed properly and vertebrates department will not be too overwork. Like the other exercises that help pump up muscles of the buttocks, pelvis need to perform upgrades in conjunction with other physical activity and several approaches.

Starting position: Lying on the floor, arms at your sides, feet shoulder width apart, knees bent, feet flat on the floor.

The exercise: Slowly lift your pelvis up, leaning on the shoulders and feet. Casing body should form one line with the front part of the thigh. Slowly take the starting position.

• Do not relax the muscles of the buttocks.


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