The biggest mistake of newcomers is to find a quick way to pump up the buttocks. To give a beautiful shape to any muscle, a gradual, consistent approach is important, and there is no immediate result in such a case. Tune in for a long job, which will take at least a few months - and you will reach the victorious end more easily.
What exercises to pump the buttocks?
In order to form beautiful muscles, it is best to use a professional simulator or at least dumbbells (barbell, body-bender) with a total weight of 6-12 kg. Without this, you can not give a more appetizing shape to your body, but only tighten your muscles. Reasoning about how to properly pump the buttocks, most coaches agree on the effectiveness of such exercises:
- Squats with retraction of buttocks back with weights.
- Squats "plie" with burdening.
- Deadlift on straight legs with a barbell or dumbbells.
- The pulling of the knees to the chin from the position of "hanging on the crossbeam".
- Deep deep with burdening.
- Exercises in the Smith simulator.
- Exercises in the Gakka machine.
Many exercises are available to perform at home. But a visit to the gym will be an additional advantage, because there you are followed by a professional trainer who will tell if you are not doing the exercises correctly.
The most effective way to pump up the buttocks
A reliable way to pump up the buttocks is not a miracle exercise, but a clear schedule and a protein diet. Using such recommendations, you will quickly bring your figure in order:
- Regularly eat protein foods - meat, poultry, fish, dairy products, cheese, cottage cheese, eggs. You can include sports nutrition (proteins).
- Engage strictly 3 times a week, and until the state of fatigue. Do not neglect the warm-up at first (running track or running in place 7 - 10 minutes) and stretching at the end.
- Do not skip training.
Performing these simple conditions, you will get used to the training and will visit them with joy, and the results will not keep you waiting.