- 1 Приседания для ягодиц в home conditions
- 1.1 Basic program for beginners
- 1.2 Exercises for girls
- 1.3 Squatting
- 1.4 A set of exercises with a chair
- 1.5 Technique for doing deep squats
- 2 Video tutorial for beginners
Recently, among the girls began to gain popularity
such a process as “swinging the buttocks” in the common people referred to as
squats. Every day, each of them watches how
convex became its forms. What is the purpose of this kind of occupation?
is not an improvement in one’s own health, but “to be as in
Alas, girls from popular American clips are not
born. In order to constantly be in demand for filming, each
day their body is subjected to serious torture in the gym. To you
Dear readers, information will be provided on how
накачать buttocks в home conditions с не менее эффективными
results, but without heavy tests for the body.
Приседания для ягодиц в home conditions
Приседания — уникальный вид упражнений,
being a good means of pumping the gluteus muscles and improving
heart work. Решив накачать buttocks в home conditions,
Read the following guidelines:
- perform movements slowly and smoothly, without forgetting to follow
- make sure the foot is fully pressed to the floor;
- in carrying out the occupation, the corps must always remain
- At the initial stage, make half-squads, that is, during
exercise, do not drop below the knees;
- bend your knees exclusively at right angles;
- breathing should be smooth, as the quality depends on it
- Begin exercise with your gluteus muscles, gradually
throwing the load on his knees;
- at the initial stage of the class, exercise time is not
must exceed 10 minutes;
- it is not necessary to engage in this kind of sports activities when
the presence of chronic diseases.
With regards to the last paragraph on
противопоказаниях, категорически воспрещено качать
buttocks с помощью приседаний, если у вас имеются серьезные проблемы
with joints and heart. And they are contraindicated in diabetes.
Thanks to the above type of exercise, the body improves
metabolism and blood flow.
According to experts, the optimal time period for which
можно накачать buttocks в home conditions — 30 дней. Luckily,
if the above sports activities are contraindicated for you, you can
replace with other equally effective exercises for
buttocks. For example, in such cases, excellent
- kick your feet;
Basic program for beginners
Для того, чтобы максимально накачать buttocks в домашних
conditions, it is recommended to choose an effective set of exercises.
The most acceptable time to get first
visible results is considered a month.
Программа приседаний для ягодиц на месяц в home conditions
is selected individually, taking into account the characteristics of each
the alleged “athlete.”
No matter how many effective exercises for pumping
buttocks were found by you, each recommended divide by 4
approach, especially for beginners. Break between each approach
should be 2-3 minutes.
In the first days of class, the exercise should be divided into two approaches.
по 15 раз и два — по 10. The essence эффективности в том, что каждый день
need to increase the number of squats. Every fourth day
Do not forget to take a weekend, in order to avoid the body getting used to
loads. In this case, squats to pump up the buttocks in
home conditions перестанут давать результаты.
If you notice that you get too tired from exercise,
should increase the rest time between approaches, but in no case
Do not relax your workout.
The greatest effect for the body will bring alternation
different types of squats:
- Классика. The palms are exposed in front of you. Back
keep straight. Then gently lower the pelvis down until
knees do not bend ninety degrees. Then go up to
initial position. Inspiration on lowering, exhalation – ascent;
- Plieu. Arms расположены на поясе. Back держим
straight. Falling down, gently spread your knees to the sides and come back
to the starting position;
- Legs вместе. It is necessary to perform this
physical exercise, holding the lower limbs together;
- Arms вдоль туловища. At runtime
необходимо отводить таз back;
- On one leg. This exercise
it is recommended to perform only after several trainings. Because
unprepared organism can not withstand this kind
Exercises for girls
Далее расскажем, как накачать buttocks с помощью спортивного
inventory, in this case – dumbbells. Dumbbell squats
girls for buttocks will help strengthen the abdominal muscles, breasts, arms and
The load in the form of a small inventory will contribute more
effective pumping muscles, including the gluteus. let’s
Consider a few exercises with dumbbells:
- Arms с гантелями расположены «по швам». The back is perfectly straight,
chest straightened, shoulders lowered. The essence of the classic squat,
slightly bending your back;
- Hands with dumbbells are located along the body. We take a step forward,
doing the squat. The main thing is to make sure that the knee is not
bulging for a sock line;
- A special exercise for the buttocks called sumo includes
yourself using only one dumbbell. Hold the dumbbells with both
outstretched arms. Then we start doing squats. The essence
the name is that your final posture should resemble
�”Stand” sumo wrestler;
- The following exercise also involves using only
one dumbbell. It should be tightly compressed in both hands. Legs
in the meantime, should be as much as possible, and socks
deployed. In the process of squatting, make sure that the socks are not
changed positions, and heels did not come off the floor.
Squatting для ягодиц категорически
contraindicated in the presence of any back problems.
In many cases, effective barbell exercises
to pump up the buttocks are performed in a pose
- feet shoulder width;
- socks are spread apart;
- the bar is firmly compressed in the hands behind the shoulders;
- then perform a deep squat.
When squatting with a barbell, it is very important to observe the following
правила, во избежание травм:
- try to look up all the time and keep your back straight;
- in the process of squatting, without fail dispose pelvis
- get down on the inhale, rise on the exhale;
- it is forbidden to tear off the feet from the floor;
- knees should not touch.
A set of exercises with a chair
Due to the lack of finances for costly
fitness training, all the furniture at home turns into
sports inventory. In this paragraph, we consider how
ordinary chair can be effective in order to pump
Exercises with a chair help to strengthen the muscles of the back, arms,
belly and thighs. But the most effective squats for
buttocks. A set of exercises squats with a chair for the buttocks in
Home environment is as follows:
- Для начала делаем разминку, став к
�”Wooden inventory” back and putting the lower limbs on
shoulder width. On the inhale you should sit down on the table, on the exhale – from it
- Стать перед стулом, расположив ноги на shoulder width. One
should be put on a chair and slightly lower the body, pressing the knee
- Face the back of the “inventory” and slightly bend the limbs.
Затем поочередно делать ногами махи back;
- Place the chair behind you and put one foot on it. Arms
pull out in front of you. Squat in this position, changing legs.
- Each of the above exercise must be given 5-10
minutes, depending on your physical fitness.
Technique for doing deep squats
For the greatest effect, to maximize pump
buttocks, требуется выполнять глубокие приседание. Exactly how
done, tell on.
Deep butt squats – technique
- Deep Squat Basics – Point Definition
support, when performing exercises one must be constant;
- when you go down, try to keep your back straight or in
in no case changing the position of the body;
- under no circumstances should the body fall forward;
- make a full squat, do not rush to relax your muscles, otherwise
all your weight is transferred to the joints, and not to the gluteal muscles;
- should rise quickly, making sure that the back was
Deep squats are most effective because they give
большую нагрузку на buttocks.
Video tutorial for beginners
Желание иметь подтянутые buttocks — абсолютно нормальное явление
for every girl. But alas, for effective results,
desire alone is not enough. Your forms will be maximized.
�”Pumped up” only with the right choice
effective set of exercises.
Если вы решились накачать buttocks с помощью приседания в
home conditions, but doubt the correctness of performance
action, read the video tutorials, which details
Presents all the important components of a proper exercise.