About high breasts, slender legs and thin waistalmost all women of the world dream. To bring these attributes of female beauty to the ideal and constantly maintain in this state, many spend a lot of time in the gyms. But only a few know and understand that the part of the body that is below the back is the main magnet that attracts men's views (and women's, by the way, too). The main feature of beautiful buttocks is their rounded shape. This view is shared by many plastic surgeons of the world. Interesting is the fact that men are 10% more likely to pay attention to the ideal ass than to the chest, and consider that this part of the female body is more sexual. In this case, in their opinion, the buttocks should have a rounded, appetizing appearance and an increased degree of elasticity. Therefore, a woman's ass should not be too thin. Sane muscles do not make anyone attractive. But the question of the elasticity of the gluteal muscles should worry women not only when it comes to beauty. It is worth knowing that one of the main muscles responsible for the health of the back, legs, genitourinary system, as well as holding the human body in a vertical position, is the gluteal. Therefore, thanks to a strong and elastic pope, a healthy female body will be adorned with a straight posture, which will significantly add to its owner of sexual attraction. But even the most slender and elegant figure will not receive due attention in the presence of problems in the gluteal muscles. How can we get rid of them? In fact, working with the muscles of the buttocks is not an easy task, since there is a possibility of concomitant pumping of the legs and other zones that are not of interest to you at this stage. In order to avoid such undesirable results, one should be very careful about the technique of performing certain exercises aimed at lifting the buttocks. The next question is: is it worth going to a gym or can you just do exercises at home? Many believe that it is better, more effective and more convenient to train at home. But in this case, do not forget about their "favorite" neighbors from below, who are just waiting for the moment for a complaint for breaking the silence in the house. In addition, all the necessary arsenal of simulators will take up a lot of useful living space. Answer: You need to do exercises in the gym. After all, only a complex of physical exercises, coupled with the use of sports equipment, will help you in a relatively short time to adjust the form of your priests to such an extent that men can not tear her eyes from her. To pump the buttocks in the hall, you will need about 1 month, but not slippage, and conscientious and regular work in the gym. Remember that this is not for someone, but only for you. Performing special strength exercises, you will increase muscle mass on the buttocks and, accordingly, get rid of excess fat deposits in this problem zone. Do not start exercising without pre-warm-up, which will help warm up all muscle groups. To do this, you can use light running or fast walking with the obligatory presence of elements of a hand swing. Do not forget about the correct breathing. Also, it is worthwhile to listen to your joints: if you hear clicks in their full work, post-training swelling and pain, then you should warm up with aerobic loads on the treadmill, ergometer, ellipse for 10-15 minutes. End the warm-up with a series of attacks without burdening. Based on the results of the last exercise, you can judge the state of readiness of your joints to the load.

Train the buttocks

Virtually all basic exercises aimed aton the formation and growth of gluteal muscles, ideally should be performed with the help of free weights, which often include barbells and dumbbells. To achieve hypertrophy of the buttocks, try to use the so-called rule of the "gold standard for training the buttocks" - squats and deadlifts are inflamed with squats and legs with weights with weights.

Squatting The Unknowing can say: "Think about squats! It's so simple. " In fact, such exercises are among the most difficult and at first to perform them are under the supervision of the trainer and taking into account all the recommendations given below. So, when lowering into a squat, remember that the foot should completely rest on the floor. Deep squats that cross the parallel to the floor are not recommended, as they do not bring any special efficiency to the muscles, but can only seriously damage the joints. Lifting from the squat should not be done with the front surface of the thigh, which is also called a quadriceps, but as a result of the strong tension of the gluteus maximus muscles. Those wishing to gain weight in the buttock area can be advised to perform such squats every other day in 5-6 approaches, each of which will contain 8-10 repetitions. If appetizing forms are already available, then to maintain them in this state, it is enough to train this way 1 time a week, but in the number of 4-5 sets of 12-15 reps each.

Performing a deadline for beginners will be usefulUse dumbbells when carrying out deadlift. Such a maneuver will help to keep the reduced position of the scapula longer and ensure the presence of a physiological lumbar deflection throughout the set. Next, take dumbbells, remove the scapula and, with a slightly retracted back, lean forward, looking at it in front of them until in the rear surface (biceps) of the hip will not feel the stretching. Straighten with the help of the buttocks. Such an exercise helps to pump the buttocks very well. In addition, it is a chance to build muscle on lean legs, in particular on the back of their surfaces. Forms will grow on the eyes in the event that the performance of the deadlift becomes regular, namely a couple of times a week in about 4-5 sets with 10 repetitions each. To maintain the achieved result, it is enough to train only once a week, performing 3-4 sets of 10-12 repetitions each.

Doing lunges Modern fitness is sparseall kinds of variations of attacks. But for strength training of the buttocks should be used only attacks back. Some coaches also advise performing static attacks from the platform. Use the step or other elevation, which reaches 15-20 cm height. Turn the back to him before starting the exercise. Further, do the attacks back. In this case, the toe of the foot should be on the platform. After reaching this position, you should lower to the squat to a level equal to 90 degrees in the knee of the leg, which is in front. With the help of the gluteal muscles, get up from the squat, and then go down again. Do not reset the leg that is on the platform. That is why such attacks are called static attacks. This exercise is performed every other day in 2-3 sets of 12-15 repetitions each. If, in addition to the buttocks, there is a need for pumping the legs, then classic forward attacks will perfectly cope with this task.

We perform flies using weights Forthe development of small muscles - flexors of the buttocks need to perform exercises on special devices, which are often available in the gym. But, in the absence of these, it is quite possible to do it in another way. So, you should put on the ankle legs weighting, kneel and lean hands on the floor. Then bend the leg with the weighting at a right angle and raise so that the quadriceps takes a position parallel to the floor. The basis of the exercise are the pushing up movements, which resemble the heel of the button. Perform it should be several times a week in 2 sets of 20-25 reps for each leg.

We spread our legs to the sides. This exerciseis insulating, since it involves only the hip joint. The main load falls on the small and large gluteus muscle, which are arranged one behind the other, so that their functions are similar to each other. To perform the exercise, sit down on a special simulator until the pelvis and seat completely touch. The presence of a support for the back gives the opportunity to lean back and fix its position. The outer surface of the thighs should be pressed against the special abutments and by the powerful, isolated effort of the gluteal muscles to spread the legs to the sides. Having reached the critical point, make a distinct pause without interruption by inertia and stay in that position for several seconds. Then control back to the starting position. Do not rest, do the following repetition. In this case, the knee and ankle joints should not be included in the work, since only gluteal muscles should be used. Remember that jerky movements during the exercise should not be present. If you feel extremely strong tension on the muscles, it is better to reduce the working weight. Exercise is performed in 3-4 sets of 20 reps each.

We reduce our legs in the simulator. For such exercisesThe simulator is used, outwardly similar to the previous one, but different in functionality and development of muscle groups - in this case, the driving muscles of the hip are involved. If both are used during one workout, then the buttocks become pleasant to look at. If you work hard only on one of these simulators, then this can lead to disproportional development of muscle mass. Gluteal muscles will look beautiful only when the adjacent areas are worked. Sit on the simulator, straightening your back and straightening your chest. Try to fix the position. The inner surface of the thighs should be restrained in special pads, and the center of gravity should be transferred to the ischium bones. Keep your legs together by the insulating force of the adductor muscles. Having reached the critical point, hold up and create a peak of contraction. Hold a few seconds of this voltage and return to the starting position by slow movement, not allowing the inertia force to work at the same time. Without pausing, proceed to a new repetition. Exercise should contain 3-4 sets of 15-20 repetitions in each.

Putting your feet on the block Many modern fitness -centers have got special handles-cuffs, which are attached to all block simulators. They will help you in an isolated way to "hit" the buttock muscles. Fasten the cuff intended for the lower block, on the far leg and stand sideways to the machine. The back should take a natural bend, and the sight is directed forward. To balance your position, you should grab the block nearest to your hand. Pay attention - if the cable at the beginning of the trajectory is stretched, then the starting position is accepted correctly. To withdraw the leg to the side follows a slow and controlled movement, without bending the knee joint, and without moving other parts of the body, with the torso. It is forbidden to rotate the pelvis. When the leg is at the top, hold for a second and smoothly return it back. After touching her sex, proceed to a new repetition and so on 11 more times. Do the same procedure with the other leg. Exercise is performed in 4 sets of 10-12 repetitions in each on both legs. Girls, remember that reaching a critical point in such an exercise does not imply too much leg removal.

Doing a press with one foot using the simulatorit's not strange, but the girls favorably refer to this simulator. With it, you can perform movement with the use of both legs with high and widely spaced feet. It perfectly loads the gluteus and muscle located on the back of the thigh. This option is classic. In our case, try to complicate the task by isolating the buttocks. To do this, press, but with only one foot. Lie on the simulator, designed for bench press, and place the working leg as close to its upper edge as possible. Pay attention - if a right angle is formed between the support and the shin, the initial position is taken correctly. The second leg must remain on the floor. Next, take the weight of the load on the working leg and bend it in the knee until the angle reaches 90 degrees, then proceed to squeeze the platform up. The knee should not bend more than the movement requires. When you reach the top, start a new repetition. The most rational working ranges of this exercise are 4 approaches with 10-12 repetitions in each on both legs.

Take your legs back with a simulator As we have already donementioned, with the help of the attack can achieve very good results in pumping gluteal muscles. But at the same time, many other muscle groups will be involved, and you do not need any additional pumping. To avoid such situations, a special simulator was developed and successfully used in practice, which assumes work in an inclined position, as a result of which the loin is unloaded. If we speak in a language that is accessible to us, this simulator is designed for an "intensified attack" of the gluteus muscles and the hind femur. Sit with one foot in the simulator, and grasp the arms with your hands, specially designed to maintain balance. The second leg should be rest on the platform. In this case, both legs should be in a position with slightly bent knee joints. Next, try to push the platform back and forth with a powerful effort of both feet. Note that the legs do not have to unbend strongly. When the leg is pulled back, the thigh line should be parallel to the floor. Having reached the critical point, without pausing, start to return to the original position in a controlled manner. Without rest, proceed to the next repetition.

Remember that this exercise should befinal for the whole complex of your workout. It is ideally performed in 3 sets of 10 repetitions in each on both legs. Do not forget about choosing a reasonable working weight. Otherwise, it can lead to undesirable pumping of the quadriceps. To determine the ideal working weight of weighting agents in each individual case, listen to your sensations when performing the last two approaches of a certain exercise - clenched teeth and severe fatigue are a sign of your mistake when choosing weights. Do not believe the promises of advertisements about the magical ways to correct the buttocks to the ideal state. Only work in the gym and proper nutrition will give you a resilient and attractive "zest".

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