But that's not enough, in order to strengthen and develop the great gluteal muscle, which is the key to beautiful curves. Therefore I offer You some advice on her training and strengthening.
The exercises suggested in this article, it is best to do every day, because most of them are static. Most good result for the minimum period of time can be obtained by combining these exercises with running.
To run you need not to long distances (1, 5 km high), but it is best used on rough terrain, where there are UPS and downs. Perfect is running the stairs or even walking on them. This will help strengthen not only Your glutes, and legs.
Also gluteal muscle very positive impact Cycling. In my opinion, it is better to train on the bike than on the bike, because during Cycling, the body is supplied with fresh air, and very interesting to look at the beautiful scenery during your workout, even if it is limited to your area.
In addition, a simple bike is much cheaper than the bike and in addition has a practical application. However, it is a matter of taste.
If to speak about an additional means of strengthening the glutes and legs, then it is sinful not to mention the rope. Ideally, if You are fond of Catania on roller skates or ice skates. Notice what the priests are the skaters? And that's it. Also try to lead a more active lifestyle.
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If these methods do not give you the desired result, you should train your gluteus muscle the manner described below. But remember that with riding or Jogging or Biking, they will give a much better result.
So,
exercise # 1 performed lying on your back. Feet shoulder-width apart, arms apart. The knees bend so as to form an angle of about 60 degrees. The pelvis should be raised above the ground. Now your task is to lower the pelvis with the power of his buttocks.
Do this exercise 30 times. Then let the muscles relax and move on to the second approach. But remember, the lower the pelvis need quite slowly, he shall not fall by inertia.
Its lowering to the ground should only be done at the expense of muscle tension in your buttocks. Also you have to control the lowering her pelvis and to be able to lock it in any position. Differently this exercise to perform simply makes no sense.
Exercise # 2
This exercise is performed as follows. Starting position - lying on his stomach. Hands can be placed under the chin, back in their castle. Now you must bend your knees as if trying to get my heels to his buttocks, but not doing it.
To perform it quickly and many times. At least 50. If it seems too easy, you can attach to the feet of a small dumbbell or other weight. But I don't think is worth giving a load of more than 2 kg on each leg.
Better do the exercises more times, but with less weight. Exercise gives a very good result for the gluteus Maximus muscle, if you do it regularly.
Exercise # 3
To perform this exercise properly, you should lie on your stomach and bend your knees so that they were perpendicular to the ground. Hands should be put in the same way as in the previous exercise. The exercise is to lift your knees, tearing them an inch or two from the floor.
The muscles of the buttocks and legs should be as tense. The most important thing in this exercise is not to tear off his knees from the ground with a jerk while doing it slowly, the strength of the muscles.
Also remember that on the floor and the knees should not quit, since you can easily injure your knee, carefully put in place. To perform this exercise you need three approaches, 10 times.
Exercise # 4
Starting position - standing on the knees. You have to rely on his hands, and one foot must be laid back. The toes and the knee of this leg looking at the floor. Your task in this exercise is to lift the leg, the maximum straining while gluteal muscle.Then lower the leg to the starting position.
But remember, in no event it is impossible to throw it, it can lead to injury, not to mention reducing the effectiveness of the exercise. Run it 50 times on each leg. You can perform all 50 times at once, but I would recommend to split them into two sets of 25 times on each leg.
Last but not least, exercise room five, is from a similar starting position. The difference is that the prop is not on hand, and on the upper arm and one leg rests on the floor, but a little bent. Now the bent leg should lift up and slowly lower to the starting position.
The main thing is not to hurry and not to throw the legs, when ponimanie legs feel how tense your muscles, at first, may even fix it for a few seconds to listen to their buttocks. Exercise should be run 50 times on each leg, but I still recommend to split it into 2 sets of 25 times.
Well, these are seemingly simple exercises will help You to get beautiful and firm ass.
Each lesson will not take You more than half an hour a day, and the result will be amazed at all the surrounding. It is also important to eat right and not to miss, if possible, a single day.
Source:
Women's Magazine
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