12 secrets of how to make buttocks attractive
1. Stand with your feet together, place your hands flat on the belt. Do forward deep lunge each leg, three times producing springy rocking. Leg, left rear, diolinestate on a full foot, not the toe. Gradually increase the number of attacks from seven to ten to twelve (each leg).
2. Lie on your stomach, pulling his hands forward. Raise your hands and torso, depicting "the arc". Then lower the hands to the floor and lift up back feet only. Repeat 6 to 10 times.
3. Stand up straight, feet together, in the hands of a small dumbbell. Pull back the right leg, while lifting his hands up, and cave. Return to starting position. Now fold back the left leg. Do the exercise 8-12 times.
4. The left leg put on a chair, grasp the dumbbells and arms along the body. Lean forward and pull the dumbbells to the floor. 10-12 times for each leg.
5. Feet together, hands with dumbbells on the belt. Lean back, not bending legs, 12-15 times.
6. Jump on their toes over the rope on two legs. Keep regular breathing, breathing through the nose. Jump from 2 to 5 minutes, gradually increasing the training time.
7. Lie on your back, extending his arms along the body. Raise your legs at a 45 degree angle and imitate riding a bike. Tibiae straight, the maximum amplitude of movement. Repeat 5 to 10 times.
8. Lie on your stomach, hands on his back, the fingers connect to the castle. Neshyba knees, raise your legs and arms to the body took the form of a boat, hold this position for 10 to 30 seconds.
9. Get on your knees, pull your hands forward at shoulder level. Take left from the heels, turn the hands to the right (exhale), return to its original position (the breath). Then sit right by turning your left hand, assume the starting position. Do exercise 6 to 10 times in each direction.
10. Sit on the floor, lift up slightly bent at the knees, pull your hands forward. Using only the gluteal muscles, turn around its own axis to the left, then right. Maintain regular breathing. Make music double turns 2-8 times.
11. Lie on your back, raise your straight legs up to 90 degrees. Lower them to the left from the body on the floor, keeping the right angle. Then straighten them together, not apart, and not bending the lower right of the torso. Do exercise 3 to 8 times.
12. Lie down on the table on his stomach so that his feet, starting with the hip joints, the table had not been touched. Hold hands on the front or side faces of the table, inhale and raise your legs up. Try to hold in that position for 10 seconds, then lower. Do exercise 3-6 times. Leg raise on high, well-caving in the back
Author:
Overlook
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