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The sea is calling: the most effective butt exercises - health & Beauty -

Are you ready for beach season? If not, to help you find it

Maria Блавацкая25 Mar 2019 08:43117710

Море зовет: самые эффективные упражнения для ягодиц - Красота и здоровье -

prepared to letefoho:

Very soon become warm, and you will begin to gather for a holiday. However, unlike buying a beautiful swimsuit, time to prepare your body for the summer season will take a lot more and we should start now. We have selected for you 5 most effective exercises for the buttocks that you can easily do at home without much effort. All you need is an hour of free time a day and a little perseverance.

Море зовет: самые эффективные упражнения для ягодиц - Красота и здоровье -

complex of the most effective, uprajneniyami:

The Exercise "Superman"

Ideal for study of the gluteal area and the housing, and it is important to maintain the health of the back.

What muscles are working:

The lower back, buttocks and inner thighs.

Lie on stomach, hands pulling forward, joined the foot. Keep the neck and spine in a neutral position.

Tense the abdominal muscles, inhale and raise arms up as high as you can. During the straining muscles of the buttocks two seconds.

Return to the starting position.

Do three sets of 15 seconds.

Море зовет: самые эффективные упражнения для ягодиц - Красота и здоровье -

to obtain the result you need perseverance and Postoyanstvo:

Exercise "Gluteal bridge"

Another effective exercise that is directed at the elaboration of muscles. It is not necessary to add weight, it can be perfectly performed without any additional devices.

What muscles are working:

Buttocks, back thighs, calves

Lie on the floor, bend the knees at a 90 degree angle. The feet are on the ground firmly, hands pull along the body.

Inhale, rest the heels into the floor, raise hips up, straining buttocks. Upper back and shoulders pressed to the floor.

Linger for a few seconds in this position.

Do 2-3 sets of 15 seconds.

Exercises with the lifting of the knee

Helps to develop balance and improve coordination. Very popular among the stars, as well helps to work buttocks and legs, is found in almost all walks of fitness.

You will need: a bench, to take steps

What muscles are working:

Buttocks, rear thighs, quadriceps.

Stand in front of the bench, stepping on her right foot, pushing off from the ground with your left foot and raise the knee up.

Drop the left leg down, back to its original position.

Performed by 10-16 times on one leg then change legs and do three approaches.

Море зовет: самые эффективные упражнения для ягодиц - Красота и здоровье -

it is not necessary to visit the gym - you will be able to cope and domfoto:

Exercise "Reverence"

No, from ballet, there's nothing here. Let it looks not too nice from the outside, it does not negate its effectiveness.

What muscles are working:

Quadriceps, gluteus Maximus.

Stand straight, place feet on width of shoulders, stretch the arms forward, arms bent at the elbows.

Take a step back to right leg behind the left. Bend the leg at the knee. The right knee should be behind the left knee. The gluteal muscles are tense.

Focus on the left heel and return to starting position.

The same is done with the left foot. On each leg is performed in three approaches.

Exercise "Mahi bent leg"

When regularly performed, you will get the results in two weeks. The back should be straight and stomach sucked — a prerequisite of the exercise.

What muscles are working:

Buttocks, rear thighs.

Get up on all fours, keep the spine and neck in a neutral position.

Raise right leg up. Keep the foot smooth buttocks while straining.

Return to the starting position.

Performed three sets for both legs.


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