The Brazilians were always famous for their beautiful shapes and especially appetizing buttocks. For many women, this is a certain standard, but it is quite achievable, most importantly, know how to pump up the Brazilian buttocks at home. Since the muscles of the buttocks are large, do not do it every day, because they need time for rest and recovery. The duration of training should be 40-60 minutes. The first 15 minutes. it is necessary to devote a warm-up and for this purpose cardio exercises are best suited, for example, jumping or running on the spot. After that, go to the main exercises, performing them in three approaches 15-20 times.
How to pump up the Brazilian buttocks at home?
- Squats with extra weight . At home, use dumbbells or if there is, then the barbell. Stand up straight, slightly turning your feet apart. Squat by feeding the pelvis back. Go down before the thigh reaches a parallel with the floor. Make sure that your knees do not go over your socks, and your back is straight. After fixing the position on the exhalation, slowly rise.
- The falls . Finding out how to pump up the Brazilian buttocks, it is worth to stop your attention on this exercise, which is the base and gives an excellent load. Stand up straight and take a deep step forward and go down so that the hip of the front leg reaches a parallel with the floor. It is important to keep your foot in a straight position, without burying your knee. Then get up and try again. It is best to perform attacks also with additional weight.
- Makhi feet . To perform the next exercise for the Brazilian buttocks at home, you need to stand on all fours. Perform a swing with one foot, pulling it back and lifting it up. After this, pull the knee to the chest and do the following repetition.
- Lifting of the pelvis . Another effective exercise for the Brazilian buttocks, for which it is necessary to lie on your back and bend your knees. The task is to lift the pelvis upward so that the body becomes straight. After that, go down, but do not put the buttocks on the floor. To increase the results, take extra weight, for example, a pancake from the bar and keep it in the lower abdomen.
- "Split squats . " Take the dumbbells and stand with your back in front of the bench or another similar elevation. With one foot, step forward, and place the upper part of the foot on the bench. Keep the dumbbells below. Go down, bending the knee of the front leg so that it does not go beyond the toe line. Pushing the heel off the floor, return to the FE.