Beautiful and tight buttocks - it is for this purpose that many girls begin to play sports. The task is quite feasible, but only if you follow a certain regime concerning exercise and proper nutrition. In addition, you can carry out various procedures, for example, self-massage has proved to be very successful, which everyone can master. Specialists also recommend that during the day, strain the gluteal muscles for 5-10 seconds. and then relax. Repeat several times.
Thinking about how fast to tighten the buttocks, it is necessary to correct your diet. In the diet there should be no harmful products, that is, fatty, sweet, fried, etc. Make a menu for the day so that it contains protein foods , fruits, vegetables, whole grains, cereals and other healthy foods. It is recommended to eat a meal, that is, three main meals and two snacks. Watch for water balance and drink at least 1.5 liters per day.
How to tighten the buttocks?
As you know, you need to start training with a warm-up, as it prepares the body for exercise, which helps to avoid injuries and improve the result from doing exercises. It is recommended to exercise every other day to restore muscles. Consider several effective exercises that should be included in your complex.
- Squats . The most accessible and simple exercise, which gives a good result, if you know the technique. We will find out how to squat correctly to tighten the buttocks. It is recommended to perform the exercise together with weighting. Take the dumbbells in your hand and lower them down. Put your feet on the width of your shoulders, and keep your head straight, looking ahead. Slowly drop down to the level that the hips will be parallel to the floor. Knees do not wind your toes. To go down it is necessary on an exhalation, and to rise on an inspiration.
- The falls . Another popular exercise, which, according to the trainers, should definitely be included in the complex. Doing it is also recommended with extra weight. Take a wide step forward and drop down to the formation in the knee of the front leg of the right angle. It's important not to fall in front, so make sure that the knee does not go over your toes. The body must be tense to keep balance.
- Makhi feet . Understanding how to tighten the buttocks for a week, it is worth paying attention to this exercise, which allows you to load well the gluteal muscles. While on all fours, place emphasis on your knees and elbows. The task - take the straight leg back, trying to reach the heel as high as possible. Then lower your leg down, pull your knee to your chest and repeat everything from the very beginning. Exercise first one, and then the other foot.
- The bridge . To tighten the buttocks, you need to perform the following exercise: sit on your back, bending your knees and pulling the feet closer to the buttocks. The task is to raise the buttocks to the level that the body will form a straight line. Do not let the shoulders off the floor. Maximize the gluteus muscle.
Now the main thing, since many people before you start to take an interest, for how much you can tighten the buttocks. It is impossible to say a specific time, because this indicator depends on many factors. First, the initial weight of a person is of great importance, and the more he is, the longer one will have to train . Secondly, the result depends on the regularity of the exercises and the number of repetitions of the exercise. It is recommended to do each exercise in 2-3 sets of 15 times. Over time, you can increase the load. Do not forget about the right technique, because it's not quality, but quantity.