The best way to find a beautiful, elastic, appetizing ass, devoid of a hint of cellulite or loss of tonus - it's squats. True, it does not mean those that are usually offered at school in physical culture, but special ones, in which the load is distributed precisely to those muscles that are responsible for the attractiveness and tone of the buttocks.
What muscles swing when squatting?
Practically in any variant of sit-ups, with weights or without it, the following muscles are involved:
- quadriceps (the so-called quadriceps muscles of the thigh);
- the adductor muscles of the thigh;
- large gluteus muscles;
- soleus muscles (give a beautiful form of the lower leg).
In addition, the calf muscles and hamstrings also are involved with the process, as they participate in the distribution of the load and help you maintain balance.
The deeper squats you do, the more the muscles of the buttocks turn on, which means that the more effective the training is for finding a beautiful Brazilian ass.
In addition, if you crouch with weighting (for example, with dumbbells, body-bar or barbell), during the training, the muscles of the back and the press are also actively developed.
In connection with the fact that a large number of muscles are included in the process, training will be useful not only for shaping the beautiful shape of the buttocks, but also for maintaining the body in its tone in general. The main thing is not to forget to do elementary workout before training, and not to start work at once: so the risk of injury will decrease.
What do squats give?
If you think that squats for girls - a narrow-focused exercise and help only to correct the shape of the buttocks, you are deeply mistaken. You can use this exercise to achieve completely different goals:
- squats for a beautiful priests (this is perhaps the most desired effect - for this you need to sit as deeply as possible, and especially good for the buttocks squats with dumbbells);
- squats, relieve cellulite (for such sit-ups it is desirable to wear special anti-cellulite shorts and apply the cream, and otherwise use the same technique as for the buttocks);
- squats for the beauty of the hips (in this case, you can not squat so deeply as to form a beautiful buttocks).
Squats for women are a great way to keep your body in tone and attract admiring glances on the beach!
How to do sit-ups?
It is important to understand that you can only pump up the ass with squats if you are doing the exercise correctly. It should be learned and performed first without any load, and then switched to a variant with additional load in the form of a bar, body-bar or a pair of dumbbells. The technology is simple, but it's important for you to take into account and follow the instructions of every little thing.
- Stand up straight, place your feet slightly wider than your shoulders.
- Gradually crouch, putting weight on the heels and pulling the buttocks back, as if you wanted to sit on the invisible chair behind you.
- When in the knees there is an angle of 90 degrees, begin to straighten, also carrying the weight back.
- Every fourth time, it is necessary to linger in a deep squat position, when the knees are bent 90 degrees, and try to stand there for 30-40 seconds.
- At an advanced level, you can perform this exercise with a neck or body-bar on your shoulders, or with dumbbells in your hands. Stiffening increases the load and promotes more active development of the gluteal muscles.
Squats for the buttocks, if properly and regularly performed 3-5 times a week with a load, will give noticeable results after 3-4 weeks. The more time you will give to the exercise, the sooner your buttocks will be seductive!