How quickly pump up the ass girl: exercise equipment

Already proven that at the meeting with the girl men first of all pay attention to the buttocks, then chest and then face. This means that before a date you need not to run to the store for makeup and wonder: "How fast to pump up the ass?" However, it is not necessary so to hurry this process simple, but still requires some knowledge and skills. First you need to understand, what is the secret to supple and voluminous buttocks. Let's start with the anatomy and biomechanics.

A Little about the biomechanics of the buttocks

Gluteal muscle is the honorary fourth place after the legs, back and chest. It's quite a large anatomical band, but because it requires a lot of physical activity. After all, we remember that the larger the muscle, the harder the training.

To Quickly pump up the ass, usually not difficult, especially if you know how to do it. Boys, for example, do not pay attention to this muscle, however, every third can boast of rounded and firm buttocks. Why such injustice? It turns out that girls don't know how fast to pump up the ass, and men especially don't share with them the secrets of the training, condemning them to eternal suffering?

But let's not dramatize. Ladies are to blame for their problem. The fact that men did a huge amount of basic exercises, they always squat, something pulled and tight. At this time, the buttocks are "stealing" part of the load with other exercises, as well as the muscle pretty quickly responds to training, and growth does not force itself to wait long. Women are fearfully bypass the database side.

Recommended

Professional figure skates: review, views, and reviews

Ice skating is popular with many. But if you do it professionally, you will need the proper equipment. First and foremost, professional figure skates, which have to meet certain requirements. Before I talk about the most popular brands of this mercha...

Spinner for pike with his hands. The most successful turntables on the pike. The best turntables for pike

The Most effective bait when fishing for pike is considered a spinner. Type it is vertical, oscillating, and rotating. While all of these lures has one goal: the imitation of a fish.All about turntablesthis type is characterized by an absolute unique...

Telescopic fishing rod for fly-casting

Modern rods are composite structures of glass or carbon tubes-knees, having the shape of a cone or cylinder.When choosing a rod professionals pay attention first and foremost on their basic parameters: weight, material, length with stiffness. However...

Strategy for the transformation of the "center of the universe"

If there is an overwhelming desire to become the owner of the attractive "center of the universe", which will attract men's views, then it's time to radically change the approach to training. Just Crouch to quickly pump up the ass, anyway, but, alas, not enough! Need a comprehensive approach to this issue:

1. A Simple but effective basic exercises. Instructional videos from fitness models to help you quickly pump up the ass. Photo exercises from the "Instagram" celebrities also will not lead to the cherished goal. You have to understand that all this PR and advertising, which are very far from the truth. Only effective basic exercises will help you become the owner of the elastic nuts.
2. Power - 50% success. 30% is genetics and only 20 % is exercise. This means that if nature has not endowed you with beautiful buttocks, without proper nutrition to improve the condition of your priests will be very problematic. And most likely, you never will. As was mentioned earlier, the glutes are a very large muscle, that is, to build its volume requires an impressive amount of protein. Forget about diets, you need as much "building material" for the muscles.
3. Exclude cardiorespiratory training. Unfortunately, without a little fat your buttocks will not be very attractive. Suffice it to recall the professional bodybuilders and look at their photo. Quickly pump up the ass and in the home and in the audience - quite simply, the main thing that the result was aesthetically pleasing form. To save the curves you just need a small layer of fat. For this exclusion from the training program, all aerobic exercise and take a course on set muscle mass.

Now you understand that this is a complex and laborious work so as to quickly pump up the ass for a week will not leave even the most experienced athletes.

The lower the squat, the more horrible!

That squats form a big and beautiful buttocks. But how to Crouch, to quickly pump up the ass? And whether or not squat at all? Trying to pump up the buttocks, girls start to train this muscle on all sides, turning over a dozen different types of training. However, it will be deep enough squats. Yes, it is deep! In this word lies the whole point of this exercise. The fact that buttocks and other muscles, consisting of short transverse fibres only grow at maximum tension. Performing squats with a maximum amplitude, we extend the trajectory, that is, strengthen the effectiveness of the exercise. In order to concentrate the load only on the buttocks, it is best to perform this exercise in the Smith machine. So we're not going to give up part of a valuable load on the hamstrings and other muscles-stabilizers. A couple of technical details:

1. During exercise, be sure to set your feet slightly forward and spread your toes.
2. If you go down pull the pelvis back as far as possible to exclude from the exercise of the feet.
3. Make Sure to stop at the bottom point of the trajectory, try to feel the stretching of muscle fibers.

Database to failure: deadlift for girls

So how fast to pump the ass for a week and even a month is almost impossible, then prepare yourself for a long and hard work. There is another great basic exercise, it acts as an antagonist to the squats, that is not necessary to perform both in a single training day. We are talking about the deadlift. Despitethe complexity and energy consumption, many girls are just crazy about this exercise and almost always prefer it to squats.

However, these types of training involve the muscles of the buttocks in different ways, that is, one should not exclude the other. All variations of deadlift for the ladies it is best to choose or Romanian deadlifts with dumbbells. Both ways work for stretching the quadriceps hip and buttocks, we are not only buns, but also raise them up. A few tips on technique:

1. To exercise it is best to choose medium or narrow staging legs: this will take the weight off the adductors, to concentrate on the elaboration of the buttocks.
2. In the negative and in the positive phase of training try to take your pelvis back as if you were trying to sit on a chair or fall back. Only in this case the rise of the projectile will be effected by reducing the target muscles. To savour this moment, try to hone technique with a blank fretboard or bodybare.
3. Always keep your knees slightly bent: so turn off almost all the muscles-stabilizers.

Gluteal bridge exercise for the brave

If not lazy, then you can very quickly pump up the ass and in the home. Exercises for home and for the audience more than enough. The next type of training is aimed at an unprecedented increase in buttock volume and weight. If you follow the technique, you can point to "break" the muscles, and when combined this exercise with the deadlift thrust more nothing to do. There are so many versions of the gluteal bridge, we consider some technical features:

1. Lift pelvis off the floor. For this you need to sit comfortably on a gym Mat, legs bent at the knees, feet pressed to the floor. Don't breed socks and to divert the lower leg away from the hips.
2. Back straight, shoulders and head pressed to the floor, hands freely lie along the body.
3. To begin the exercise, slowly lift your pelvis up while your shoulders remain clearly recorded and pressed into the floor. Try to stretch in one line.
4. At the highest point very strongly tighten buttocks and hold this position as long as possible.
5. When lowering the body down bring the movement to the end, your butt should not touch the floor.

This variant of exercise more suitable for beginners, because the load on the muscles is very small and the amplitude is fairly short. But you can always complicate training, add a little extra weight. To do this, put on top of a couple pancakes, a heavy dumbbell or even barbell. To lengthen the trajectory, can be used as a support for the back shop, and under his feet to put of the step-platform. But easier and most efficient to perform this exercise in the Smith machine. You have there is no need to maintain a balance and keep the weights, so the intensity and the use of the training increase tenfold.

The leg Press for the volume of the buttocks

What kind Of exercise will go on it? You can guess by the above photo. Quickly pump up the ass, you can not only sit-UPS, because if due to certain circumstances this kind of training doesn't suit you, you need to urgently seek alternative. The leg press is a great alternative to squats, especially for people suffering from back pain. Exercise fact that it can be done with one foot, while the load on the thigh and buttocks only increases. To avoid future problems with knees, obey technique:

1. Foot is placed as widely as possible and as high as possible. So you can as close as possible to press your knees to your chest, that is to substantially increase the trajectory and amplitude.
2. Focus in the starting point of the movement, try to push the platform to the target muscles, not the knees.
3. Do Not completely straighten the legs at the top of the exercise and to rely on the joints when you are working with serious weights a high risk of dislocation or sprain.

Attacks - the cure the hanging buttocks

Need to know not only how quickly to pump up the ass, but also how to give it a sexy shape. After all, large and drooping buttocks is not a pleasant picture for others, especially for men. To avoid this, you need to train hard, not only the middle segment of the buttocks, responsible for the volume, but also to pay due attention to the study of the lower part of the muscle group. This small but very important muscle beam in the proper growth of the "lift" your ass up and give her a good look. There are many types of lunges, but effective and really works only one of them - the reverse lunges in the Smith machine. Why? Let us look at the technique:

1. Attacks are not forward, but backward. This means that the load is transferred from the hamstrings to the quadriceps and the lower part of the buttocks.
2. The Exercise is performed statically, without moving forward. This means that the equipment is completely eliminated aerobic component, thus, we maintain more strength and energy to muscles.
3. As the attacks are made in the Smith machine, racks of the simulator act as stabilizers, there is no need to retain balance. So we load leveling valuable only in the target muscle, not wasting it on balance.
4. It is best to perform the exercise on each leg individually, then the entire load will be concentrated in the lower segment of the gluteal muscles, but if you want to further pump the top part, then add 3-4 approach with alternate change of your feet. This is completely different kinds of training, so each deserves a separate time.

Grind - the abduction of the foot

Do Not try to quickly pump up the ass at home. Exercise is best done in a specially designated place. Only gym will help you achieve this goal. Now you know how to quickly and efficiently pump up the ass, but this is only half the job. In working through the buttocks it is important to pay attention not only to masonorum exercises, but also formative. Because the shape of the muscles it is easy to change if you know some of the subtleties and tricks. The splaying of the legs involves the lateral part of the gluteal group, it is this muscle responsible for sexual dimple on the side of the priests. Formative exercises (like power) is performed for 5-6 approaches, but the number of repetitions should be increased to 18-20. To make derivations possible in the crossover and in a special simulator. In order to approach the design of the buttocks, you can combine abduction legs back and sideways.

Aim training - raising the legs in the simulator

Unfortunately, quick to pump up the ass girl for a week, as per month, will not work. All massogabaritnye processes take a lot of time, but with good genetics and proper nutrition, you can expect visible results in 3-4 months. The main thing - to keep up the momentum and continue to train hard. Completes our hit-parade exercises for buttocks raising the legs in the simulator. But if you do not follow proper technique, the exercise is completely useless.

1. Big butt is a large operating weight. Only very damaging muscles, you can count on increasing volume.
2. To exercise off the rest of the body, and the load were left in the buttocks, it is harder to bend forward.
3. Buttocks will be reduced only in the most extreme positions of the exercises, this set the maximum weight, widely spread legs, and try to stay in this position for at least 40 seconds. This exercise is valued for its atypical form of static load, which connects to the work of new muscle fibers so that your buttocks will grow faster and much better.

A Comprehensive program for beautiful priests

Understand that quickly pump up the ass of the house, as a rule, very difficult. If you want real results, most sign up in a gym. Your program might look something like this:

Option one

The Second option

To workout the buttocks it is better to allocate a separate day or incorporate the exercises into an existing program. Be sure to alternate the first and second variant of the training so muscles will get a completely different load. Buttocks is a pretty big muscle, so what to recover will be long. Don't get too eager to get involved in the training, two workouts a week is more than enough.