The perception of the whole figure as a whole depends on how beautiful the shape of the buttocks is. If a woman has an attractive butt, she feels more confident and can afford to wear even bold shorts and swimsuits. There are several important exercises for the gluteal muscles, among which the palm belongs to squats. You just need to know how to squat properly to pump up the buttocks.
Features of the gluteus muscles
For the form of the "fifth point" are responsible:
- structural features of the pelvic bone;
- muscle condition;
- amount of fat.
The first factor is not subject to correction, but it is quite possible to cope with muscles and fat. And most importantly - to focus specifically on the muscles.
The gluteal region consists of 3 pairs of muscles:
The large muscle is responsible for the graceful bend, while the middle and small muscles are responsible for the taut look. Therefore, it is important that the exercises affect all three. Muscle tissue of this area consists of two types of fibers - red and white. Their ratio is due to hereditary factors, which, in turn, determine the answer to the question of how much you can inflate the buttocks. Those with more white fibers, unfortunately, often suffer from sagging priests. And they manage to adjust the volume of the gluteal muscles only slightly. And it takes from one to six months of enhanced training. But the heiress of red fibers is quite pleased with the round and elastic booty. And the work on the adjustment of the volume of the buttocks takes them from 2 weeks to a month.
The effectiveness of squats for the correction of the buttocks
Fitness instructors are convinced that squats are a great way to improve the condition of the gluteal muscles and achieve a fit, as during squats
- all 3 gluteus muscles are involved;
- joints (pelvic, knee and ankle) are worked out;
- tendons are strengthened;
- load on the heart optimizes its rhythm.
5 important rules squats
Many women, delighted with the prospect of improving their priests with the help of squats, rush to perform them in large quantities. This causes great harm to the body, and the goal remains unachieved. Therefore, it is necessary to understand how to squat correctly in order to pump up the girl’s buttocks. First, it is necessary to increase the number of approaches gradually, and secondly, follow the 5 rules:
- Be sure to strain the press while squatting to fix the spine.
- Keep your back straight without arching.
- Your knees should be above the feet.
- It is good to fix heels on a basic surface.
- Breathe in rhythm with movements.
Features squats for pumping buttocks
There are several important exercises on the basis of squats, which should be done to make the butt look young and fit.
- Classic squats
- We become smooth, feet shoulder-width apart.
- On the inhale, pull the buttocks back and bend the legs at the knee joints.
- As you exhale, straighten your legs.
- Perform 15 repetitions for 3 sets.
- Plie squats
- We become smooth, legs set as wide as possible. Socks bred to the side.
- We sit down on the inhale, on the exhale we take the starting position.
- We do 15 times in 3 sets.
- Narrow squats
- We become equal, we put socks together.
- Taking the buttocks back, squat.
- We rise on the exhale.
- Repeat 20 times in 3 sets.
- Squatting curtsy
- We become straight, legs crossed.
- On the inhale, we pull the ass back, bend the legs to a 90 degree angle.
- We concentrate the weight on the leg, which is ahead. Heel second legs do not touch the floor.
- Exhale and take the starting position.
- We do 15 times for each leg in 3 sets.
- Squat balance
- Put your feet to shoulder width.
- Put one foot on the toe.
- We pull back the ass, bend the legs.
- We focus on the weight of the leg, which is fully supported.
- Exhale and return to the original position.
- We perform 15 times in 3-4 sets.
- Swallow Squat
- We become straight, arms around the chair.
- We take one leg bent at the knee forward and keep it on weight.
- While inhaling, we squat on one leg and move the body forward and the other leg back.
- Exhale and return to the starting position.
- We perform 15 times on each leg in 3 sets.
Additional measures for pumping the buttocks
Many women who exercise regularly, are concerned about how much you need to squat in order to pump up your buttocks. It often happens (especially if there are more white fibers in the muscle tissue) that squats are few, no matter how many do them. Therefore, you need to connect additional measures for pumping priests.
- physical exercise;
- massage and wraps;
- proper nutrition.
Additional exercises for beautiful buttocks
As an additional physical exercise for priests, it is better to use the following.
- Lifting legs
- We get on all fours with a support on the knees and elbows, we put our hands in the lock.
- Bend one leg at a right angle and lift it up until the thigh and back merge into one straight line.
- We return the foot to the starting position.
- Do 30 repetitions with each leg in 3 sets.
- Pelvic lift
- Lie on your back.
- Bend the right leg at the knee joint and place the left foot on it.
- Raise the pelvis as high as possible, while straining the buttocks and abs.
- Hold the position for 20-25 seconds, change legs.
- We do 3 times on each leg in 3 sets.
- Raise legs from a prone position
- We lay down on the stomach.
- Bend your elbows and put them in front of you.
- Tear off one leg from the support and lift up.
- Hold the pose for 20-25 seconds.
- Change the leg.
- We carry out 3 times in 3 sets.
Massage and wraps for the correction of the shape of the buttocks
A good help to improve the condition of the muscles of the priests are massage and wraps. They improve blood circulation, metabolism, and also have a beneficial effect on the skin. These 2 procedures can be combined if you use honey. Pre-skin should be well smeared with honey, wrap in cellophane and wear thick underwear. After a couple of hours you can start the massage:
- The patching movements evenly distribute the remains of honey.
- Then "glue" the hands to the buttocks and sharply tear them off.
This technique of vacuum massage not only stimulates the muscles, but also removes toxins and slags.
Proper nutrition and beautiful buttocks
No exercise will be effective if the diet remains the same. Therefore, be sure to follow the rules of eating:
- we exclude the fat and fried foods;
- eat raw vegetables;
- choose only lean meats;
- we prefer low-fat dairy products;
- refuse fast food, alcohol and carbonated drinks;
- drink at least 2 liters of water per day;
- we count calories, proceeding from norm of 1200-1500 kcal.
If nature does not endow you with a chic booty, then squats, along with proper nutrition, massage and additional exercises, will help to improve its aesthetic appearance. Knowing how to squat properly to pump your buttocks is key to achieving the goal. And patience and perseverance will help to achieve results in just a few weeks.