Training on the buttocks - one of the most popular fitness queries (we about girls, but men who know). Guessing why - we will not. It is better to offer you a new cool
program!
No dumbbells, barbells and other equipment. Tend anywhere, at least every day. »This complex will» awaken »the gluteal muscles, to feel their work in every movement, will allow for further training legs take most of the load is on the fifth point.» Undergo training in-line - do the exercises at a time, making it 3-6 approaches in each. Rest (as between sets and between the movements themselves) - from 30 to 60 seconds.
Over time, do not forget to increase the difficulty by increasing the number of repetitions, reduce production time, respite and the maximum concentration in the target area.
1. gluteal bridge »Frog»
Lie down on your back, feet joined together, bend your arms andupris them on the floor, push the chin to the chest (a). Effort buttocks lift your pelvis up, tucking it over (b). Hold this position for two seconds and return to starting. Perform 15-30 repetitions of these.
2. Lifting legs and hip abduction lying
Lie down on your stomach, legs folded together and bend themknees. Put your palms next to the shoulder joints and bring the blade (s). Effort elevated hips buttocks and spread them apart, leaving the feet pressed together. Drop to the floor (b). Again, working the gluteal muscles and lift the hips, come back to the starting position. Not delaying Perform 15-30 repetitions of these.
3. skrestnye attacks
Stand up straight, put the foot on the width of the pelvis andhis hands on the belt (a). Keeping bending at the waist, lunged back with his left leg, the head of her right: the angle of the knee support limbs should be straight (b). Just go back to the starting position s continue in the same vein until the count of 15-30 repetitions. Duplicate the same movement on his left leg.
4. jumping out of the squat
? Ascending feet are wider than shoulders, dropping into a squat with A deflection in the lower back: hands stretch out in front of you (a). Jump up, while sharply dropping your hands down to help yourself gain height (b). They landed immediately in the squat. Do as many jumps as you can.
5. gluteal bench standing on all fours
Get on your knees and slightly raised rightknee (a). Reducing the buttocks, make-up mode: motion should be controlled, with an emphasis on the heel (b). Hold this position for a few seconds and slowly return to starting. Perform 15-30 repetitions with one leg, then the same - different.
