Elastic ass - how to achieve the desired at home?

Every girl dreams about her to have an elastic ass. Beautiful rounded buttocks give the girl femininity and sexuality. To be the owner of the elastic priests should understand that to achieve the desired results is quite difficult. Wondering how to make an elastic ass, it should understand that it is rather time-consuming and lengthy process. But if you ask for, it will succeed, the main thing - the desire and the desire. But first things first.

The anatomical structure of

For the effectiveness of the training process is necessary to understand how the structure are the gluteal muscles. Working of all components of muscle fibers will make the ass firm and taut.

Structure and function of the gluteal muscles:

• more. Main functions: change the provisions of the hip, the knee support, coordination of body and legs in motion.
• Average. Main functions: rotation of the thighs inwardly and outwardly of the body fixation during motion tap hips left or right side.
• Small. Main functions: deviation of the hips to the side of the rotation of the inner and outer sides, perpendicular to the maintenance of the pelvis and the body in relation to each other.

The Anatomy of the gluteal region is such that the creation of an elastic priests should study the complex all its constituent muscle bundles. To the priest was elastic, exercise should be carefully thought out and focused on the involvement of all its constituent muscle. This will require a long period. Quickly and efficiently pump buttocks impossible.

How much you can pump up the buttocks

How to make an elastic ass and how much this would require time? Robot to create ideal gluteal muscles long and exhausting.

The duration of the training period depends on anthropometry each person individually. If the structure of the body sufficient amount of muscle mass, in a relatively short period of time can give it a tone. When the thin structure of the body and the absence of fat training period will be longer and more difficult.

The whole process of creating an elastic priests based on the hypertrophy of muscle tissue of the buttocks. First it is necessary to start the process in the body anabolism and catabolism then. It is absolutely two different processes, simultaneous activation of which can not.

So, do the ass elastic, working through all the tiny muscles of the gluteus system. To address this issue at the gym with a personal trainer, but if this style of workout do not have time and money, do not despair. Create a delicious form of gluteal muscles can be at home. The main thing - the desire and commitment to excellence.

The elastic ass at home - reality or fiction?

Despite the fact that the creation of beautiful buttocks tightened will have to spend a lot of time and effort, the end result will be stunning. You can achieve a result at home, without visiting gyms and without resorting to plastic surgery.

The key to quick results is the anatomy of the body, regular and long-term training, compliance engineering exercise and proper nutrition.

Exercises for firm and taut priests will be much more effective if used in their implementation step and the post. Also in the training process used dumbbells and expander.

Features workout

Some tips to be followed for the home training:

• Exercises for elastic priests - a power load from the sleeping-squat and the classic sit-ups with additional weight.
• Also, the training program should always include walking lunges, which are also for greater efficiency can be carried out with the weights.
• A program of training, you should use a variety of exercises for the working of all the muscle fibers of the buttocks.
• Without a proper, balanced diet to achieve results will be much harder. If you need to build muscle mass of the buttocks, the diet must include protein-containing foods, and reduce the amount if necessary. In the struggle with cellulite should be low-fat diet with a minimal amount of carbohydrate intake.

The training program

Elastic ass - the dream of any girl. Become the owner of buttocks tightened beautiful shape can be the systematic implementation of power exercises. In the presence of a small pelvis, in order to tighten up and make elastic glyutealnye muscles, preference should be given training with heavy weights.

Each exercise should be performed in a complex of 15-25 times at least 3 sets. Formative exercises should be performed in 2-3 sets up a burning sensation in the muscles. Rest between sets no more than 20 seconds, and between exercises - 3-4 minutes. Frequency of exercise - 3 times a week, once every two days.

It should definitely be included in the training plan cardio.

Do not forget about a decent warm-up before the start of the exercise.

After power loads recommended to stretch exercise and take a warm, relaxing shower.

Doing exercises for the buttocks slowly and observing the performance of the technique, you can achieve a beautiful and proportional to the priests. Performing the wrong exercises can be done asymmetric gluteal muscles.

Creating a training program, it is recommended to use such exercises. All effective exercises to firm and taut priests are based on three pillars:

• Squats.
• Lunges.
• The dead pull.

Also in the training program can include insulating and static exercises. Now, about all the details.

Squatting - King exercises on buttock muscles

This type of exercise is considered to be the ultimate basis for the creation of beautiful and supple priests. When planning a training session, you can use these subspecies squats:

• Parallel squat.
• Squats with an emphasis on one leg.
• Squats with extra weight.
• Squats with jumping out.
• Squatting "plie".
• Bulgarian split.

The correct technique of the exercise:

Starting position - standing on the floor, legs slightly wider than shoulder width. During squats keep your back flat; buttocks retracted; knees bent at the joint, do not go beyond the toes. Squat to form an angle of 90 degrees. For greater efficiency it is recommended to do as much as possible deep squats.

Perform five sets of 10-15 times. 4 Each time you perform squats should stay for 20-30 seconds at the deepest point. For more in-depth training is recommended to use the additional weight. It may be a dumbbell, and ideally neck, rod or bodibar.

Lunges: The best exercise for the buttocks modifications

This is the second productive accentuated exercise on the buttocks. It is through him worked out all the components of muscle tissue glyutealnyh muscles to tone the entire periphery of the fine.

List of the best modifications of the attacks:

• C dumbbells.
• On the pedestal.
• Bulgarian attacks.
• In walking.
• From jumping out.

The general technique of attacks.

Starting position - standing on the floor, arms with dumbbells at the sides along the body. Alternately expose one lower limb forward with flexion in the knee joint to form a right angle. The knee is not out of the sock. The knee joint is bent leg does not touch the floor. Keep your back perfectly straight, eyes directed forward. Quiet breathing, breath do through the nose, exhale mouth.

4-5 repetitions are performed by 15-25 times on each leg.

When using the optional sports equipment necessary to consider physical training a person.

Attacks on a pedestal and Bulgarian split can be performed at home with the help of available funds for the replacement of professional sports equipment.

A willingness to help you not to pay attention to the lack of specialized sports equipment during training.

Dead Rod: elastic ass with an expressive transition to his feet

This exercise is megaeffektivnym, since it not only allows you to work the gluteal muscles, but also involves the hamstrings, forming a beautiful picture of the back of the female figure. In order to give the tone of the gluteal muscles, it is recommended when performing the deadlift use dumbbells instead of the barbell. This exercise will help distribute the load on the buttocks, and not on the back. Embodiments of the dead thrust:

• C dumbbells.
• with a bar (bodibar).
• With the extra weight on one leg.

The Technique

Starting position - standing on two legs. Back straight, shoulder blades note bending in the lumbar spine. If you perform the exercises with a barbell - grip slightly wider than shoulder width. When working with a dumbbell hands at your sides.

exercise. Hold down the back straight, tilt your body forward until a parallel with the floor, with a little bending your knees, and buttocks are retracted.

The housing is tilted to the point, until the hands are in the middle of the lower leg. From the lowest point of the exercise due to the rise of maximum effort hamstrings and gluteal muscles. Exercise is carried out smoothly and slowly.

Recommended 6 sets of 10-15 repetitions.

The insulating and static exercises

In addition to basic multisustavnyh exercises at home are used for isolated exercises targeted training of individual muscle fibers buttocks.

Very popular for creating elastic priests at home enjoying these exercises.

• Raise the pelvis with outstretched leg.

Starting position - lying on his back. Lower limbs bent at the knee and located as close to the buttocks. One leg is straightened, and the press force buttocks lift the pelvis up. Perform 3 sets of 15-20 times on each leg.

• Step-up.

One leg set on the hill and effort gluteal muscles and legs go up on it, lining the lower limb at the knee joint. To achieve better results it is recommended to use dumbbells. Perform 20 lifts on each leg.

• Stool.

It is considered very effective static exercise. For its implementation should just pull over to the wall and back down to form a right angle at the knee joint. Head, shoulder blades, buttocks and heels do not come off the wall. This position is the maximum amount of time before a burning sensation in the muscles.

Performing any exercises for the elastic priests, should focus on muscle tension glyutealnyh.

Having understood how to pump up the buttocks home, you should have patience and strength. Thanks to systematic training, you will have an elastic ass. The main thing - it is necessary to observe the correct exercise technique and a complete, balanced nutrition.