The large and tight butts are signs of beauty and excitement for the husband. Many women are seeking full, tight-fitting breeches. But most methods do not give any satisfactory results.
But you can now easily get the body shape you want from some exercise and physical fitness in general.
The best exercises to get the butts tight and attractive.
Brett Contreras, a physiotherapist, says getting tight butts and a harmonious body can be done by practicing some athletics such as Tamarite glutes or lifting heavy weights. As the quick run, the high jump also helps to get the rear end of the chase.
Training Glutes is not only for athletes, as fitness enthusiasts of all levels take advantage of this group training for all the central muscles.
Glute exercises are powerful and encourage the movement of the thighs on the movement of the spine, protecting the back from injury and strengthening it.
These daily movements have the potential to cause muscle tension and prevent pain that can go away in a few days or prevent its continuation and develop into more severe symptoms.
This training program is aimed at getting a tight, rounded thigh and harmonious butts, combining a variety of movements that target butts and hips as well as muscles throughout the legs and trunk.
Make sure you use the appropriate weights for the frequency range. If you repeat the movement eight to 10 times you can easily increase to 15 times with a very lightweight. If you can do five or six repetitions for a group, use a slightly heavy weight and you can rest as needed between groups.
Focusing on the tension in the butts area praising the exercise.
Perform one session of each of the following exercises per week for a three-day program, and you can also incorporate the suggested exercises into your training plan.
The first day.
The first exercise.
Sit on the floor and put the back upper part on a flat bench.
The iron roll should be as big as possible. It is gradually increased and carried on your legs. The knees are bent so that the soles of your feet are flat on the floor. You should put a folded yoga mat between your hips if necessary to rest.
Push the hips up toward the top until they are fully extended, and your back is flat and comfortably cushioned on the seat behind you.
Lower the hips and lower it down, while keeping the upper back taut throughout the movement.
Repeat exercise Three groups each group consists of eight to 12 repetitions.
Push the hind leg backward and bend the knees and sit back squat down as far as you can comfortably, keep the trunk upright, shoulder free and apart from your ears, your eyes on the horizon, knees at the same level as your toes (so that the elbows are inside the knees).
Reverse motion to return to stand.
Repeat three groups and each group consists of eight to 10 repetitions.
Stand with your feet, with individual shoulders and hold the iron (or two dumbbells) in front of you with your hands and make them straight parallel to your foot.
Bend the joint in the hips, making the knees soft. Push the butts down a little until you feel the point you feel in the hamstring tense without rounding your back.
Stretch your hips and knees to stand again.
Repeat three groups and each set of six to eight repetitions.
The second day.
The first exercise.
Hold the dumbbell on each side and stand in front of a low box or a small seat, with the feet folded so that one foot rests on top of the chair.
Keep the trunk straight, sit down and lower your knee and back toward the ground.
Press the heel to stand.
Repeat the three groups and each set of eight to 10 repetitions, and do the two sides of the feet.
Hold the dumbbells in each hand and stand upright with one foot being made slightly back, toes on the ground.
Move the joint forward in the hips, lifting the hind leg until it is parallel to the straightness of your back with the dumbbell cut just below the knee.
Extend your hips to return to standing position.
Repeat three groups and each group of eight to 10 repetitions, and complete the same exercise with the other leg.
Put a rubber band around your legs, knees down, and lie on one side so that your knees are above each other and your head is raised on your arm.
Keep your feet the same posture and lift your knee up without exerting effort.
Lower the upper knee gently to touch the lower knee.
There are three groups and each group consists of 15 to 20 repetitions on each side.
The third day.
Stand on your feet with slightly expanding legs and bend the elbows slightly towards the chest with a dumbbell load or any weight.
Push the hind leg backward and bend the knees and sit back squat down as far as you can comfortably, keep the trunk upright, shoulder free and apart from your ears, your eyes on the horizon, knees at the same level as your toes so that the elbows are inside the knees.
Reverse motion to return to stand.
Repeat three groups and each group consists of eight to 10 repetitions, as done on the first day.
Using the rear-end device in the gym, you should stand on your feet on the platform and thighs in a relaxed position with your body leaning forward on the armrest.
Lift your body back with a keen sense of tautness to the tendons and muscles of the lower part and buttocks.
Three groups and each group of 15 to 20 replicate.
Sit on the floor and put the weights you carry on your legs with your hips bent
Lie down on the ground and bend your knees until flattening the soles of your feet on the ground and close to the butts.
Tighten the butts and press the hips in the air until they are fully extended.
Lower your hips and iron down.
Three groups and each group made up of 10 to 12 repetitions. You can do this movement without weights.
Many of us want to lose a specific part of the body such as butts, thighs or shoulders. But warm-up exercises are very important when done before the exercises to increase butts.
Warm-up performance Before starting the workout above, each movement is the weight of the body only, focusing on the implementation of each movement with precision and control, standing tall at the top of each movement, fixing the hips, giving pressure to the butts area slightly.
Stretching between your feet is a bit of making your hips and toes be slightly out.
Keep the chest forward and make sure that the spine stays neutral throughout the movement.
Make your arms forward and sit back and down, keep your knees following the toes.
Push the heels, keep the knees up, push the hips forward, stand tall.
Repeat 10 times.
Stand with your shoulders relaxed and place your hands on your hips, focus your gaze on the point six feet in front of you on the ground to help you maintain your balance.
Work step forward with one foot and drop your knee to the hindfoot towards the ground.
Push your front foot back to the starting position, and stop to restore your balance if necessary before switching the legs.
Perform 10 repetitions per side.