How to build glutes?

Questions about how to pump up the muscles of the buttock, is very interested in all the girls. Indeed, every beauty wants to have a beautiful and resilient back portion, which would have looked all men.

On the Internet there are a lot of footage that can be misleading about how to pump up the muscles of the buttock, because not made by professionals and amateurs. No need to believe everything you see there.

In order to understand how to make your buttock muscles have acquired the desired perfect shape, just enough to read this article.

The most important thing - is regularly workout!

Many are beginning to adjust its shape in a couple of months prior to the summer season. Sports need to deal with all year round, and in summer can only be more focused their attention to drying and relief. And if you are not training for a year and want to buy the perfect figure for the month before the summer, this is impossible.

In order to have beautiful buttock muscles, you need to try all year round: train hard, eat right and maintain a healthy lifestyle. All this will help to ensure that your body will begin to thank you for taking care of graceful forms.

Let's move on to training. Exercises for gluteus

Who would not say, but there is nothing better basic squats. You need to squat constantly and everywhere. Each young woman will fall in love with this exercise, and always include a set of their workouts.

Due to the fact that squats are complex polyarticular exercise that due to the long working amplitude involves muscle groups, not only the feet but also the back, doing it will both create a beautiful figure at the bottom of the body and give the aesthetic shape of your back. There are many different variations of this exercise: with a barbell, with dumbbells, short sit-ups, squats on a chair, in a broad or narrow rack and more. All of them are good, but not equally useful.

After each embodiment is directed to a certain group of muscles of the legs. For example, short squats involve and are working well quadriceps and deep squats in a wide stance - glutes.

Squat more and less to pump up the buttocks

Therefore, if your goal - a beautiful and taut ass, then you need to perform is a full sit-ups, since only in this version is fully incorporated into the work of the proper muscles.

For the weights used to chase not worth it. Remember that a girl should not look like a bodybuilder. Beautiful and slender legs, butt, arms and back does not require working with a barbell weighing 100 kg. Set the severity of this, so that we can complete the exercise at least 15-20 times in 3-4 sets.

Keep an eye on the intensity of training - it has to be high. You do not need to rest for 20 minutes between sets. This is permissible only in the event that you become ill and you can not do the exercise.

And if all is well with the state of health, the break should not be more than 1-2 minutes. This will allow to burn more calories trainings that will help accelerate the achievement of the desired result.

Besides regular training, which contain exercises for the glutes, you should always remember about the proper and healthy eating. After all, whether we like it or not, some exercises in the gym or at home can not overcome the natural functions of the body, which promotes the deposition of fat stores in the abdomen, hips and legs. We must try as hard as possible to disperse your metabolism. This is done by proper diet, which consists of a large number of methods of small portions of food throughout the day.

to eat only in the morning and in the evening in the hope to lose weight? The miracle did not happen!

Eating rare and large portions, you just stimulate the body to create reserves of nutrients. This is done by increasing body fat, which is used by the body to create its energy reserves.

Therefore, one of the main rules of proper nutrition are frequent meals in portions to be small, that will contribute to the full absorption of food by the body. This means that all the food eaten will go in your favor.

Of course, you can not always abide by all the rules. Sometimes you can pamper yourself with something tasty, but not immediately run to the gym and burn extra calories.

Sore glutes? You approach the success of

No pain will be no result. Only through hard training you will be able to defeat you. Muscle pain in the form of delayed onset muscle soreness - is a sign that the activity was not in vain, and tomorrow you will be more beautiful than it is today.

spread on each workout to the fullest, observe proper diet and diverse food diet. In this case, a beautiful figure does not take long, and very soon you will observe enthusiastic views of the opposite sex.