How to build "Brazilian ass"? Exercises for gluteus maximus

Brazilian ass look very attractive to men, so every woman at least once in their lives wondered how to build a large gluteal muscle and make it elastic, like a ball? The answer is simple: trim and round ass is achieved through painstaking work in the gym and the rejection of sweet. Word-turnover "Brazilian butt" appeared in the early 2000s thanks to the incomparable Jennifer Lopez. And going after Monica Bellucci, Lara Stone and other models with appetizing forms. Situation spurred medical research, calling excessive thinness one of the causes of infertility in women.

A little anatomy

Strong and firm buttocks - a pledge of strong and therefore, healthy back, hips steady, and as a result, no problems with his knees and leg muscles. And, of course, is the health plan of the urogenital system. Functions of the gluteus maximus:

• hip extension in the hip joint;
• hip turn outwardly;
• abduction and adduction of hips to the side;
• a stable posture while walking, running and jumping.

The subtleties of exposure

There are two methods of "pumping" of the gluteus maximus: drying (giving taut form without increasing in volume) and an increase in the size of the buttocks. For the first embodiment is better to make a large number of repetitions and sets a low weight or none at all, and for the second, on the contrary, it is necessary to use a large weight (bar, dumbbells) in combination with microgrids: in recent approaches should be as hard. It is recommended to use the help of a coach or partner activities.

The complex of exercises for muscle growth

Each exercise is done for 2-3 sets of 8-10 reps. Exhale - to move up.

• The basic squat with a barbell (you can use dumbbells with a weight of 10 kg) - is leading on the impact of exercise that will turn your gluteus maximus in the "juicy peach." We put a foot on a comfortable width, but not the shoulders, feet are parallel to each other. Put on the shoulders of the rod neck (weight 30 kg) and pulling the pelvis back, slowly squat to the thigh down in line with the floor, making sure your knees do not stray too forward. Straighten your legs as you exhale too slowly, with your back straight, not drooping head down. It is important to make sure that at the time of squats back line remained flat, without rounding, and pelvis as much as possible left back.
• Squats "plie" - some people call this type of squat "sumo", the technique is very similar: the feet are wide, toes apart. We need to take into drooping hands pancake from the bar, a large barbell or dumbbell, bend elbows and not try to lift the weight up - just keep your hands to create a complication. These squats are performed below the knee level, but watch out that they are not filled up inside. The hips should be disclosed in the hand, as in ballet plie. Also pay attention to the back straight and withdrawn pelvis backwards (mandatory conditions for all kinds of squats). This exercise is excellent not only affects large and medium gluteal muscle, but also on the inner thighs.

• The Romanian draft. Very good to give the buttocks "height". The feet are on the width of the pelvis, in the hands of the bar (you can take bodibar or dumbbells). Perfectly straight legs and back. Making slopes up to the moment when appears discomfort in the back of the thighs or rounded back starts. Movements slow and measured.

set of exercises for the "drying"

To make the large gluteal muscles taut and dense state to do more and more sets and reps: 3-4 sets with 15-20 repetitions.

The bridge to the buttocks. Lying on your back, bend the legs, the feet are placed parallel to each other in the width of the pelvis, it is important to hand off the floor himself not to push - to use only their feet and shoulder line. To raise the pelvis as high as possible, pulling the pubic bone to the navel, to fix 3-4 seconds and slowly descend to the floor. Also, at the time of lifting up, try to squeeze your buttocks. For versions exist prepared with raised one leg up, using prolonged fixation at the top (one minute) and strides straight leg in the upper position.

• "mollusk". Lying on its side, not rising to the elbow bend at the knees, connecting the heel (bending angle 90 ° + knee and pelvis are in the same plane). This is the starting position. Breath we raise hips off the floor and fix for at least 45 seconds. This exercise is done two sets of two fixing. It is important to make sure that the heels were together at the rise and the emphasis on hand was not.
• "hunting dog". Standing on all fours, pull straight leg at the knee back and make small rocking hip (no heels!) Up without dropping a leg on the floor until 25-30 such swaying is done. You can also make a version with a bent 90 degrees leg, directing the sole strictly to the ceiling.

All exercises for the gluteus maximus is important to make a conscious, carefully watching the breath and the number of times. Focus on body work and scrupulously adhere to technology implementation.

Nutrition

Controlling diet and avoiding the use of large quantities of carbohydrates, you make the body a more ripped and dry. To increase muscle mass is important to ensure that a sufficient amount of protein present in the food. It is found in fish and meat, eggs and tofu, and legumes. Additionally, you can take protein shakes that are allowed to drink immediately after exercise.

Does the role of heredity?

The genetic heritage of the country in general and families in particular, play a role in the formation of the body, yet are not the decisive factor. Therefore, the phrase "I do not have those genes," or "I have everything in the family flat," - this is just an excuse for their laziness and unwillingness to work hard in the gym.