How to pump up your ass for a month at home

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Every girl wants to have a beautiful and elastic ass, slender legs, a flat stomach. Someone needs this to please the guy, others to hear the enthusiastic reviews of friends, and others to give themselves a sense of confidence. If nature has not presented you with ideal forms, in order to achieve your goal you will have to work hard and hard at yourself. Very often, women wonder what to do to lose weight, remove the sides and abdomen, get rid of cellulite and build elastic buttock muscles?

The secret to success is simple - you need a balanced diet and systematic physical activity. To engage in to make the ass big and pumped up, you can at home or in the gym. It is important to develop an effective set of exercises, select exercises that can involve certain muscle groups, determine your own strategy and timing for achieving the Testosterone Enanthate online: How To Permanently Gain with Testosterone Enanthate results, Even If You've Tried Everything! goal. It is difficult to say how many days you can pump your ass like a nut, each organism is individual and reacts differently to the load.

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Diet value

Training and its features

General recommendations and tips

Diet value

To understand how to pump up the ass for a month at home or in the gym, and whether it is realistic to notice the result in such a short time, you should deal with the available material. If a girl has a thin "fifth point" or she is not at all, it is necessary to initially build muscle mass. In case the hips are too large and the lady has extra pounds, you first need to lose weight.

In both situations, nutritional correction will come to the rescue. What you need to eat to increase the buttocks? Owners of thin priests should not adhere to a strict diet, but sweets and fat are forbidden to them. The abuse of such food will provoke the deposition of adipose tissue on the sides, buttocks and paws will become loose and shapeless. To increase the gluteal muscles, nutrition must be balanced and healthy.

The ration should be based on a harmonious combination of:

protein foods (low-fat meat, chicken, fish, dairy products);

complex carbohydrates (cereals How to lose weight, lose weight and remove the stomach without exercise and sports, hard pasta, whole grain bread);

unsaturated fats (fish oil, nuts).

At the same time, 55% of the menu should belong to carbohydrates, 30% to proteins and 15% to fats. The number of repetitions in each exercise is from 8 to 12 in 3 approaches. It is advisable for you to deal with additional weight or load (barbell, dumbbell, etc.)

If your butt is curvaceous, you need to lose weight and dry the fat layer. In this case, complex nutrition will also be required, but the proportions of the BJU will be different - 50/15/35. The number of repetitions in this case is from 12 to 15 in 3-4 approaches. You can do it without weight, the main thing is to perform the exercises with high quality.

Do not expect to lose weight or gain muscle mass very quickly. The term for each is individual, and no one knows how much time your body needs. Some people manage to move the arrow of weights in 10 days, others in 30 days, and some in 2 months.

Training and its features

The most effective way to train your buttocks is squats. There is a classic technique and many variations, each of which is effective in its own way. Squatting is important as correctly as possible. Mastering the technique will be easy.

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It is necessary to become straight, legs spaced slightly wider than shoulder level. Hands can be folded into a lock, put behind the head or put on the waist. Squat as deep as possible. The angle in the knee should be 90 degrees, the kneecaps themselves should not go beyond the line of socks. The pelvis is laid back, the press is tense. At the lowest point, focus on the heels. So it will be possible to make the bottom and top of the priests work.

Plie squats (sumo), “pistol” squats, squat with a jump, with twisting, with a narrow setting of legs, with a leg back or side are no less effective. You can squat without weight or with dumbbells.

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Do not get carried away only with squats. For the harmonious development of muscles, a competently designed training program will be required. The following exercises must be included in it:

Lunges. Starting position - stand straight, hands on the waist or hold dumbbells. It is necessary to take a step forward and simultaneously crouch. The knee of the leg laid back looks at the floor, the thigh of the second leg should be parallel to the floor. Then we return to the IP. Watch the video from YouTube:

Buttock bridge. This exercise is performed while lying down. It is necessary to take the starting position, the Drostanolone propionate Injectable Steroids - Bodybuilding - Steroids - USA legs are bent at the knees, the feet rest on the floor, arms are spread out to the sides. It is necessary to tear off the pelvis from the floor and raise it so that the body from knees to the neck creates a straight line. After we return to the initial position.

Walking on the buttocks. You need to sit on the floor, stretch your legs forward, bend your arms at the elbows, your back is straight. In turn, it is necessary to push the right and left leg forward, moving on the buttocks.

Additionally, run, jump rope, ride a bicycle. You can also pump up the "fifth point" on the simulators in the gym. All the exercises presented are simple and accessible not only to a woman, but also to a man, a teenager, a child.

Is it possible to pump yourself a huge round ass for a month without enlarging the frogs with the help of the activities presented? Yes, but one must work diligently and systematically, adhering to all the rules and recommendations.

General recommendations and tips

All novice athletes need to learn a number of simple rules that will make training as productive and effective as possible. We bring to your attention 10 important recommendations that will help bring you closer to your goal:

Eat healthy food, eat fractionally 5-6 times a day, do not starve.

Charge in the morning. This will help energize the body for the whole day.

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Before training, warm up, warm up your muscles and joints.

After classes, do not forget about stretching, a hitch will allow to consolidate the achieved result.

Starting the training program, take a photo before and after, so you can evaluate the result and the visual difference.

Exercise in a good mood, training should bring a sense of satisfaction with your work.

Increase the load gradually, choose a convenient rhythm, start with a minimum number of repetitions, and increase the speed with each lesson.

Drink a lot, maintaining water balance plays an important What Exactly Is HCG results? role for those who follow their figure and go in for sports.

Choose for yourself what time it is most convenient to be engaged. It can be morning, lunch or evening. The main thing is that nothing distracts you and does not bother you.

Do not forget about the rest. You can not train for wear. Muscles need time to recover. The optimal schedule of classes is every other day.

A resilient Brazilian ass is a dream that can be achieved if you train responsibly, eat right and be patient. Everything is in your hands, the main thing is not to retreat from your goal, to find a powerful incentive for yourself.

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