How To Pump Up The Muscles Of The Pelvis | Sports And Fitness



Sports And Fitness

How to pump up the muscles of the pelvis

Elastic buttocks shape with rounded lines considered standard appeal today. If nature did not gave you such a wealth, something good enough to pump up the glutes. Very quickly bring about change will not work, but if you regularly deal with, then a month later you will rejoice strictly convex relief. In this case, one enemy - your laziness.

How to pump up the muscles of the pelvis

Instruction how to pump up the muscles of the pelvis

Step 1:

Start with a warm-up exercise muscles. Stand with feet together, make the slopes. Set yourself a rule: every time fingertips touch the floor. Even if you do not allow it to make your spine, buttocks muscles still in some way stretch and become more flexible. This will increase the effect of subsequent exercises.

Step 2:

The most efficient exercise for the muscles of the pelvis - is the squat. Therefore, each time make the maximum number of sit-ups, depending on the power of your body. Remember that the important role played by the number of approaches to the implementation of the exercise.

Step 3:

If you do not do ten times a day, you will have time to move the bar for another month. Keep an eye on the quality of their squats. The desired load you will get only if your heels are flat on the floor. Imagine that you screwed them.

Step 4:

You will need to lie on your stomach. Stretch your arms parallel to the body. His head leaned against his chin. Now lift up alternately straight legs. Pull socks on maximum distance. This is the key exercise. Hold the end position as long as you allow your strength. The duration of one approach 10 to 15 minutes. Avoid interruptions.

Step 5:

You need to lie on your back. Buttocks arrange on their hands. Now bend your legs at the knees. The fundamental movement - to raise the pelvis to the maximum possible height. Try with this strain glutes. When the pelvis is in the raised position, splay and knees. Continue until the first pain.

Step 6:

Place the palms on the floor and kneel. One knee is on the floor, and the second rectified and make them sway. Keep the toe downward. My legs, repeat all the same the second leg.

Step 7:

If you exercise started to turn, then complicate it - raise the legs bent and straighten them to weight up the heel, and then also to bring the weight in a bent condition. The next step - not all are doing the same upwards and towards the. The perfect swing of up to 90 degrees.