And how did we not guess about them earlier?
Buttocks have become a trend again, as evidenced by numerous balfies (from English belfie means “buttocks selfies) of girls from vacation. Everyone wants to make money on this part of the body: from nutritionists and fitness trainers to plastic surgeons (now a buttock lift is considered one of the most popular surgeries). However, not all girls are ready for emergency measures and are fond of training, which does not always lead to visible results. Why? Understanding the main mistakes.
Number of repetitions
Elastic band exercises and squats are clearly not enough to pump the gluteal muscles. There should be at least 7-10 exercises aimed at the part of the body we need, and the repetitions are about 15-20. Only then can you get the desired result.
Another advice from fitness trainers is to constantly change exercises, since muscles have memory and after a while they no longer begin to perceive their usual loads.
Weighting
There are a lot of muscles in the area of the buttocks, in order to use each of them, trainers advise doing exercises with weights. Such a load acts many times more efficiently, and approaches can be done a little less. The most comfortable will be the weights on the legs, which will be effective when jumping in a squat or when moving the leg back. They are also often used to lift the leg back from the plank position.
Food
When we think that one sport is enough to achieve ideal results, we are deeply mistaken. If you need to burn fat and gain muscle mass, nutritionists advise eating a balanced diet, with more emphasis on proteins, vegetables, and low amounts of fat. Only under such conditions it will be possible to quickly get rid of excess fat and make the buttocks more elastic, as well as get rid of cellulite.
Cardio
If you are fond of strength exercises, you should have noticed that the muscles become many times larger, but they are not so noticeable, because the excess fat does not go away. This is why you need to add cardio to your workout schedule. During this workout, the heart rate should be in the range of 120-157 beats per minute.
In addition, you cannot overdo it with cardio workouts, since if their number is exceeded, then muscle mass will not build up. That is, it is necessary to alternate these loads in order to work out the whole body.
– You can pump up your buttocks in a few months of hard work. First, do all the exercises without relaxing your buttocks for a second, in order to feel the result, they should always be clamped. In addition, you should not be afraid of pain, there should be really a lot of repetitions, otherwise there is no point in training. Squats are really an important part of the workout, which is why they must be performed correctly: put your feet shoulder-width apart, straighten your back, slightly pull your pelvis back and bend your knees, note that your knees should not go beyond the heels of your feet, squat deeply, when lifting up, pinch buttocks and take the pelvis slightly forward as you exhale.