With the help of simple and regular exercises, you can make a "Brazilian" ass. For this there are four main exercises. Use weightlifiers to improve the result. Exercises need to do every day, three approaches of 10-15 repetitions.
Maria Volynkin
Jagged bridge
Result: Buttock muscles, rear and front surfaces of the hips and others are strengthened. The tone of the small pelvis organs is improved and libido increases.
Execution technique: lie on the floor, raise the pelvis, shoulders are necessarily lying on the floor.
Squats
Squats
Result: Four thigh muscles are well hammered, the berry, leading thigh muscles, which brings tangible benefits: buttocks and hips are strengthened, forming beautiful feminine forms.
Execution technique: Make squats.
Mahi legs back on all fours
Mahi legs back on all fours
Result: Trained large buttock muscles and rear thigh surface.
Execution technique: Stand up on all fours, alternately make Mahi foot back.
Deadlift
Deadlift
Result: Breeding muscles are strengthened, quadriceps, leading muscles of the thigh, etc. This exercise contributes to the process of building muscle mass, endurance and strength.
Execution technique: take a shell in hand (start better with small scales in a couple of kilograms). To keep the back smoothly, be sure to get into the lower back. Legs put on the width of the shoulders, the rod is along the body, keep the head smoothly. On the exhalation, the housing smoothly lower down the simultaneous pelvic assignment, when you feel the stress in the lower back, squat to the point when the housing and the floor are parallel. Get off to breathe. To strengthen and speed up the effect, you can add once a week EMC training and massage. Electrical stimulation of muscles with bioelectric impulses will make buttocks more relief.
During intensive training, it is recommended to drink not a simple water, but mineral.
In case of power training from the body, minerals (potassium, sodium, magnesium) are published, this may cause the risk of cardiovascular diseases. To fill the balance of minerals in the body, it is recommended during training or immediately after drinking mineral water. The choice of such water is now big, but it is still desirable to first consult with the doctor, since different mineral water has a different level of mineralization. This is especially necessary to take into account people with renal failure and other diseases that the doctor informs. With intense training, water should be highly mineralized. In moderate severity, it is recommended to drink mineral water with a low mineral content.