pump buttocks

Exercises for pumping the buttocks

The representatives of the fair sex always strive to look attractive and well-groomed. To maintain the body in shape and tone, they use a variety of diets, special exercises and visit the gym. Particular attention women pay to the buttocks and hips, because they help make the figure feminine and attractive. Help in the formation of a beautiful priests, elastic, like a nut, special simulators are capable. Many of them can be installed at home, others are available for classes in the halls. Which simulators will allow you to pump up the buttocks and how to properly deal with them?

Simulators for pumping the buttocks
Exercise for pumping the buttocks

Stepper

Stepper is a simulator that can be freely placed at home. Due to the small size, it will fit perfectly even in a small room. In addition, it can be added if necessary and cleaned in a secluded place. This will avoid cluttering the room.

Stepper is indispensable for working the muscles of the buttocks and thighs. The principle of operation is quite simple – it simulates a climb on the stairs. In addition, by providing cardio-loading, the stepper not only pumps up muscles, but also speeds up the process of fat burning in problem areas. It also helps to get rid of the orange peel on the hips and the pope.

Stepper
Stepper

On the stepper you can choose the degree and intensity of the load, control the calorie consumption and keep a record of the heart beat rate. The duration of the training is 40-60 minutes per day. To conduct training should be 2-3 times a week, giving the body a full rest for recovery. As the strength and stamina increase, you can increase the load and duration of the session. This will improve the effectiveness and soon the thighs will become slender, and the buttocks rounded and tightened. Read the article about strength training for women.

Classes on stepper are contraindicated to people who have diseases of the musculoskeletal system, problems with the spine or joints.

Treadmill

It is an effective cardiovascular device that accelerates lipolysis and allows you to create a beautiful figure. This is an excellent alternative to the classic run, because you can practice on it at any time, regardless of season and weather.

The lack of a treadmill is quite a size, which complicates its placement in an apartment with a limited free area.

Beginners is better to start with brisk walking, gradually increasing the speed and intensity of the load, going on a run jogging and interval training. Training on the treadmill provides for the implementation of natural movements, which significantly reduces the risk of injury, but brings visible results after a few weeks.

Treadmill
Treadmill

Bicycle Trainer

This is a unique simulator that will help keep the buttocks in tone. Regular sessions 4 times a week for 45-60 minutes will help lose weight, pump the ass and make the thighs slimmer. In addition, the exercise bike trains the heart muscle, increases physical strength and endurance.

Bicycle Trainer
Bicycle Trainer

Exercises in the gym using simulators

In the gym, you can perform more complex exercises using special simulators. It is extremely important to follow the technique and breathing. Beginners are advised to conduct such activities under the supervision of the coach.

The Smith machine. Such exercises mimic squats with the barbell, however they are safer, since the projectile is securely held between the metal supports. Such lessons are suitable for beginners, because they can effectively train without fear of injury.

Smith Machine
Smith Machine

The Gakk simulator is a sports bench with a platform. The essence of the work on it is to lift the big weight with your feet. The technique is similar to squats, but more effective, and also maximizes use of the buttocks and hips, removing the load from the spine and waist. The main rule in class is to choose the right weight. It should start with a minimum mass, especially physically not prepared for beginners. Gradually, you should increase the weight and the number of repetitions.

Gakk simulator
Gakk simulator

Leg bending is performed on a special simulator. For exercise it is necessary to take the position lying on the stomach, placing the calves under soft rollers. Slowly bend your knees, lifting the roller. In this case, it is important to strain the buttocks in order to strengthen their elaboration.

Leg bending
Leg bending

Extension of legs. Sit on the bench, placing your feet under the rollers at the level of the ankle. Slowly straighten the limbs, unbending the knee joints. Hold at the top for a few seconds, then return to the starting position.

Extension of legs
Extension of legs

Breeding the legs. This exercise will help to strengthen the inner thigh and pump up the buttocks. To do this, you should sit on a special simulator, legs with feet in the rollers. Maximally spread legs apart, despite the resistance. Slowly return to the starting position and perform another 8-12 repetitions.

Leg Breeding
Leg Breeding

The basic rules for pumping the buttocks on the simulators

To obtain the maximum result from the lessons, you must follow the basic rules. First of all, it is regularity and systematic. To conduct training should be 3-4 times a week, taking a break in one day.

It is important to start with a minimum of work and simple exercises. This will gradually bring the muscles into tone and adjust them to more complex workouts. Gradually, you should increase the weight of the sporting projectile, the intensity and force of the load. This is necessary for the constant progress and development of muscle fibers.

It is important to combine trainings on power and cardio equipment, and periodically change the types of loads during the month. Do not try to include more than 3-5 different exercises in one workout.

To achieve maximum results, you need to monitor your diet, controlling the consumption of calories and observing the optimal ratio of fats, carbohydrates and proteins. It is important to eat a lot of protein, fresh vegetables and fruits, limiting the use of sweets, flour products and semi-finished products.

Adherence to proper nutrition
Adherence to proper nutrition

Beautiful buttocks and slim hips can be created with the help of proper nutrition and regular exercise. Help in this can be special power and cardiovascular equipment, as well as compliance with the principles of a healthy lifestyle.