It is safe to say that one of the secrets of the popularity of Brazilian carnival - a beautiful dancer who delight the audience not only by professional dancing, bright and colorful outfits, but also for its beautifully folded bodies.
How to build the Brazilian buttocks
This special attraction for many is their "rear".And we're not just talking about men.Many women and girls looking at these dancers think about that, too, would like to have such a smart, firm buttocks with no signs of cellulite.But standing in front of a mirror, as always find a bunch of flaws - the ass rather flat, or too small or too large, it is not at such a form.
As to the form , there should be borne in mind that we are all different anatomically and if the priest alone has the shape of a heart, or a round or pear-shaped, it is given to us by nature do not change.But let us remember, as we just described above "Brazilian buttocks" - smart, resilient, with no signs of cellulite.And all of this is realistic to achieve.
to fight for the right to be proud of your buttocks, you must enter in two directions simultaneously.Firstly, it training , which we now consider in more detail, and, secondly, some of the rules in the organization of the supply , we also touch.
Exercises for Brazilian buttocks
Work you can either in the gym or at home. Gym technically, of course, more convenient , but then again everything is measured by the desire and at home there is no possibility to achieve lesser results.The basis for the training of the buttocks up power program in general physical training, supplemented by classic squats with weights and split squat.
Classic squats with weights - foot put in a natural position, slightly expanding the socks in hand, put on the shoulders of the neck or body of the bar and the bar, reaching the pelvis slightly back, start slowly squat so that the thigh inAt the point parallel to the floor.Climbing up is also carried out slowly.Perform each exercise 8-12 times in 3-4 sets.
Split squats - left foot should be put on a sock on a bench behind you, right - go ahead, pull your stomach and bend the knee of the front leg and pelvis drag back.If at first it will be a difficult exercise, and you will lose balance, then give up yet on the weights and, if necessary, use any support (walls, chairs, tables, etc.).
In order to pump up the "Brazilian buttocks" in the home, without weights, in any case can not do.Therefore it is recommended to purchase a mini-bar and step .Very good effect is given "walking lunges." Technique their implementation is as follows: Step into the right foot forward, left knee while lowering perform before touching it to the floor, stand up and now similarly make a step the left foot, and lower the right knee.This exercise should be done systematically and continuously - do not be lazy, each approach should be 2-5 minutes for 3-4 series.
In addition, do not neglect such exercises like walking up the stairs , try not to use the elevator.Also, it does not prevent the inclusion of cardio-training, jumping rope after strength training.
If you think that the training does not work, then pay attention to the quality of the exercises, as it more important than quantity.
Power for Brazilian buttocks
Now to nutrition.Diets we strongly recommend.The main thing - to follow the principles of proper nutrition and reduce the amount of calories than through fasting, and through an increase in their consumption.That is, consider income and expenditure of calories.And if you allowed yourself to something extra, then do not forget to make a couple of extra approaches in training.
As for cellulite, then his appearance will also affect the power .Avoid large amounts of carbonated beverages and coffee, as well as very strong tea.An excellent alternative is water with lemon and ginger tea.Moreover, the fact that the training does not help to make the tone of the muscles of the buttocks, may be indicative of a lack of protein in the body.Daily norm of pure protein is at least 1 gram per 1 kg body weight.Therefore revise their menu to the question of sufficient content of products, provides the body with protein.
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