That the one who has never found her
buttocks too low, too generous, too soft, too flat or too drooping throws me
the first panties in the figure! Let's face it: our butt is a story! We reveal
to you our stuff to build buttocks and have beautiful buttocks.
You will be proud of your buttocks!
Because we all dream of a nice buttocks, firm and bouncy, ideal proportions to
sublimate a banal jeans, we often focus on our behind. This room that is
manhandled, sitting on it for days, letting it soften itself. Quick, more than a
minute to lose, we take in hand: goal beautiful buttocks. But be careful, no
question of melting them. We want them tonic and well shapely obviously to be
able to exhibit them proudly. So to have beautiful buttocks, we replace the fat
with muscle through a good diet, targeted gym exercises and clever care. A
perfect program to wear all the fitted looks you want. Action!
Muscle buttocks: the solution against soft buttocks
Like the belly and the legs, the buttocks
are part of the problem areas of the female body. Involved: the elasticity of
the tissues (in anticipation of a possible pregnancy) and the particular
structure of fat cells.These two phenomena promote the accumulation of fats and
water. Hence "soft" curves and an orange peel effect.
However, the buttocks have muscles. In
addition to good fat reserves, the buttocks are home to 3 different muscles.
- The gluteus maximus or
"posterior": located at the back of the pelvis, it is the most
voluminous and the most superficial of the gluteal muscles. It constitutes the
essential of the gluteal region. Toned, it is he who gives the convex aspect of
the buttocks.
- The gluteus medius: located on the side
of the pelvis, at the top, it is a thick and short muscle in the form of fan.
Toned, it is he who emphasizes the top of the buttocks and gives them their
curves.
- The gluteus: it is located deeper and a
little lower, under the gluteus medius. Toned, it is he who avoids overflowing
on the side, at the junction between the thigh and the pelvis, where precisely
nest the fat mass.
You complain of having "big
buttocks"? It is that these muscles are not very solicited, so they relax
easily and let the curves settle.
Move on a daily basis to have beautiful buttocks
The worst enemy of our butt? The sedentary
lifestyle, which makes us go from our car seats ... to our office chairs ... to
our sofas!
How to move on a daily basis
- Walk: Move as much as you can on foot.
Push on your legs and lengthen the stride.
- Take the stairs: Climb the stairs two by
two, once slowly and once quickly pushing well on your legs. No more escalators
and lifts!
- Tighten the buttocks: When cooking, in
transport, in the shower: contract your glutes as often as possible, standing
upright and maintaining the position.
Good sports to work your glutes (2 to 3
times a week)
- Running: Not only does it melt fat, but
it also tones the glutes. Do not bother looking for speed, choose the duration
(at least 30 to 45 minutes) and regularity.
- Aquagym: It muscle, it mass and it drains.
This is the ideal.
- Swimming: Beats of legs or movements of
breasts, all the gluteal muscles are intensely solicited and massaged. With
fins, it's even better.
- Dance: Salsa, rock, African dance: when
the leg works, the glutes too.
- The step and the elliptical: It is the
same principle as climbing stairs, but in music and with a teacher. So less
forbidding!
- You can also opt for small exercises to
strengthen the glutes, to do at home, in front of his TV or before going to
work!
Step 1 to strengthen your buttocks: unclog
Playing sports is not always enough to
have pretty buttocks For a nice curve, you have to combine physical activities
with targeted exercises for the buttocks. The ideal? A session 1 day out of 2,
gradually increasing the difficulty and intensity.
How to build buttocks? Extension of hip
stretched leg.
Start: On the floor, on all fours, kneel
on your elbows.
Execution: Inhale and stretch a leg with
the heel facing backwards. Exhale on the move, then return to the starting
position. And start again.
Program :
- Beginner: 3 sets of 25 repetitions with
2 min of rest.
- Intermediate: 4 sets of 35 repetitions
with 1 min 30 of rest.
- Confirmed: 5 sets of 40 repetitions with
1 min of rest.
Step 2: how to build your buttocks?
Here is a second gym exercise to
strengthen the buttocks.
To have a
Step 3: Keep your buttocks muscled
To have muscular buttocks in the long term, here is a last exercise of maintenance:By practicing glutes on the back, you will have beautiful buttocks!
Starting position: Lie on your back, legs bent, feet on the floor, wide of the pelvis, arms along the body.
Execution: Lift the pelvis by contracting the glutes as intensely as possible. When the thighs are in the extension of the back, go down.
Program :
- Beginner: 3 sets of 15 repetitions with 1 min 30 of rest.
- Intermediate: 4 sets of 20 repetitions with 1 min 15 of rest.
- Confirmed: 5 sets of 25 repetitions with 1 min of rest
How to have beautiful buttocks? By pampering them!
For buttocks at the top, the icing on the cake is to complete your program with a protocol of appropriate care.
- A scrub: At least 2 times a week. As one is usually sitting permanently, the skin of the buttocks is much rougher than other parts of the body. In addition, the scrub promotes the penetration of slimming assets.
- A jet of cold water: It firms the tissues and helps fight against cellulite on the buttocks.
- An anti-cellulite cream: Morning and evening preferably.
- A slimming massage: Either institute (palpate roll), or at home: apply one hand on each buttock and go back by pressing strongly, gluteal fold at the waist, then go down slowly. Then tap to activate the blood circulation and oxygenate the tissues. Finish with fairly strong upward movements.
To have beautiful buttocks, finished diets!
Aside from being sedentary, what your buttocks hate the most is the repetitive diets! Indeed, every time you follow a diet and then regain the lost weight, the body makes reservations in anticipation of the next periods of scarcity. And as you are a woman, it does not store anywhere: priority to the thighs and, especially, to the buttocks.To avoid growing fat, it is therefore necessary above all to avoid the maximum effect yoyo. The diet to lose buttocks should be low fat, and rich in protein that nourish the muscle mass. It is also necessary to avoid as much as possible sugary products, with a high glycemic index (sodas, sweets, pastries ...), whose particularity is to be immediately stored in the form of fat cells.
How to have beautiful shapes and showcase them?
To privilege, to put your buttocks in value:
- high-waisted trousers, which mark the buttocks well and give them a rebound;
- Draped dresses and empire waist, ideal for all curves;
- lycra jerseys that perfectly sculpt all parts of the body;
- sweaters and blouses tucked into the pants that emphasize the buttocks;
- straight skirts that enhance the curves;
- wide and fluid pants, which refine the silhouette;
- and in general, beautiful materials, thick fabrics and quality, which flatter the curves more than a bad jersey.
To avoid:
- low-rise pants that lower buttocks instead of back;- well-placed pockets in the middle of the buttocks which tend to enlarge them;
- overlays of skirts and petticoats, gypsy skirts, which often make the hips look wider and rounder;
- printed or flashy fabrics that give volume,
- skirts and dresses too tight.
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