Golovna Symptoms Right for the middle sidnichnogo m'yaz - pump over the entire dupa. How to pump up a Brazilian ass? Right for the great sidnichny m'yaz

Right for the middle sidnichnogo m'yaz - pump over the entire dupa. How to pump up a Brazilian ass? Right for the great sidnichny m'yaz

With the appearance of the first sleepy prominence, the skin girl gives her own obityanka, so that from tomorrow a new life will begin. Grandiose plans are being made for the day ahead, subscriptions to gyms are being purchased.

Some rules and principles for following up the girl for nabootya round days

All children are being studied on the Internet. Ale, for a pіdbag, the robot is between the possibilities of the hour - and it does not lack strength, nor the need for change. If you know the deyak rules, it is right for a round shape to sit, the butt is lifted up.

Rule 1: Knowledge is power

To pump up the m'yazi, it is necessary as a minimum of nobility, as the stench of power is that, in the air, it is necessary to pump. People's beds are made up of different m'yaziv.

Basics, how to add to the shape and structure of the butt:

maly m'yaz;
middle m'yaz;
great m'yaz.

Return respect that in view of the rozumіnnya structure of sydnichnyh m'yazіv і the complex will have the right to take away the result. For whom it is necessary to know the functions of the side muds.

The structure of yag_dnih m'yaz_v when picking the right for a round shape of the bed
Sіdnichni m'yazi	Rozginannya stegna	Wrap quilted in the middle (quilted zіgnute)	Introduction of the quilt	Name quilt wrap (quilted quilted)
Mala		ü	ü	ü
Middle		ü	ü	ü
Velika	ü

The main function of the chairs of rounded shape was taken over by the great side table m'yaz. Zavdyaki opratsyuvannyu the same m'yaza, you can koriguvati zvnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіsnіy popi.

As soon as you work gymnastics for the side events, you can achieve better results. Special equipment is not needed. It is necessary to strain the m'yazi on earth, then at once. Tse can be robiti be de. Dana has the right to add m'yazіv tonus.

Rule 2: Massage that improves blood flow

Regular massage of the side muds will also be effective for reaching the result of the tightening and firmness.

Massage can be done in home minds, recognizing the most effective damage and manipulation. For example, after accepting the soul, if the skin is the most steamed, it is necessary to work in circles. Rukhs can be quite enough and shy away from be-yakoy directly.

Rule 3: A healthy hedgehog is right

Also an important factor is the control over the diet of eating. So, as the middle zone of the first, it takes on itself the entire impact of the calories, thereby adding a greater part of the fat deposits.

And here it is important to remember that if you were not satisfied for a second, you would inevitably lead to a trivial rozcharuvannya.

Right for pumping up the girl’s sadness in home minds

Wart to understand that in order to achieve the maximum result in a seemingly springy and tight butt, it is necessary to adapt to a permanent and long-term process.

I have the right to form a seat at home minds for a round shape to help achieve good luck. A complex of special expansions for girls with different types of figures.

The right for a round shape of the seat include:

Tsey complex is right to win 3-4 days here. To strengthen the effect, you can additionally twist the wraps. So they were right to fight more easily and in a greater number of steps to follow the breath technique.

Complex right at the gym

Be it a girl, you want to achieve a good result for the minimum amount of effort. It is especially important to go about the middles. The stench is deservedly respected by the most private part of the body;

Be careful! With a thoughtless approach and chaotic rights at the gym with dumbbells, there is a great amount of pumping ability. Nadali m'yazi just stop reacting to whether or not the vanity. That is why it is necessary to correctly choose the right for a round shape of the seat.

Before training on the cob at the gym, always try to do a light warm-up.

Warm-up is necessary to stimulate the work and mind. Let the warm-up be easy and uncomplicated, but there you can be obov'yazkovo. Dosit i 5 khvilin, to give m'yazam the necessary tone. Tse mozhe buti probіzhka on the big road or bikes.

Right for a round shape seat at the gym include:

Glibok prisidannya іz wagon- you can win like a kettlebell, so you can use a barbell, fallow in front of you. It is necessary to start with a small weight of 1 kg, step by step increasing the effort. Don't forget to follow your breath. The back of the head is beaten 10-15 times, 2 times a day, with an increasing effect. With the appearance of pain in the knee swamp, put it right;
Vipadi with a barbell- squirm at a reasonable pace. A person can be as alert as possible, so that the barbell can be pulled in one direction. For the cob of the cob, slacken with a pin, step by step adding to the vanity of looking at the vag with a different mass. You have the right to win 10 times for 3 walks. A break between approaches is not guilty of revisiting 5 whilins;
Bench Press- One of the effective rights. Whether a gym has a special platform, it is recognized for pumping the mind. The back is guilty buti is pressed, and the legs at the bent stand rest against the center of the platform. When rozginannі nіg pratsyuyut і sіdnіchnі m'yazi і vnutrishnya chastina. The right to be carried out 15 times for 3 times. On the tanks of the platform, you can dodatkovo dodavati vag.

Right, yakі can vykonuvat navit on robots

It’s easy to make sure that you don’t lie down in the form of sports equipment. The main advantage of such rights is the accessibility of vikonanny practically be.

Side mud is pumped not only at home or at the gym, but also on a robot. One of these rights is to fight without getting up from the day. It is necessary to sit evenly, the back is straight. With a deep breath and when you see it, at once, strain the m'yazi in your seat and draw in your life.

Stay in this position for 3-5 seconds. At any task, like m'yazi sitnits, so m'yazi press. The frequency of such a right to become an average of 20 times in 3 steps. Suitable for young trainees.

The seat is also one of the widest rights for the rounded shape of the seats.

For whom it is necessary to see the rock from the steel. Take the pose of a tin soldier. At the vidikha try to stick to the booty edge of the seat. Turn around at the exit position. Do not sit on the table. Win 20 times in 3 steps. A break between the approaches of 3-4 hvilin.

Pidyomi on scarves is in love with the right for more girls. For whom it is necessary to stand in the back of a style in such a rank, so that the hands would be hand-trimmed behind the back. When pіdёmі on shkarpetki it is necessary to strain the m'yazi in the seat, as if drawing the ass in the middle. Relax on the pochatkovy position. When vikonannі tsієї right zadіyanі all m'yazi nіg.

On average, the vikonati is recommended 30 times, 3 times a day. To help the complex of simple rights, you can give the seats a round shape. If you have the right to forgive her, she does not have a special possession. Wrapping up in whatever handy place it is, whatever the hour.

Every day, by stretching 2 tizhnіv, win the whole complex on the right, without becoming a garne zvichkoy.

Already for 3 tyzhnі you will remember the first result. And so the bazhannya trimati itself will appear at the form post_yno.

For the sake of fitness trainers: how to pump up spring round girls

The main focus of the specialty is to eat on your own. The products should be as brown as possible.

Get respect! Right for a round shape, the seats will be effective only if the whole diet is looked at. Remember that when you are hungry, you can’t give in to give your butt a rounded shape.

An important point is regularity. It is necessary, especially on the back, to win right fast. And also a trace of memory, that all the ruhi for an hour of training can be more povіlnymi and zoseredzhenimi. Vіd shvidkostі dіy nіchіgo ochіkuvati mittєvogo result.

The most important moment is the correctness of the breath. When you see it, you can turn to the right yourself, and when you breathe in, take the position.

Do not forget about the order of the day. Sleep can be fast and in the middle fold of 7-8 years. A man is languishing in times of vikonaє less right, which will be significant on the bazhany result.

Do not reach the unattainable peaks, go wild and go all the way. The mood for the vikonnanny is right for the round shape of the seats - not half successful. When the first results are shown, an even greater incentive will appear.

Corisne video about the most effective right for inflating the side effects of women.

How to win the right for a round shape sit to marvel at this video:

About those, how to round the sides, as well as the complex is right - marvel at this video:

Vitannia! Today there will be articles on a sports theme. How do you pump up the seats? Can you pump up the seats for skilki? What are the most effective ways to form a side dish? Today I will look at the impersonal tsikh and other food, giving you impersonal PRACTICAL joys on this topic.

Anatomy of the day - important food, because. we need to know, how to practice m'yaz, to pump them up as efficiently as possible.

M'yazi sit down- it can be seen to the m'yazіv of the back surface of the quilt that take the fate of the straightened coat, as well as that is brought back and killed.

As you can see from the picture, practically the entire volume of the seat is occupied by the GREAT BUTTERFLY M'AZOK (lat. Gluteus maximus). To that, in the form of a larger world, the old look is stale.

Functions of the Great Sydney Meat:

Straighten out the toelub.
Bring your foot BACK.

MIDDLE (lat. gluteus medius) + SMALL (lat. gluteus minimus) side mud is located at the upper part of the side and may be overlapped by the GREAT side mud.

Functions of the middle and small sidnichnyh m'yaziv:

Bring your foot to the STOR.

Axis and whole anatomy, friends. Yak bachite everything is simple. Now let's talk about those, for skilki you can pump up m'yazi sitting.

And the process of development of side muds is not strongly influenced by the pumping up of muds in other parts of the body and follows the same rules of growth, which are the same as m'yazi, but itself:

PROGRESSION NAVANTAGE(might increase the amount of training). Mabut, a smut rule, because M'YAZAM NEMAY ZMISU ZBILSHUVATISY, YES NOT GROWTH OF THE VANTAGE.

REQUIRED VISION(Fragmentary eating 6-12 times a day + sleep 8-10 years).

From i all. The more scrupulous you will be to follow these rules, the more you will be able to pump up your chest. Tse is not so foldable, as it seems.

Sіdnichni m'yazi dosit shvidko vіdgukuyutsya on vantazhennya, tk. to take away from oneself a lot of fluffy m'yazovyh fibers, later, growing time, it is practical for any range of repetition.

How to quickly pump up the seats

Quickly inflate the juices of the seats as if only a little more and give you the need for growing up, navantazhuvat the BUTTOCKS itself, and not the legs or the back, and also kindly indulge (їsti 6-12 times a day + sleep 8-10 years).

We need the shortest + most effective route, so the training itself will be directed to the gym, because. logically.

You can keep three feet on the aerobics, or go to the pool, or go to the swimming pool, or the NAYKRASISHI BUTTOCKS and take only a few opportunities to engage in bodybuilding and fitness. That's why this sport is on the basis of straightening - CHANGE THE SHAPE OF M'YAZIV!

It's logical. Even if a person wants to learn how to be fast, get out of track and field athletics, because. won on the tse straightened, and not the core of the core. Axis and I don’t understand why people want to build their own armchairs, but go to aerobics, as they don’t give the necessary for growth? Lighthouse.

Let's take a look at the NIGHT-EFFECTIVE RIGHTS for the development of your days.

Deep seat

Deep squatting with a barbell on the shoulders- THE BEST RIGHT IN BODYBUILDING is the number one right for the development of sexual days.

Need the most profound sitting, tobto. so that your calves were handed into the biceps of the stegon. It is necessary to sit not to the parallel of the article, but LOWER!

Wiping technique:

Holidays- put your legs TROCH WIDER than your shoulders, your feet slightly turn your feet, your back is straightened out, your torso is under tension, your head is slightly raised;
Squat DOWN DEEPLY, you can;
The back is LOADED STRAIGHT (wycorst the important athletic belt);
Rush back, uphill DO NOT REPAIR WITH INERTSІЇ (“breaking up” uphill), but break the pause at the bottom point;
Increase the weight on the pants only once, if you SET THE RIGHT TECHNIQUE, not earlier;

It’s better to sit on the back with an empty neck opposite the mirror. Estimate the depth of the seat at different settings and choose the best option for yourself.

Deadlift (straight legged deadlift)

Get rid of your knowledge, friends. With this information, it will be easier to pump up the seats.

P.S. Subscribe to blog updates. Farther will be a little cooler.

With pogogo that with the best blessings,!

Do you think that only women think about pumped up seats? And why do people stick to the appetizing part of the body? Call me. The weak half of the people in this food is far from being unique to the strong, and so they choke on springy human seats. This is how it happened historically.

The lower part of the body has been well vindicated to show you what kind of person he is and how much wine the building is made of to make a great work for the production of the “mammoth”. It is easier for people to reach the main fifth point, as if to trust the anatomy. How to pump up the seats of people in the home minds and what do you need to pump them up? Mustache in this article.

Not a lot of anatomy in front of him, like almost

The main functions of the side panels are to straighten the body and move it backwards or left-handed/right-handed.

The seat is foldable three main oils:

Velika Sіdnichna - she herself vydpovіdaє for those who look like a priest visually. Take the fate of the straightened body and the extended legs back.
The middle one and the small one are located strictly under the great one, at the upper її part. Take the fate of the vіdvedennі nіg on all sides.

7 principles of training to improve the "fifth point"

Asking for nutrition - how to pump up the shoulders of the boys in the home minds, it is necessary to remember the sprat of the main training principles:

A complex of 7 best rights for sitting for people

Smooth ruhi, which play m'yazi and snowdrifts, help prevent any injuries and unacceptable incidents, you can start playing for a while. Then let's win the basics right, without intermediary pumping up of m'yaziv, one by one, complementing each other.

Squatting will become the main cob for pumping up the "fifth point", you can continue with vipadas, then you will navantage the great sydniy m'yaz with a deadlift and finish it off with a sydnichny mistok. Let's try to propagate the middle and small m'yazi swings. Naprikintsі bazhano vikonati stretching chi trohi. You can win as a complex for stretching, suglobov gymnastics, and yoga. For example, you don’t have an hour for a complete stretching program, and you don’t have any relaxation, just stretch your skin leg with slow movements and complete the workout with a contrast shower.
Important! The first exercise before the cob of skin training is a warm-up.

1. Sit down with dumbbells

Golovne in tsіy right (like і in usіh, but especially here) - the technique is correct. Give a seat to people milking stronger vanity, and with the wrong directing, її forces, you can drink on the mud and ties, thereby causing injuries. Tse and є the greatest folding of the tsієї is right - consider “how it is right” and victorious yoga, clearly dorimuyuchis tekhnіuchis. Pratsyuє great sіdnichny m'yaz, biceps stegna and sideways quadriceps. .

Outside position - dumbbells in the hands, so that the body is stretched out, the back is bent, the chest and shoulders are set forward, the legs should be placed on the equal width of the shoulders, pressing the heels into the paddle, it is necessary to divinize strictly in front of you;
Sit down, you stitch, sob Kolіna and shkarpetki nіg marveled at one straight- Trohi vbik. Ruhayuchis at the bottom point, robit inhale, at the top - see. Glibina I will sit down to deposit according to your physical abilities. For the orientation of the lower point, show, nibi you sit on the steel and hang in it for a few seconds.
Turning on the mountain from the Zusillas, strain the saddlers. Tim yourself Vitally zbіlshite efekt vіd vykonanogo navantazhennia.

It is recommended to work at 3 visits for 10-15 times. With incremental progress, the number of repetitions increases, and the number of repetitions decreases. The vaga for vikonannya tsієї i kozhnoї is right to be guilty of such a thing, so that the rest of 2-3 repetitions fought zusilly.

Get respect! If you put your socks under the n_g, be it a pedestal (books, folded towels), the effectiveness of the quest will be maximum.

2. Vipadi

The complexity of the implementation of the goal has the right to move forward for the sake of the fact that, krim di ї on zusilla, it is necessary to control and coordinate the entire body. But all the hardships are paid off with good proprations and pumped-up sydnichnym yazami, like, in a day, they will please you with their relief and springiness. .

In the middle of the camp - the body is straightened, the hands are trimmed with dumbbells and the body is ruffled;
Vipad is carried out in this order: You crochet forward with one foot, cut 90 degrees at the knee With the help of a friend, the leg is left on the floor and it bends under a straight kut. The knee of the front leg is not guilty to go beyond the wearing area.
Looking back, you need to see it turn around at the top position.

It is necessary to make 15-20 falls on the left and right feet in 3 steps. How to understand the tightness is described in the right person.

3. Deadlift

Vikonuyuchi danish kind of training, you shake like the middle of the m'yazi, so the back. It is necessary to implement yoga smoothly and correctly, completing all the technical orders. right hard, but even more effective. .

Outside position - dumbbells or a barbell are in the hands and are stashed close to the body on the level of the groin. Straighten your back so that your shoulder blades bulge.
There is an adventurousness with such a rank that you are stalking forward, keeping your back straight. The pelvis moves back. The movement of hands rises from the body to the bottom. The legs of the troch are bent in knees for a beginner and straight for an advanced athlete. The waves are smooth and calm. The main feature of these processes is a kind of stretching of the biceps of the leg.

Traction is realized in 2-3 times 10-15 times.

4. Side seat

The foldedness of the vikonnannya of this vanity is implicitly tied up with a tight-fitting bag, as you choose. An excellent move for pumping up the "fifth point" itself.

Weekly position - lay a kilimok or carpet on the bed and take a lying position, while bending your legs in your knees and stretch them out the yakomoga is closer to the toulub. It is necessary to put a tight fit on the pelvic region. Across the squeezing at the pidlog.
We can see and work with the pelvis on the mountain, otrimavshi body in the air to the knees like a stretched string. Sіdnitsi іz zusilyam naruzhuєmo, at the back svodіuєmo little podkruchuvannya. Deeply inhaling, turn to the pidlog.

For beginners, it is necessary to take the place 15-20 times for 2-3 visits, step by step the vaga is tightened.

5. Swing your legs to that

The final training in the right is to isolate and direct to the operation of small and middle sidnichnyh m'yaziv and their main function - the introduction of the leg. Vikonuvati yoga is not easy, smut - to concentrate on the visuals. You are obligated to pay attention to the tension at the fifth point, otherwise you will work incorrectly. .

Outside position - stand on all fours with an emphasis on your knees, your back is straight, looking straight ahead.
Inhale one straight leg back, fix the position for 1-2 seconds and then turn it on the plate. Repeat similar steps for the other leg.

To finish your legs, you need to work 2-3 sets of 12-15 repetitions per skin leg.

In order to make the seats round and springy, it is necessary to trim the offensive rules when vikonannі training:

The change in the number of walks, so the number of repetitions is equal to training for weight loss. 2-3 times 10-15 times will be optimal for the growth of m'yaziv;
Zbіlshuvati vagu tightness іz partial progression;
I give special respect to the technicians of vikonannya. It is important to consider the work of the most common m'yaziv under the hour of the skin care. Only then, in the course of training, a sens.

Proper eating for zbіlshennya masi

Obviously, in nature, there is no wonder to the product, which makes it possible for your body parts to grow like a yeast. But all the same, help them to balance eating and placing an emphasis on deaky products, which are most beneficially added to the taste of m'yaziv, as much as possible.

How do you make more products? In fact, there are no such people, and it’s not necessary to create illusions that, having obtained product No. 1, your neighbors will start growing miraculously. Tim is not less, to run the "sweeping" processes, it is necessary to follow a singing diet that product. Yakih?

The best options for vidobutku for the body protein:

Eggs, especially egg whites (like chickens, and quails);
Low-fat red meat - yalovichina, veal, turkey;
White meat - chicken fillet, turkey fillet, rabbit fillet;
Bila oily fish - tuna, tilapia, mackerel;
Sour-milk products with a small amount of fat or low fat - syrah, kefir, fermented baked milk;
Protein concentrate - so do not go out to get the norm of protein with the best products;
Sir tofu is a miracle solution for vegetarians;
Kvassola, peas, chickpeas.

Correct dzherela in carbohydrates - tse:

The correct varieties of rice are brown, brown;
Korisnі groats for garnish - vinsyanka of a long-term varіnnya, greek, pearl barley;
Bread from whole-grain borosh, bread without wheat borosh and dried, visivka;
Granola is the muesli that does not take away the white zucru in your warehouse.

You can feed the body with the right fats for help:

Pharmaceutical preparations to protect omega fatty acids, for example, fish fat (preferably fish oil);
Unrefined olis of cold vіdzhimu - olive, ryzhikova, olіya hairy pea, algae, corn and olіy olії;
Peas and pea sumish - almonds, hazelnuts, cashews, brazilian, cedar, peanuts, hairs;
Chervona fatty fish - salmon, salmon, chum salmon, trout.

With diligent diligence and victorious advice, you can enchant a beautiful weak woman with your seats already for the first month of the training process. Go ahead, everything is in your hands.

What is needed

Right for sitting - an important part of the program to take any athlete. This m'yazovіy group is guilty of giving respect not only to the woman, but to the beauty of the line of the body, and to the man.

In the article, we can look at the faceless aspects important for athletics, what to add to the training of the group of people, and rozpovimo, like pumping up the chest at home minds and at the gym. Specially for our readers, we have chosen in one material the best right for sitting, so that your body is not overturned.

Anatomy

For a wild look, the sidnits give a sprat of m'yaziv. The skin bodybuilder is guilty of the nobility of the peculiarity of his life, so that in the skin of this type of personality it is possible to choose the most appropriate effective right. The middle group is made up of three main variables - great, middle and small pairs of minds.

Great Sidniy M'yaz

This is the main part of the sitting. Vaughn has a rhomboid shape and is ruffled above the other side zones. Її the main function is the expansion of that ovnishnya rotation of the stem. When walking m'yaz perebuvaє at a static position. The anatomical features of this shoulder protect the unnatural frailties of the pelvic region, as well as absorb the shock absorption after the haircut.

Qiu m'yazovu zone is to be blamed for a lot of athletes. The goodness of the great sidnichny m'yaz spryya zbіlshennyu krokіv frequency, as well as vikonannya dynamic work pіd hour razginannya stegna. Athletes, boxers, figure skaters, skiers and other athletes - it is important for all of them to competently pump the great sydnichny m'yaz.

Middle sidnichny m'yaz

This group is known on the side of the seat, stashed under the great seat. The main indication is the insertion of the hip and the insertion of the pelvis with a fixed position of the hip. The zone actively takes part in the transfer process. When walking, this plot sags on the supporting leg, which helps to fix the pelvic region of the house. The middle middle zone of the building is easier and easier to wind down on the ground for an hour of walking.

Tsey m'yaz is more important in many sports. Athletes of big vistas, gymnasts, figure skaters and other athletes are responsible for practicing over the big cities of the m'yazovo region.

Maliy side m'yaz

This group of m'yazіv is of little memory. Vaughn is the best of the three. The main function is the introduction of the quilt and the straightening of the coat. Tsya m'yazova region takes a part in all big rukhs.

Sidnichni m'yazi spriyat fixation stegna, and also especially take an active part in the hour of cardio breaks. In order to understand, how to pump up the saddles and make them beautiful, you are to blame for the great, middle and small m'yazi. Practise intensively. Zavdyaki pumping your day you can increase your strength and show off and you will be more rich and striving.

Peculiarities of training people and women

Training programs, directed at the change of the day, the rich rich in what are similar. But all the same, there are some special features that it is right to pour into the vibir.

Training for people

The main point of human training is that the emphasis is not less on the nadanní sіdnichnym m'yazam beautiful podtjagnutoї form, and directing on the development of forceful qualities, zbіlshennya obyagu nіg і stegon.

The joy of bringing that, how to pump up the shoulders of a person, is even simpler - you need more practice with a barbell. For cієї meti vіdmіnno pіdіdіdut іn іdіdіtі prіvі for sіdnitsі, scho vikoristovuyutsya іn important athletics. In this rank, you pump through the sprat of m'azovih groups. You can also practice with dumbbells and kettlebells, well, and, of course, win the deep squats.

Under the hour of vikonannya is right with important sports equipment, it’s important to do the right technique, the shards of more damage are injured.

Training for women

Girls and women do not give so much importance to the development of forceful qualities, like men. Even more turbulent is beautiful that uplifted form of the side muds. At the link with the cim, dear women, as a rule, it is most often to sing food about those who pump up the seats like a swedish one. Especially, the beach season is just around the corner, and there was not enough time for training.

In order to build a lifted ass, women can be encouraged to work out the basic richness of the right at home or in the gym. Do not forget about insulation, so you emphasize the focus on the area of syndichnyh m'yaziv. In this rank, you are guilty of combining different things, see the vanity.

If you really want to pump up your seats, and not just lightly bring them into a tone, you will need to win your right to the maximum for yourself, and not just wave your legs at home on a kilimka. If you watch a video clip like "how to build a bed for 5 hours at home", be singing, you won't have the same effect as such "training". Don't be fooled by advertising phrases, pump up m'yazi - it's an important thing to do.

How fast can you pump up the seats?

For the nutrition of those who can pump up the seats, most of the newcomers are asked. It's a pity that a lot of athletes-pochatkivtsiv throw them into sports after a few training sessions. And all to those who do not take off the slick result, the stench will be disappointed by the unexpected progress.

Remember, it is impossible to form a beautiful day's m'yazi for a day, vtim, how to pump up a day for a day. Navіt yakscho vy trenuvatimetes today (what, to the point, is wrong). This is a foldable process, which will require a viable approach. At the first trainings, your body only takes a turn to a folding challenge. Basic right to squat with a barbell with dumbbells, it is necessary to win the hips without a cuff, to learn the technique, carefully under the supervision of a professional. I’ve got more than enough, for washing the progress in working there and the right eating, your seats will start to get in shape.

M'yazi is guilty of vіdpochivati and vіdnovlyuvatisya. You can't download more than one group for skin training, or you can bring more to overtraining and daily progress. The optimal number of training sessions on the day of the week is 1-2.

Please remember the first changes, as they will be remembered visually, you can only do it in three or three days. It’s impossible to pump up good seats for a month, but for the whole period you can build them up more. Golovne - tsіlespryamovano that systematically pratsyuvati over the reduction of tsієї m'yazovoї zone.

To achieve the ideal result, you may need a lesser rec. Although it’s rich in why it’s individual and to lie down depending on your genetic strength, preparation to the cob to take, and also on the intensity of training and training regime.

Usunennya problems for the types of seats

Skin people - individuality. Budov's day at different athletes is taken care of. Іsnuє chotiri main forms of this m'yaza:

A-like seats (the upper part is thicker than the lower one, “heart”).
Round shape (opukli).
V-like (sound to the bottom).
Sides of square shape (flat).

Do not varto relax, as if nature has endowed you with beautiful forms. Navit naypіdtjagnutі sіdnitі z an hour can suffer and waste a lot of looking. Regularly vykonoyuchi right for this group of m'yaziv, you can overcome the most widespread problems of this part of the body:

pull up the sagging ass;
put on flat seats;
tidy up the "breeches" on the quilts (for the mind of the right diet, like to relieve the fat prosharka).

It is unrealistic to change the very life of m'yaziv, but it is possible to change the shape and polish the burning camp of the middle zone as a whole. After a few months, after a cob, take the cob and solve the problems. It’s necessary to take care of what you’ve been doing for the first training, it will be more necessary for you to spend an hour on pumping the whole group of m’yaziv. Zayattya that diet will help clean up the fat deposits, improve the shape of the sagging buttocks, and also increase the volume of m'yazovy.

Set for home workouts

These are the same categories of people, if you can’t afford to open gyms, but if you want to get in good physical shape, it’s like pumping up your shoulders in your home minds. For such athletes, we have chosen a small amount of effective rights, so that you can achieve a good result, and also train the whole group of people to a more difficult challenge. Regularly swipe lower to the right to pump up the sides and give them the front shape. Do not forget about those that for the growth of m'yazіv need a steady progress and an increase in the vanity (for us, the robotic vag).

Presidency

This miracle is basic right, as it will help you to correct the sprat of m'yazovyh groups (quadriceps, sidnichni). Sob to know, how to properly pump up the seats for an additional squat, you are guilty of the nobility, how to fill all the ruhi pokrokovo. Wink a special ball:

Spread your legs shoulder-width apart, squeeze the ball on them.
Straighten your back. With a stretch of the mustache approach, do not heal forward and do not round the ridge.
Povіlno pochnіt down. Kіntseve camp - stegna lower parallels z pіdlogu. Colina is not guilty of acting for the scarves. Hands can be pulled forward or crossed in front of you.
Turn around at the exit position. Win all the moves at a reasonable pace.
Zrobіt kіlka repeat squat.

For the help of a gymnastic ball, the position of the body of an athlete will be natural for an hour, and the projectile will not give a knee. Such is the responsibility of victorious athletes-pochatkіvtsі.

A more compact option is the use of a gum shock absorber:

Nadali, for mind the obviousness of the dumbbells, it is best to go to the squat from it. There are two main options here. The first one is a goblet-pried with one dumbbell, which is placed on the level of the breasts:

Another option is to sit with two dumbbells:

When vikonanna be-what kind of cієї have the right to sit as deep as possible for the side m'yazіv smut.

Vipadi

There is one more square to the right. The fate of the m'yazi nіg, as well as the villagers, take the fate of the ambitious. You can win special tights (dumbbells, kettlebells). At home, you can take up to your hands a dance with water or squeak.

Straighten your back, put your feet shoulder-width apart.
Trim the body evenly. Moving the torso forward to accept the pumping of the quadriceps, and not the seat.
Build a wide crochet in front of your right foot, fill your other foot on the floor.
Under an hour of movement, it is necessary to move the center of the vag forward.

To give respect, the number of innocent people go for the riven of scarves:

Practicing the back without tightening, you can use the correct technique of tying the ruhiv. Krok is guilty of buti dosit wide, the hind leg may be less than a trohi bent, so the emphasis is on the side dirt. The athlete must take care of the position of the body. Improve the coordination of the movements dodatkovo.

Pidyom nig from the emphasis lying down

Yet another disgraceful movement, which often hangs at home for a lot of people and girls. The robots take the fate of yak m'yazi sitting, and th press. Vikonuyte rightly correctly, you are guilty of seeing the tension of the whole group of m'yaziv:

Take an emphasis lying down.
Hands are constantly to blame, but straighten up, trim your body evenly, like a plane. The person may be lowered down.
By heart, lift the right and left foot uphill. At the top point, hold on for 2-3 seconds.
Work out approximately 10-15 repetitions of skin quilting.

Number of repetitions to lie down according to your training certificate. Practice at a comfortable rhythm. Soak up the jealousy. To make it easier to right, you can twist the gums.

Vіdvedennya nіg

Tse miraculous isolyuyucha right, for the help of an athlete, it’s possible to propagate all the troubles of the day. At the cob stage, you can practice without wrapping.

Get on your knees, take emphasis on the front.
Trim your back straight. Fully spread your right leg. Fix the left leg with which one, it can get stuck in a static position.
See the right foot back and uphill.
Omit її on the sublog.
Vikonate the sprat, repeat it right. Let's sweat the shoes with the left foot.

Tsey Rukh can also be seen at the gym. Practice at a comfortable pace.

Mistok

And now, one good thing, how to pump up the maidens in the minds of the home, - to rob the city. Ale is not simple, but sіdnichny:

Lie on your back, bend your knees when you need to.
Put your hands on the support of the corps.
Start the rush for help zusil near the kulshovoy loam. Strain the m'yazi sit. Raise the pelvis of the yakomoga higher.
To grow a sprat repeating the mist.

In order to correct the whole group of m'yaziv, you can rightly fold it, having robbed the mistok from your raised hands. It’s right that it’s also ideal for rehabilitation in the area near the ridge, due to the stress in the mud of the sydnichnaya zone.

Pidyom nig lying on the side

Tsya rightly allows the athlete to purposefully correct the average and small side effects. This insulating ruh can be worn for additional special obtyazhuvachiv, as it is necessary to creak on tassels.

Technique right:

Close the tights on the ankles. Lie on the bike. Straighten your legs, as well as your arm from below. You can put your other hand behind your head.
Simultaneously raise offended legs. Try to pick them up, vicorist honeysuckle. Do not blow your body. At the top point, hold on for 1-2 seconds.
Turn around at the exit position.
Vykonayte kіlka repetition tsієї right (12-15). Practice at a comfortable pace.

Workout at the gym

You can train at home only at the first stage of the treatment. If you want to see a serious result, you need to go to a sports club.

Otzhe, how to pump up the seats at the gym? It is also simply necessary to take care of the selection of special sports equipment. Tse dopomozhe reach the necessary result richly swidshe.

Іsnuє impersonal rights, yakі dopomozhut reach meti in the shortest term. They can be both basic and insulating.

Right for a seat from a free vag

In all modern gyms you can find a rack with dumbbells and a spear of vultures with mlints. Right with the most effective vagami.

Jump forward with dumbbells

This basic movement is often shy at whether it’s like a rocker, like a man, or a woman. In order, schob vikonati, you are responsible for the sports equipment of the vіdpovіdnoї vaga. Beginners work behind the system of linear progression of advancement - with a new skin approach, it is necessary to increase the advancement, starting at a minimum. This method will help the athlete to designate his work bag.

The technique of vikonannya is right as follows:

Straighten your back, take a pair of dumbbells to your hands.
Trim the hull with an equal stretch of the yoke.
Build a wide vipad with your right foot forward.
Fix the position of the body for a few seconds.
Turn around at the exit position.
Take a fall on your other leg.

Practice less with a comfortable bag. Qiu has the right to follow closer to the cob of training. From Russia, take the fate of the great and middle middle ages.

Squatting with a barbell

Prysid is a very popular basic move. Zavdyaki youmu athlete can not only use great side effects, but also quadriceps. For emphasis on the group of m'yazіv, scho tsіkavit us, it is necessary to go down more yakomoga.

Squeeze the rush to finish it properly. A newcomer should follow the technique under the expertise of an experienced coach, the shards can be traumatically safe.

The technique is coming:

Mitzno stand on your feet, spread the trochs wider behind your shoulders, the scarpets marvel at the trochs to the sides.
Place a sports equipment on a trapezium-like material. Take hold of the bar with both hands.
Straighten your back. Do not allow rounding at the side of the chest and at the ridge.
Vdikh - going down, stegna - lower parallel with the underside.
Vidikh - turn at the post position. The body does not sway forward. If you help yourself with your back, it is necessary to reduce your work load. Without stretching your legs to the end, start the next repetition.
Whack 10-15 repetitions of this move.

Don't wind up five times the logs. I’ll sit down for an hour and strain the m’yazi to sit.

Sit down with dumbbells

Another type of sitting, which is aimed at pumping m'yaziv, which lead and syllables. Plіє you can win for help dumbbells chi weights. It is recommended to beginners to start employment without special fittings.

Technique right:

Spread your legs wide. Roar the feet of the name.
Take a dumbbell or a kettlebell by the hand and trim it down in the center between the legs.
Begin to descend properly. The body does not sway forward.
Kut zginannya in kolinah is guilty but not less than 90 degrees lower.
Rise at the exit position. At the top point, it is not necessary to stretch your legs, immediately start a new repetition.
Whack the sprat by repeating the move (10-15).

Lower your back with sports equipment, as if you can light your arms, until you learn how to work all the ruhi with ideal technology.

Side seat with tight fitting

Tse povny analogue of the mist in domestic minds. Only here we can increase the number of seats, vicorist, and add to the advantage, the result is the right increase in efficiency. The barbell is most often beaten, as it is put on the pelvis. A special pad is pressed onto the neck, as if to help the pressure of the projectile on the body.

Right on the simulators

Most athletes are engaged in the help of various simulators. Ale, if you don’t need it, you have the right to work on them. Combine ruhi with free weights and on simulators.

Leg press at the simulator with a wide setting of the legs

This is a miracle basic right, as an additional help to proprate the quadriceps, biceps stegna, and also the side mud. The leg press can be beaten by all athletes. Under an hour of movement, the bodybuilder does not navantage his back and pres. Pratsyuvati at tsmu simulators are recommended to these athletes, yakі mayut problems іz across.

The technique is like this:

Lie down on a special seat at the simulator. Rest your feet on the platform.
In order to effectively proprise the seats, the feet need to be stretched far one way, and also closer to the upper edge of the platform.
Straighten your legs and take the dresser with your hands.
In the air, bend your legs in knees. Don't push your back and head out of the seat.
To see the legs open, but not to the end, but right away, start a new repetition.

Vicone all the ruhi for help zusil m'yaziv, don't victorious the power of inertia. The amplitude of the increase in the bench press can be renewed. Follow the rules of the colony, you can’t build them all at once for an hour at a time.

Pіdyom nіg lying belly on lava or in simulators

It is also rightly called reverse hyperextension. Tse vіdmіnniy іzolovanіy ruh, which allows the athlete аkіsno opratsyuvati mednі і sіlі sіdnіchnі m'yazi. In order to have the right to be more effective, fasten special tights on the legs.

Wiping technique:

Lie on the lava belly.
The feet are guilty of being left on the vase, trim them parallel to the bottom.
Change your shoes in this position for a few seconds, then lower your legs down.
Let's raise our legs as much as possible uphill with the help of m'yazіv sіdnits.
I will again lower them down and turn the sprat to the right.

Best practice at a reasonable pace. The body of the body is guilty of a static position. Pidyomi nig lying down is not recommended for athletes, as they may have problems across.

Also, you can rightly win on lava for hyperextension, here the amplitude will be greater.

Tse vіdmіnniy dopomіzhny ruh, which is also directing to the use of the middle and small sydnichny m'yazyv. To the right is one-segmented. For this, the Schob is correctly Viconati Rukh, you know the special simulator for Rosovean NIG.

The technique is coming:

Sit on the seat of the simulator. For an emphasis on the great sidnichny m'yaz, it is necessary to heal forward. At the highest position, the middle part is used.
Quilted pillows are to blame.
On vidihu as much as possible to spread the stegna ubik. At the extreme point, fix the position for a few seconds.
In the air, it is proper to turn around at the exit position.
Vikonate sprat repetition of breeding nіg (12-15).

The body of the body of an athlete is guilty of a static position.

The greater number of ruhivs help to oppose the analysis of the sprat in the analyzed group of m'yaziv, but also the sprat of peculiarities. Sitting and vipadi are best suited for pumping the great sydnichny m'yaz. Medium and small bunches of backs for an hour of different flywheels with legs.

If you are a novice, turn for help to an experienced coach. Vіn dopomozhe pіdkoriguvat your technique with all folding rights. In this rank, you can save a lot of wide-ranging injuries. Even though you don’t have the ability to practice under the supervision of a mentor, first look at the first video on the planned skin move.

Program training

Іsnuє impersonal training programs to support the target group of people. Yakі have the right to work, to pump up the saddles, virishuvate less for you. Ale remember, that on one occupation you are responsible to work all the m'azovі did the day.

In the gym

Tsya program is covered by barbells, dumbbells and exercise equipment, it’s unlikely that you can get into the house at home. Vaughn is a training day with an emphasis on the day. A complex for both men and women. It will be enough for one such training for the day (in the next day, practice over the top of the body):

You are guilty of vikonuvati correctly, otherwise there will be no bad effect.

In domestic minds

We also look at the option of home workouts in the minds of the day to wind dumbbells. Ale, if you don’t get busy, you need a humic shock absorber, so that the dirt takes off even if it’s enough for hypertrophy of interest. This training on the side can be done 2 times per day:

Eating rules

Eating is an important element in the skin training program. If the smart ones take an athlete at the sports hall, it is possible to eat. On the cob row, take the blame for the training.

Drying

As you have problems with cellulite on the seats, as well as with closed fat pads on the sides (the so-called “breeches”), you, the crimson, have the right to throw off your weight. For whom you must live less calories per day, sleep less. The value of the deficit is no more than 15-20%, it is important not to go hungry, but after intensive training it is necessary to provide the body with the energy it needs.

For an effective result, provide the body with a sufficient amount of protein (2 g per kg of water) and folding carbohydrates (not less than 1-1.5 g). Do not include more fat, the stinks of clothes are necessary, especially unobtrusive. 0.8-1 g per kg of wool will be sufficient.

Masonabir

Vlasniki and Volodarki of flat seats are now guilty of battling about recruiting vaga. It is necessary to burn less calories, live less. The surplus can also be at the borders of 15-20% of the additional calorie content. Eat rich and often. The lion's share of the eaten diet is due to folding carbohydrates (pasta from durum wheat, rice, pearl barley). Protein is also consumed, close to 2 g per kg of body.

At the hour of the Mason recruitment, athletes often drink various products of sports eating. Protein and a gainer will help you gain the required number of calories, as it is important for you to eat richly or not for an hour.

Also, the rules of yakish eating are established:

Drink rich water, less than 33 ml per kg of water.
Do not eat 1.5-2 years before class. Otherwise, you can blame that tediousness for confusion. The pre-workout intake is due to the accumulation of carbohydrates and proteins.
Dobre podkrіpіtsya once a day to take. At any time, one cannot go hungry.
Evenings are better for eating low-fat sir, having provided the body with “adequate” protein.
After 18:00 you can and need to go on a diet.

Eat less yakіsnoy їzhey. Normalize the process. With this rank, you can achieve the result richly swidshe.

Sign up, as the right nayefektivnіsha, dopomagayut vodguki about those, how to pump up the seat. Zokrema guides for sportsmen. For example, such as Arnold Schwarzenegger. Vin, being a seven-time winner of the tournament under the name "Mr. Olympia", always talking about those who are different seats - the best right for sitting.

Absolutely all athletes from the fitness industry, who take part in various athletic competitions and competitions, add a great amount of time to the training of the language group. Photos of their models, as well as their personal training programs, can be easily found in their social networks.

Pochatkіvtsі not guilty namagatisya once again repeat the training program of professional bodybuilders. It’s more important than an adventurous thing, as if I’ve brought it to the effect of overtraining. It’s best to put together an authoritative plan to occupy, which is ideally for you and to protect your individual features. If you don’t get enough knowledge, hurry up with your coaches.

Hello lads! This note will be dedicated to our nurses, as they themselves will require good training, and complex training at that. Let's talk today about the training of the middle mind of our days.

A beautiful, springy butt attaches respect to the representatives of both articles, and also looks forward to the comfort and tone of the whole body. For privablivu form that pіdtyanutіst tsієї part of the body vіdpovіdaє srednі sіdnіchny m'yaz. Find out how to improve this zone, having read to the end.

Yakshcho vy dіvchina - I raja you also know about a cool article on the topic of sіdnits,

Let's not go round and round and immediately go to the right.

Sides are made up of three main things - the great, the middle and the small. The middle middle side m'yaz is located without a middle under the great one, at the upper part, on the side surfaces of the pelvis, and has a three-dimensional shape. It is made up of two bundles - deep and superficial, and those that support the introduction of stegon and support the balance of the body.

The main reasons to practice over the seats:

Aesthetic. A lot of people and women know that the very part of the body is the most familiar to the opposite field.
Remembrance of the whole organism. Sіdnіtsі help m'yazam back pіdtrimuvat ridge and as a result mother garn postavu.
Promote strength performances of bodybuilders and improve physical performances.
It becomes easier to engage in physical activity - and you see it again!
The pumped butt helps to relieve pain in the back and in the entire transverse limb.
The new control over the robot is stegon, by the same token, improving the work of the columns.
Trained seats for prevention, in order to overcome arthrosis of the pelvic folds.

Having recognized it in a report, as if the gains are given, the pumping up of the middle sydnichny m'yaz has the right to be victorious with full force. Which of them is the most suitable, it is more distant. Propration of the zone, however, can be effectively done in the flood in the home minds.

Before the cob to take obov'yazkovo it is necessary to spread the m'yazi.
Vikonuvati right for the middle sidnichnogo m'yaz nebhіdno after the basic navantage.
Work up to 25 reps in 3-4 sets.
The trainings are, however, effective for both men and women.
Frequency of training - once a day you can replace the training for them in your training program. Trivality is less than 6 tyzhniv.
Keep track of your eating, it’s your responsibility to take the proteins and carbohydrates of the creature’s journey.
Pratsyyuchi at home, it is necessary to bring dumbbells or replace them with self-contained tight fittings, for example, filled with dances.

4 right for home

1) SWING THE LEGS IN THE LYING POSITION. Roll up on your back, lightly lifting your body and leaning on your elbow, bending under a straight kut. Legs lie straight, not bending in the knees. Stretch the m'yazi of the stomach and sit. Start swinging your leg uphill, keeping it not bent to the maximum possible point.

Stretch uphill for a breath and properly collapse your leg down, with which it is not necessary to stick with it on the supporting leg, so allow the m'yazam to change into a greater pressure. Change sides. In the future, you can put it right, putting your free hand on your leg with a tight fitting.

2) ATTENDING. In order for the interest to be focused not on the great, but on the average side of the mead, it is necessary to modify the classic squat. For this, put your legs wider behind your shoulders, and turn your feet at the side by 45 degrees.

To raise respect, if you are working to sit down, it is also necessary to turn the column to the side by one row with scarves. Sit down to a straight kuta, without bending your back, and spiraling on your heels. For a shorter result, it is necessary to take tights.

3) BUTT BRIDGE. Lie on your back, raise your arms to the body, bend your legs and spread them wider behind your shoulders, feet to the sides. Five fold of roztashovuvatisya on the minimum day of the day. It is necessary to lift the pelvis to the highest point and to trim it for a few seconds. The seats are due to tension.

Fall down more properly, do not hang around under the logs. To increase the vanity, put the tractor near the belt area, or put your feet on the bottom.

4) Haircuts from a squat. For the maiden, it is necessary to spread the legs wider behind the shoulders with sashes to the sides. Squat down, trim your back evenly, for handfulness, you can fold your hands one on one. Striking with your feet with strength and pulling uphill, trying to kick your feet against the logs. Like the back of the hand is already foldable, you can help yourself with your hands.

4 right for the gym

Classes at the gym can be carried out with a variety of different sports equipment - dumbbells and barbells, as well as specialized exercise equipment.

1) SITTING WITH THE BAR. Take the barbell and spread it on your shoulders. Begin to go down to the bottom, with which you bring the pelvis back. Stegna guilty buti parallel to the bottom at the bottom point. Having adapted to the vanity, you can sit even lower. Rise up properly, not roaring sharp hands, roaring with the support of the five. It is not necessary to turn around at the exit point, the legs are guilty of being left with trochs bent.

2) PIDYOM ON DISPENSION. For qієї the right to need dumbbells that lava or platform. Stand in front of the present, taking your offending hands on the dumbbell. Climb on the new one with one foot, stubbornly stubborn, with which the back is guilty of being left perpendicular to the point. Going down to the bottom, rob a crochet back.

3) DEVELOPMENT NIG. For whom you need a special simulator. For whom, I will need to install the arm on the simulators, fixing the back in a straight position. Hands must be placed on special handles. Spread the legs properly, snaking at the maximum point on the sprat of mitt.

Let's turn back properly, leaving a little space between our feet, in order to save the m'yazovu strain. In this training it is necessary to follow the breath, work on the vision, and the breath on the breath. It is also important to take care of a non-destructive body.

4) VIDPOVIDI NIG AT KROSOVIRI. In the outward position, the lower block is to blame for the side of you. The cable needs to be attached to the leg, which is far away. Take hold of the handle with your hand, and stand so that the cable is stretched. Stretch the seats and sussily to build the legs of the kill at a reasonable pace. Change legs.

Vikonuyuchi recommended in this article is right, your butt will be rounded, beautifully shaped, will be pulled up and springy. It is only necessary to indicate that all these trainings are not recognized for weight loss, so first of all, start practicing over the middle middle ground for your growth, you need to get rid of fat on the fifth point.

So keep it up! And I have everything to eat, until new friends, friends! Boo...

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