Some items are pleasing in their absence. For example, a beer belly. You can't say that about the buttocks. Every second woman, without hesitation, calls this particular part of the male body the sexiest. A burning gaze and a domineering chin lose significantly. So devote 20 minutes a day to training this muscle group. And if the look and chin are still important for your woman, you will not work in vain. After all, strong buttocks help the back muscles maintain good posture and protect the lower back from injury.
It is necessary
- - barbell;
- - dumbbells;
- - high platform 40-50 cm;
- - low platform 15-20 cm;
- - gymnastic mat.
Instructions
Step 1
Stand straight with your feet slightly wider than your shoulders. Place the barbell on your shoulders, it should rest comfortably on the trapezius muscles. Keep your back straight, look in front of you.
Squat down in three counts so your thighs are parallel to the floor. Take a second pause, go up about ¼ of the trajectory, take another second pause. Sit down again and after another second pause, return to the starting position. Do 5-7 repetitions.
Step 2
Stand in front of a high platform. Bend your knees and tilt your body forward slightly. Helping with your hands, jump onto the platform so that you only stand on your toes. Then turn around and jump down. Jump onto the platform again without stopping. Perform 6-8 jumps at a fast pace.
Step 3
Pick up dumbbells. Stand straight with feet shoulder-width apart. The back is straight. Raise your arms with dumbbells to your shoulders. Squat five counts slowly. Do not lower the buttocks below the knees. Hold the bottom position for two seconds. Return slowly to the starting position. The number of repetitions is 6.
Step 4
Stand in front of a high platform. Place your left foot on the platform. The foot must be completely on the platform. Hands are free, the back is straight. After pushing off the platform with your left foot, change the position of your feet in the air and land on the platform with your right foot. Without pausing, jump again and change your leg. This is one repeat. If your fitness level permits, you can do a resistance exercise. The number of repetitions - 5-7
Step 5
Lie with your back on a gym mat. Stretch your arms along the body. Place your left heel on a high platform. The angle at the left knee should be right. Raise your straight right leg straight up. Pull the sock over you. Push off the platform with your left heel and lift your pelvis off the floor so that the body and thigh of your left leg form a straight line. Pause and lower yourself to the floor. The number of repetitions is 10-12 for each leg.
Step 6
Stand with your toes on the edge of a low platform with your heels hanging down.
Rise on your toes as high as you can. Keep your back straight, do not help yourself with your hands. To increase the load, you can put dumbbells or a barbell on your shoulders. The number of repetitions is 10-12.
