Which buttocks are called Brazilian? Elastic, toned, without the slightest sign of cellulite. With such buttocks, it is not a shame to go to the Brazilian carnival in a frank carnival costume. To achieve the effect of the Brazilian buttocks, you need to regularly perform certain exercises for this muscle group.
It is necessary
Rug, bar from a bar or bodybar
Instructions
Step 1
The first exercise in the program is the weighted squat.
Put your feet shoulder-width apart, socks are slightly apart. Place a bar from a barbell or bodybar on your shoulders. Body weight should always be on the heels. Keep your back straight, try not to lean forward.
Step 2
Sit down so that the hips are parallel to the floor and the legs are bent at the knees at right angles. To make it easier to do this correctly, you need to imagine that you are sitting on a bench. To make it easier to keep your back upright, it is better to direct your gaze forward and up. The exhalation is done on the rise to the starting position. Repeat 12 times in 3 sets.
Step 3
The second exercise is forward lunges. Starting position - stand straight, feet shoulder-width apart. We step with one foot far forward, the back is straight. At the same time, the leg is bent at the knee strictly at a right angle, the thigh is parallel to the floor. Pushing off with your foot, return to the starting position.
On the lunge, a breath is taken, on the return to the starting position, an exhalation is made. Do not touch the floor with your knee. Do first 10 times on one leg, then 10 times on the other - this is one approach. Do 3 sets.
Step 4
The third effective exercise is swinging your leg back. Starting position - we stand on the mat on our knees and elbows, the knee of one leg is raised above the floor. We make a swing with one leg up, the leg is bent at the knee at a right angle. Raise the leg to the vertical position of the lower leg.
We bring the leg back. You do not need to lower your knee to the floor.
We do swings first with one leg 10 times, then the second 10 times - this is one approach. In total, make 3 approaches. On raising the leg, inhale, when returning to the starting position, exhale.
